Not eating enough can lead to low energy levels and a general lack of stamina. This is mainly because your body does not receive the required amount of calories and nutrients. However, did you know that eating too much or consuming certain kinds of foods can also make you feel tired, fatigued, and drowsy?
In an interaction with the OnlyMyHealth team, Dr Edwina Raj, Head of Services, Clinic Nutrition & Dietetics, Aster CMI Hospital, Bengaluru, explained why and shared the list of foods that can cause tiredness.
Why Certain Foods Cause Drowsiness
According to Dr Raj, some people may feel sluggish and deprived of energy even after eating a heavy meal or snacking. This is because of the choice of foods a person makes. This includes foods that are high in glycaemic index (GI) or lack fibre.
Foods high in refined sugars can lead to sudden spikes and drops in sugar levels, which can in turn cause low energy levels, she said.
Also Read: Do You Feel Tired All The Time: Expert Lists Causes Of Extreme Fatigue
Moreover, highly processed foods often lack essential nutrients and fibre, which are crucial for supporting sustained energy.
Research has also found that some people feel more sleepy after eating because of the production of serotonin in their bodies.
A 2012 study published in the Journal Nutrition Research found that foods rich in tryptophan, including cheese, chicken, fish, and milk, helped produce sleep hormones like serotonin and melatonin.
Foods That Make You Feel Tired
“During the festive season, overeating and post-meal tiredness, also known as postprandial somnolence, are causes of fatigue. This occurs due to the activation of the parasympathetic nervous system, wherein one would experience a quick rise in energy levels but then a sudden drop in energy levels by consuming certain foods,” said Dr Raj. These foods include:
Foods prepared with white flour, white potato, or starchy food that are high in carbohydrates and fats; these include cakes, cookies, breads, paratha, and puffs
- Aerated drinks, juices, and foods containing high-fructose corn syrup and sweeteners
- Fried, creamy, oily foods, such as chips, crisps, cakes, vada, and donuts
- Tangy, fermented cheese, sour cherries, and alcohol-soaked dry fruits—all of which are high in tryptophan
- Walnuts, pistachios, and poppy seeds
Dr Raj particularly advised against consuming foods prepared with oil that are high in omega-6 and low in omega-3, as they can increase gut inflammation.
Also Read: Feeling Fatigued And Irritated? Avoid These 7 Foods That Can Drain Your Energy
Foods That Boost Energy Levels
If you’re someone who has been struggling with post-meal tiredness, consider lifestyle modifications such as eating healthy, indulging in regular exercise, relieving stress, and getting proper hydration.
"Include foods that improve energy and reduce your postprandial somnolence, such as unrefined grains, plant-based, lean protein sources, nuts and seeds like almonds and chia seeds, sweet potatoes, and healthy fats like avocado and olive oil,” Dr Edwina recommended.
Conclusion
It is common to feel and experience tiredness after eating. Consuming a large, heavy meal, particularly one high in refined sugars and processed foods, can lead to a rapid increase and drop in blood sugar levels, causing fatigue. Therefore, it is important to choose foods that are nutrient-dense and provide you with all the goodness, rather than depriving you of energy. However, if tiredness after eating still persists or is accompanied by other symptoms, speak with your doctor.