The reason overeating feels so shitty in the first place is because, as you fill yourself with food, liquids, swallowed air, and gas byproducts of digestion, your stomach, abdominal muscles, and small intestines get stretched to the max. Understandably, this triggers pain.

But once you’ve overeaten, as one does during holidays that revolve around feasting, you can’t exactly undo it. That said, you can make your belly ache go away ASAP with the proper plan:

After 5 Minutes

Around that point in time when you’re like, “GUYS. I CAN’T EAT ONE MORE BITE!” but then you do take one more bite and feel like you could hurl, the best thing to do is drop your fork and push your chair away from the table.

Because the damage has already been done, and chances are you’ve yet to feel the brunt of it, now’s the time to loosen your pants or change into your most forgiving leggings, if you didn’t think to do so before eating.

“The more restricted you are, the more uncomfortable and less relaxed you’ll feel, which means your GI system will end up feeling even more stressed,” Dr. Lisa Ganjhu, DO, gastroenterologist and clinical associate professor of medicine at NYU Langone Medical Center.

While there’s no need to chug water — it will only make you feel more full — sipping on peppermint tea, in particular, can help by relaxing the digestive track, including the esophageal sphincter, which allows you to burp up any trapped air in the stomach, so you don’t feel quite as bloated and stuffed. (And remember, every time you pass gas or burp, you stimulate digestion by getting all that food in your system moving.) Bonus: The temperature of hot tea can sooth your digestive system. That said, you’ll want to steer clear of extremes, avoiding anything that’s too hot or too cold, drinking too fast, or drinking too much.

If you happen to be a coffee person, a cup of it can help you move your bowels and help you feel less stuffed. But, be warned: Caffeine’s effects are highly individualized, so coffee could make tummy troubles even worse in people who are sensitive to it.

After 15 Minutes

Instead of relocating from the holiday table to the nearest couch — eating, how exhausting! — force yourself to stay upright, even if that just means moving dishes from the table to the kitchen. Lying down can put pressure on the stomach, cause stomach acid to creep up into your esophagus, and trigger uncomfortable heartburn.

At this point, if you’re really in pain, Dr. Ganjhu recommends taking an OTC anti-gas drug like Gas-X, which will neutralize gas bubbles in your digestive tract to reduce bloating; an antacid like Maalox or Mylanta to reduce the extra acid production that happens when you overeat; or Pepto-Bismol or Zantac, which can settle the stomach and sooth irritation caused by overindulging in all the things (including alcohol). That said, if you’re not experiencing any symptoms besides fullness, there’s no reason to take anything.

Big warning: If you’re considering popping a laxative, don’t. “There’s nothing you can take to speed things along that’s safe,” Dr. Ganjhu warns. “Food will empty out of your stomach at its own rate, with higher fat, spicier, and more complex foods taking longer to digest. Give it time, and it will pass.”

After 30 Minutes

Although you’re probably still feeling insanely full, now’s the time to take a little walk. “Walking is the best thing to do after overeating because it stimulates GI mobility to help move food through your body faster,” Dr. Ganjhu says. Remember: When you sit around doing nothing, your GI tract does too.

When you get back, treat yo’self to a belly rub. “It’s like helping a baby burp,” Dr. Ganjhu explains. Besides, “when you’re relaxed your GI tract is relaxed. So pretty much anything that relaxes you will help you feel better,” she says.

1 to 2 Hours Later

While it’s not nap time yet, you still don’t want to do anything overly strenuous. So long as you’re careful to avoid inversions and any poses that put your head beneath your stomach or compressing it, which can cause acid reflux, gentle yoga-inspired stretches can make you feel more comfortable by helping you release trapped gas.

Try sitting on the floor and twisting from the waist, coming into child’s pose, or lying on your back and gently hugging your knees into your chest. If this makes you nauseous or triggers acid reflux, just try some deep breathing to relax the bowels.

2 to 3 Hours Later

Now that most of the food you’ve eaten, if not all of it, has likely emptied from your stomach, which reduces your risk of suffering from acid reflux, it’s finally cool to take a load off and lie down horizontally.

5 to 6 Hours Later

At this point, you should be feeling markedly better. If your massive holiday meal happened right around lunchtime, and you’re now feeling like eating dinner, go lighter than you did midday. “You want to temper your food intake to avoid overdoing it on calories,” Dr. Ganjhu says. (Besides, hasn’t your body already endured enough abuse?!)

Although you might be craving more of the sweets you ate earlier (eating sugary stuff can make that happen), the worst thing you can do is repeat the same eating behaviors that made you feel ill in first place. So make your next meal more mindful by choosing smaller portions of healthier foods (i.e., the greenest-looking leftovers).

The Next Day

At this point, it’s all about getting back on track, says Dr. Mark Hyman, MD, the director of the Cleveland Clinic Center for Functional Medicine and author of the upcoming book, The Eat Fat, Get Thin Cookbook. So, instead of starting your day with a few slivers of leftover pumpkin pie, eat a clean breakfast full of whole ingredients containing healthy fats, protein, and produce, and steer clear of processed foods.

Even if your pants are feeling a little bit tighter, don’t try to skip meals. To optimize your metabolism, you want to eat the right kinds of foods and eat enough of those foods, Dr. Hyman says. Trying to drastically cut back on calories will only leave you with a colossal appetite and in all likelihood, another bout of overeating. (Hi, leftovers.)

He also recommends getting some exercise, if you can. And yes, Black Friday shopping totally counts so long as you do your browsing in the flesh, not online.

At the end of the day, both Dr. Ganjhu and Dr. Hyman agree that the best way to sidestep all the pain and suffering that comes from stuffing yourself silly is to avoid overeating in the first place. Yeah, it’s a total buzz kill but still worth noting before you gorge yourself again come Christmastime.

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Elizabeth Narins Senior fitness and health editor Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at Cosmopolitan.com, where she wrote about fitness, health, and more.

Chocolate ice cream and deep-dish pizza may be more appealing than kale and almonds, but we usually feel bloated and sluggish after eating fatty, greasy foods.

What about foods that are both yummy and make us feel happier and more energetic?

In an interview in the blog Well + Good, Siggi Hilmarsson, founder of Siggi’s Icelandic yogurt, talked about his favorite indulgences like dark chocolate and whole milk, saying, “I like things that make you feel good an hour after you’ve eaten them.”

Related: 4 healthy truths about wine, chocolate, sleep and sugar

Beans are among foods that can make you feel great. / Magdalena Kucova

That’s a brilliant concept. Feeling good after eating is behavioral, biological, and depends on our associations or food “memories,” said Madelyn Fernstrom, TODAY health and nutrition editor.

“We are hard wired to enjoy more palatable foods,” said Fernstrom. “My mantra is there are no bad foods, just bad portions.”

Foods that are high in carbs provide a lot of satisfaction because they raise our serotonin, the feel-good chemical,” said New York nutritionist Bonnie Taub-Dix, R.D. and author of “Read It before You Eat It.”

“There’s the part of us that wants to have the carbs, but then rethink it because it’s high in calories. The ideal compromise is picking the right food in a group, like whole grain carbs, so we can feel good about it.”

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So, here are a few super foods that you can enjoy while eating and — bonus! —make you feel great afterwards.

1. Eggs

One cracked egg with yolk isolated; ID 183027566; PO: today.com

Suggested serving size: one whole egg.

“Eggs provide high quality protein. They’re filling, delicious, and studies have shown that eggs can help you feel full when you include them in your meals versus carbohydrate-rich —like starchy, or sweet — meals,” said nutritionist Elisa Zied, R.D., New York.

Go ahead, eat those eggs! 3 cholesterol myths busted

April 1, 201501:55

2. Berries

Lauren Salkeld Trending stories,celebrity news and all the best of TODAY.

Suggested serving size: ½ cup to 1 cup.

“Fruit is nature’s candy, like fresh apples and fresh berries,” said Fernstrom. “These are two things that people love, because they have a lot of water, stimulate taste buds, and are easily digestible.”

3. Canned tuna (white or light)

Suggested serving size: three ounces, about one small can or half of a larger can.

“Canned tuna is a source of high quality protein that can fill you up and help keep blood sugar levels steady with omega-3-fatty acids,” said Zied. “Regular fish intake helps preserve body proteins — and that keeps you feeling strong and energized. Regular fish intake is also linked with lower risk of depression.”

Related: Is it safe to eat tuna fish every day?

4. Chicken soup

Katie Lee makes classic chicken noodle soup on TODAY, October 15, 2015.Anthony Quintano / TODAY

Suggested serving size: eight to 12 ounces.

“People always feel good after eating chicken soup,” said Fernstrom. She said people associate ‘feel-good’ foods with the way their mouths feel while eating something creamy or warm, and chicken soup is a perfect example. “It’s the universal warm, healthy food.”

5. Beans, peas, lentils and chickpeas

Suggested serving size: ¼ to ½ cup.

“These are rich sources of protein and also pack in complex carbohydrates, mainly in the form of resistant starch,” said Zied. “A study in Public Health Nutrition in 2010 found that moderate intake of legumes, one or two servings weekly, protected menopausal women against severely depressed moods.”

RELATED: 10 foods that may lengthen your life

6. Oats and oatmeal

Suggested serving size: ½ cup to one cup cooked, or one to two packets instant oatmeal with no sodium added.

“Oats provide complex carbohydrates that are slowly digested and provide the brain and entire central nervous system with their key source of fuel,” said Zied. “Carbohydrates also play a key role in creating serotonin, a neurotransmitter in the brain that helps regulate mood, appetite and sleep.”

RELATED: What does the man who seeks immortality eat for breakfast?

7. Avocados

Avocado

Suggested serving size: ¼ of an avocado.

“Avocados are really creamy, and the texture is so inviting. A lot of people don’t realize how healthy they are,” said Taub-Dix. “You can even swap it for butter in some recipes. Or, you can puree avocado and add to salad dressing.”

8. Hummus

Suggested serving size: four tablespoons.

“Hummus is a great source of protein and fiber, but what are you eating it with?” said Taub-Dix. “If you’re eating hummus with tons of pita bread, that’s a problem. But try dipping jicama, carrots, zucchini strips; it’s a great carrier for veggies.”

Related: How to turn calorie-heavy snacks into guilt-free treats

9. Yogurt

greek yogurt; ID 150228722; PO: today.com

Suggested serving size: about five ounces.

“Some yogurts like Greek yogurt are great sources of calcium, and people— especially kids — love to dip,” said Taub-Dix. “Something like a flavored or Greek yogurt is great for dipping, too.”

10. Nuts and seeds

Suggested serving size: one ounce.

“Nuts, like almonds, give you that great overall feeling for your taste buds — sweet, crunchy, creamy,” said Taub-Dix. She also recommends adding almond butter in your oatmeal for a creamy boost of protein.

Study: Replace butter and cheese with olive oil and nuts

Sept. 29, 201500:31

11. Tea

Suggested serving size: one cup.

“A cup of tea is low-calorie, gives you that comfort, and sometimes, it’s a speed bump to high-calorie foods,” said Taub-Dix. “You could wind up having a lot more calories if you hadn’t had that cup of tea.”

You’ve sworn off alfredo sauce. You’ve cut out sugary vanilla lattes. You’ve swapped cupcakes for carrot sticks. So why do you feel so lousy?

If the only greens you ate last year were the garnishes of parsley on your steak frites, chances are your body is going to protest when you suddenly start feeding it nothing but kale and broccoli.

Although reducing your intake of salt, refined sugar, fat and caffeine will undoubtedly be good for you in the long run, a drastic change in diet can lead to short-term discomfort – think grinding headaches, leaden sluggishness, embarrassing bloating and a hangry temper.

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And no, this isn’t because your body is ridding itself of impurities – whatever that means.

Don’t be fooled by diet fads and cleanses that claim these symptoms are the result of eliminating nebulous toxins. Dietary “detoxes” are bogus.

Rather, if you’re feeling unwell in your quest to eat better, dopamine, microbes and ketones may be the source of your discontent.

Your brain is craving dopamine

Foods that are loaded with salt, sugar and fat trigger the release of “feel-good” neurotransmitters, specifically dopamine, which activate the brain’s reward centre, says Andrea D’Ambrosio, a registered dietitian and owner of Dietetic Directions in Waterloo, Ont. This explains why it’s so enjoyable to eat highly processed fatty, salty and sugary foods, and why we tend to crave them.

It’s not unusual then to experience withdrawal-like symptoms, such as feeling moody, blue or antsy, when you go cold turkey after you’ve grown accustomed to eating highly processed foods, D’Ambrosio says. To adjust to a less processed diet, she suggests curbing cravings by eating a high-fibre breakfast with a source of protein, having strategic snacks, like an apple or banana with peanut butter, aiming for seven to eight hours of sleep a night and sweeping your home and work environments for unhealthy temptations, such as replacing your candy dish with a bowl of clementines. “Sight is one of the most powerful influences on food choice,” she says.

Your gut needs time to adjust

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“If you have a very high-processed diet, and you decide to really boost up your fibre intake … too much at once can be quite overwhelming for your body,” says Vancouver-based registered dietitian Vashti Verbowski, a spokesperson for the national association Dietitians of Canada.

Beware of digestion troubles, from constipation to overactive bowels. Your best bet is to steadily increase the amount of fibre you eat, and make sure you drink plenty of fluids, Verbowski says.

Any changes you make to your diet will also affect your gut flora, or the universe of microbes that exist in your intestines, she adds. High-sugar foods, for instance, allow certain kinds of intestinal bacteria to flourish, while fruits and vegetables feed other types of bacteria. That’s why, Verbowski explains, people who suddenly start eating a whole lot of beans and lentils tend to experience bloating and gas. However, when they eat a small amount and gradually increase their intake, giving the bacterial colonies in their intestines a chance to change, they don’t experience the same discomfort.

Your new diet is extreme

“None of those symptoms have I ever seen on anybody eating a healthful diet,” says Dr. Yoni Freedhoff, an Ottawa-based obesity and nutrition expert and author of The Diet Fix: Why Diets Fail and How to Make Yours Work. “But I will and have seen people feel that way when they’ve become very extreme in terms of their carbs … or extreme in terms of both their calories and carbs.”

Both, he explains, can lead to ketosis, a state that occurs when you provide your body with too few carbohydrates. The body uses up its glycogen stores and is then forced to produce its own sugars, creating ketones, by burning fat. When in a state of ketosis, particularly if you’re not accustomed to experiencing it, you may experience what’s often called “keto flu,” Freedhoff says, which can include a variety of symptoms, such as general discomfort, mental fog, nausea and fatigue, that dissipate within a few weeks. Ketosis also causes people to lose a lot of sodium, which can lead to dehydration if it’s not replenished.

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If you’ve made drastic changes to your diet, there may be another explanation for your misery: “It could actually just be hunger,” Verbowski says. Even though your stomach might feel full, you may not be meeting your nutrient needs, particularly if you’ve cut out an entire food group.

The takeaway from all this is to adopt a healthful diet, gradually.

“Probably the best advice is to make small, realistic changes one at a time and to build on that,” Verbowski says. “I think when we do those drastic changes, yeah, it might not feel so good … but also it tends not to be very realistic and not a long-term solution.”

If you’re already dreading your post-holiday diet (new year, new you), then you might want to take a cue from this guy, who lost 11 pounds by eating only junk food for 30 days. I mean, seriously—this dude is our new hero.

Junk food gets a pretty bad rap in the food world, and every day people are swearing off the Oreos and chips in favor of kale and green juices. But let’s be real, that sounds pretty damn dull, so writer Jeff Wilser took a slightly opposite approach to cleansing: he swore off the greens and ate only junk food for one month. But it wasn’t a free-for-all; he did limit his caloric intake to a moderate amount (around 2,000, though he did allot himself a weekly “cheat day”), and kept his meals to the official serving size on the package.

Courtesy of Amazon

He ate M&Ms, corn nuts, Chex Mix, donuts, Little Debbie chocolate cupcakes, and all the things your low brow food dreams are made of, but as you can imagine, a serving of junk food doesn’t really get you that far. I mean, there’s no universe in which three Oreos and 25 Cheez-Its would actually fill me up and constitute a meal, and though Wilser admits he was never hungry, he was never really satisfied, either.

So naturally by day 30, you might think he’d crave something a little more substantial. A burger. A juicy steak. Maybe some kale, even? But nope. Wilser just craved more junk food. Turns out, the processed food conglomerates seriously know a thing or two about how to keep customers hooked.

But let’s get down to what you really care about: his weight. Wilser lost eleven pounds on his junk food diet, which his doctor claimed was actually too much weight lost. “No one should lose that much weight so quickly,” his doctor said. WHOA. Did he just stumble upon the holy grail of diets, here?

The scale wasn’t the only change. His bad cholesterol went down, his good cholesterol went up, and he lost two percent body fat, which basically proves that it all boils down to calories, just like we saw with the pizza diet and McDonalds experiment. It’s about moderation, and even if you’re eating legit crap, if you eat less than you burn, you’re still going to lose weight.

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Sienna Livermore Contributing Editor Sienna Livermore is a contributing editor at BestProducts.com and GoodHousekeeping.com covering best-selling products and things you just can’t live without; she previously worked at Delish and House Beautiful, writing food news and recipe stories, as well as covering home decor, design trends, and travel guides.

Craving Junk Food? Here Are The 2 Most Common Reasons

Jan 21, 2018 · 6 min read

You want to eat healthily. You’ve planned your meals and you’re all ready to lose weight. But then, out of nowhere, food cravings arrive and you feel like crap. You don’t want to indulge but cravings keep on getting stronger until you have to indulge only to feel worse about yourself.

Sounds familiar? Don’t worry. We all have been there. This is called the downward spiral of addiction. You might think that it is all your fault. But let me give you the permission to stop blaming yourself for bad eating habits.

Food cravings arrive from internal and external factors that are out of our control. So instead of relying on willpower and our own self-esteem, let’s fix the internal and external issues so that we stop craving junk foods.

Sugar and processed foods

The number one reason of sugar cravings is the consumption of sugar itself. Sugar is an addictive substance. It plays tricks with our reward pathways aka mesolimbic pathways. These pathways are responsible for releasing neurons like dopamine, noradrenaline, and serotonin. (the feel-good hormones)

When we eat sugar these neurons are released in an insane amount. As a result, we feel amazing as our reward pathways light up. But when we stop eating sugary foods, our reward pathways expect a similar ‘high’ which the body is not able to produce without any addictive substance. We then feel crappy without sugar and we need even more sugar to feel the same release of neurons in our reward pathways.

Sugar addiction leads to depression as we start relying on it to feel good. Moreover, sugar keeps on destroying our health from inside. So, sugar really is a poison (in large amounts). It destroys both — our mental and physical health.

Guess what happens next? Depression leads to even more food cravings as we try to seek pleasure from food which only sugar in high amounts can provide. We get stuck in a vicious cycle of addiction.

That’s not all. Another reason why sugar is responsible for our cravings is because of its impact on our blood sugar. Sugar shoots up our blood sugar level which gives us energy at the time of eating. But soon after, we feel a crash in our energy and mood as our blood sugar drops down. We may feel hangry (hungry + angry) after a while and reach for more sugary foods.

Here’s what you can do about it…

Getting out of addiction cycle is not easy. If you quit sugar cold turkey, you will feel withdrawal symptoms and crave sugary foods so it might not be the best strategy for everyone. An easier approach is to gradually reduce the amount of sugar you consume on a daily basis. So if you put 2 teaspoons of sugar in your breakfast, start putting 1 teaspoon. Next week after that, put half a teaspoon and then slowly try to eliminate sugar altogether. You can still use the sweet taste of natural foods like banana and berries to maintain palatability of your breakfast.

It might sound like you can never quit sugar but trust me, our taste buds adapt and our we start to get off the addiction cycle slowly. However, if you crave any sugar, you’re still in the addiction loop. So, if you want to go hardcore with a strong reason to quit sugar, you can go cold turkey and take the harder path of feeling withdrawal systems and trying hard to tame cravings.

Sugar is also hidden most of the items in your grocery shop. It is important to learn how to read nutritional labels and ingredients to identify hidden sugar in your products. Some of the most common names of sugar you will find in the list of ingredients are high-fructose corn syrup, sucrose, glucose, dextrose, fructose, maltose, lactose, agave nectar, fruit sugar, fruit nectars, beet sugar, cane juice, caramel, raw sugar, brown sugar, maltodextrin, rice syrup, molasses, barley malt, and the list goes on.

My goal is not to scare you. I want to educate you so that you can make wise decisions and take charge of your health. Food engineers and marketers do not care about your health. They want to make their product as appealing as possible even if they have to add addictive substances into it. It is our job to take care of our own health and avoid the trap of food addiction. Focus on the long-term happiness instead of short-term pleasure which could result in long-term depression and serious health conditions.

Stress

The second most common reason for our food cravings is stress. All stress is not evil. There is good and bad stress which we need to take care of.

Good stress is acute. It boosts our performance and helps us get things done efficiently. Similarly, exercise is a good stressor which acutely acts as a stressor but in the long term, it helps us manage chronic stress and boosts our mood.

Chronic stress, however, has a negative impact on our mind and body. It leads to poor mental health and fat gain. The hypothalamic–pituitary–adrenal (HPA) axis is affected whenever we are stressed. Stress produces cortisol which gives negative feedback to HPA axis. It activates our sympathetic system which is responsible for fight or flight response.

If we don’t turn off the fight or flight response by activating the parasympathetic system (opposite of sympathetic system), we get chronically stressed which can lead to psychological problems and neuroendocrine dysfunctioning. This phenomenon leads to cravings.

We need to learn how to turn off the stress signal in our modern world where we are constantly bombarded with stressors. Stress can come in many forms such as work stress, financial stress, relationship stress, etc. Moreover, external factors like air pollution, noise pollution, processed foods can act as stressors for our body.

Here’s what you can do about it…

Meditation or simply deep breathing is the quickest way to tell your body that is not in fight or flight situation. To get started, take brief pauses in your day and take a few deep breaths. This way, your body will learn to switch off the stress signal. Playing, laughing, exercising or going for a walk in nature/park will help reduce chronic stress as well. Yoga, taichi and getting a massage are also good ways to relax.

You can also try being more mindful of your emotions. Instead of judging your emotions or running on autopilot, observe what you’re feeling and acknowledge it. You can also write it down in your private journal to relieve stress. Speaking with close friends is another good way to manage your stress. Just make sure not to smoke or eat unhealthy foods while doing so as it will only provide temporary relief. In the long term, it will only damage your mind and body.

Another way to reduce your chronic stress levels is to get a good night’s sleep of 7–9 hours. The amount of sleep required will vary depending on your genetics, age, gender, and lifestyle. But generally, aiming for 8 hours of sleep is a good target. It is also important to focus on the quality of your sleep.

To improve the quality of your sleep, sleep in dark room with at least disturbing noises as possible. Make sure not to eat heavy meals or caffeine beverages before bed and try to stop watching digital screens 1–2 hours before bed. If you absolutely have to do so, use blue light blocking applications like f.lux on mac or windows, twilight on android and night shift on iOS. You can also establish a night time ritual like reading, drinking decaffeinated tea, journaling, meditating, listening to calm music, stretching, taking a hot shower etc. to easily fall asleep.

Are you tired of following diet plans?

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Top 5 Reasons You Don’t Feel Good After You Eat

You’re about to dive into a plate full of delicious food. You get started, savoring the first bite, but then quickly devouring the rest, your plate whipped clean. You find yourself wishing you had more. But then it starts. The bloating. The gas. The abdominal pain. A familiar mix of symptoms that make you feel like crap and you have no idea why. Find out what and how you’re eating can play a part in why you don’t feel good after you eat.

5 reasons you don’t feel good after you eat

1. You’re stressed

Whether you realize it or not, stress greatly impacts digestive function. When you feel stress or anxiety, your body goes into fight or flight mode, a natural response that increases your heart rate, constricts blood vessels, and tightens muscles. In this state, the gut becomes vulnerable to inflammation, permeability (leaky gut), reflux, IBS (Irritable Bowel Syndrome), and even food allergies.

The fix: So the next time you sit down to eat, take a deep breath, relax, and be present while you eat—don’t multitask. This will go a long way in helping you properly digest and absorb the nutrients from the food you eat.

2. You’re not chewing properly

Did you know that digestion begins in the mouth? Even before you take a bite, your salivary glands are activated, secreting key enzymes that will break down your food. While you don’t really have to worry about that, you do need to be mindful of actually chewing your food. As your teeth tear up food, saliva softens and breaks it down to make it easy for the next stage of digestion, which happens in the stomach. But if you don’t chew your food enough, the breakdown doesn’t happen thoroughly, resulting in more work for the rest of the digestive tract. The act of swallowing huge chunks of food without chewing until your food pretty much liquefies can result in gas, bloating, and stomach pain.

The fix: Be sure to chew your food around 20 times before swallowing.

3. You have food sensitivities

If you are constantly experiencing pain and discomfort after eating, it’s time to do some investigating. Take note of what you eat at every meal and log it in a food diary. After a few weeks, it’s time to see if there is a pattern. Does bloating happen anytime gluten is involved? Does gas hit you hard anytime you snack on cheese? Is your afternoon coffee causing your evening diarrhea?

The fix: Whatever you discover, it’s time to give your body a break and stop eating the foods that trigger negative reactions.

4. You’re laying down after meals

While it might feel good to lay down immediately following a meal, you’ll quickly realize it feels a lot worse than if you were to have gone for a stroll or remain upright. This is because laying down puts the body in a position prone to indigestion and heartburn.

The fix: Give yourself at least two to three hours before bed to digest dinner. To help digestion, stay upright after eating. You can even go for a walk after you eat, which research has shown helps speed up the time it takes for food to travel from your stomach to your small intestine.

5. You’re overdoing it on carbonated drinks

Drinking carbonated drinks in excess can put stress on the digestive system and cause uncomfortable bloating that doesn’t seem to dissipate. Such symptoms can occur after drinking more than just one glass of a carbonated beverage. This is because when you’re drinking carbonated beverages, much of what you’re ingesting are large pockets of air. These pockets can get trapped in your stomach and cause bouts of abdominal pain and gas as a result.

The fix: Rather than opting for a bubbly beverage like sparkling water or kombucha, opt for something flat without bubbles. This will be easier on your stomach and actually aid digestion and ease of elimination, something carbonated beverages don’t encourage.

Why do I experience tiredness and fatigue after eating?

You have my sympathy. I’ve battled on and off with fatigue for many years and know how hard it is to diagnose and treat.
However, I’m learning more and more about what does and doesn’t work for me, and the results have been dramatic and very pleasing. I’m happy to share on the basis that it may work for you, and could well be worth trying.
Firstly, I would recommend investigating the diabetes/medical track as advised by others within this topic (but it sounds as if you already have).
Secondly, I would try and find a physician/doctor who does muscle strength testing against the presence of various substances. I did this and found that while I didn’t have any food allergies; wheat, soft dairy products (milk, icecream, soft cheeses), and grapes all made me tired and weak.
On the flip side, I found through this testing that supplements like Vitamin C, D-Ribose, Coenzyme-Q10, Magnesium and Acetyl-L Carnetine all increased my strength and energy levels.
Over the last four-five years, I have eliminated the foods mentioned above and added the supplements. My resulting health has been the best experienced in several decades.
I’ve also eliminated all caffeine, drink lots of water, exercise a lot and focus on unprocessed foods. More recently I’ve found that:
1. Eggs are a great form of energy food for lunch (and often breakfast)
2. Sugar is everywhere and I actively avoid it
3. Some supposedly great foods such as baked beans instantly bring on the post-meal tiredness you complain of
4. Eliminated many carbs – reducing potatoes and grains
5. Fresh and/or frozen vegetables – more is better
6. Lots of protein, particularly for lunch. lean, unprocessed meats where possible
7. More recently, I have reduced from a high fruit intake to a few a day in order to reduce the amount of sugars ingested.
8. Being happy and reducing stress also helps (yes, you can control these)
9. Regular stimulation from something you enjoy is also good.
10. Run a food diary and write up how you feel after various foods (I don’t do this, but wish I had in the early days).
Interestingly, I’ve found that as my health has improved and I’m more active with things I enjoy I’m finding that I’ve had two different types of tired. One has been the disabling fatigue which I describe as being ‘in my bones’ and another is the tiredness experienced by a healthy body when it is pushed hard through the limits of sleep deprivation or physical exertion. The latter tiredness is almost a pleasure compared with the disabling fatigue and I truly hope that yourself and others like us can one day experience this.
All the best, and I hope some of the advice you’ve seen on Quora is of use to you.

Since I stepped off the plane from SF, I’ve felt bloated, tired, & slightly hungover…until today. You know that post-Thanksgiving scene when you feel like a fat pig? Welp, that needed to disappear- stat. I wanted to show you all how to get back on track after a few days of eating crap & drinking too much booze:

++ How to Recover from a Few Days of Eating like Shit:

+ Sweat it out: that’s right. Don’t make excuses- it’s more effective to force yourself out of bed & sweat it all out, as opposed to lounging around. Today I did a Pilates class & then met my workout group at the beach for some strength training . I cannot express how much better I felt. My endorphins kicked in- & boom!!! Instant recovery.

+ Example of a recovery meal plan:

– Breakfast: steel cut oatmeal + blueberries + cinnamon + Truvia + rice/almond milk.

– Snack: watermelon or grapefruit slices .

– Snack: one apple, sliced with two scoops of a nut butter.

– Dinner: load me up with veggies! Tonight will be an arugula salad with watermelon chunks, avocado, beets, broccoli, celery, orange bell pepper & cucumber slices with a sliced egg on top .

Dessert: fresh berries with squeezed lemon on top or a small piece of dark chocolate.

+ Water : drink as much water as possible. Coffee gives me a nice jolt. More than one cup & I turn into a full-blown maniac- lol. Green tea is full of antioxidants AND speeds the metabolism!

+ Cut alcohol for a few day: buh-bye wine! Detox a bit. It’s fabulous for your skin, hair, & liver. Give yourself a break.

+ TSC Pink Detox Drink: it’s been helping me with MAJOR bloat. Plus the benefits are endless: this drink is cleansing, alkalizing, filling, full of Vitamin C, speeds the metabolism, & ultimately the perfect way to begin the day.

Sooooo…stop the self-criticism BS & do something productive about it!

Which foods can cause diarrhea?

Foods that could cause diarrhea:

1. Sugar and sugar substitutes

Share on PinterestApple juice may contribute to diarrhea.

Foods that are high in sugar can cause diarrhea. When people eat foods that contain a lot of sugar, water enters their intestines, which can result in very loose stools.

Fructose is a component of table sugar and is also found naturally in fruits. Some fruits contain more fructose than others. Some examples of foods high in fructose include:

  • apple juice
  • grapes
  • agave
  • soda

The body can only digest a certain amount of fructose at one time. Consuming more fructose than the body can absorb, may cause diarrhea.

Dr. Norton Greenberger, a gastroenterologist and Harvard Medical School professor, states that “75 percent of people who ingest more than 40 to 80 grams of fructose per day will get diarrhea.”

Another source estimates that approximately 30 to 40 percent of people have trouble absorbing significant amounts of fructose.

Sugar alcohols, including sorbitol, mannitol, xylitol, and erythritol, are commonly used to sweeten foods labeled “sugar-free” or “no sugar added.” These sugar alcohols are not well absorbed by the body and can cause diarrhea in some people, especially if consumed in large amounts.

People should be sure to check the ingredients list of foods labeled “sugar-free” or “no sugar added,” such as chewing gums, candy, and protein bars, to see if they contain any sugar alcohols.

2. Caffeine

Share on PinterestAs caffeine is a stimulant, it may cause diarrhea.

Drinks and foods that contain caffeine can cause diarrhea in some people. Caffeine is a stimulant and accelerates the rate that food moves through the intestines.

Common dietary sources of caffeine include:

  • chocolate
  • coffee
  • soda
  • tea

3. High-fat and spicy foods

Fried foods and other foods that contain a lot of fat can cause diarrhea because they are difficult for the body to process.

Although it is no longer commonly used by the food industry, a fat substitute known as Olestra can cause diarrhea. People should check labels of fat-free products, such as potato chips, to see if it lists Olestra as an ingredient.

Spicy foods, such as those that contain hot peppers, are another common cause of diarrhea.

4. Lactose

People who are lactose intolerant may experience diarrhea, in addition to other symptoms, after they consume dairy products. Lactose intolerance is prevalent among African-Americans, Asian-Americans, Mexican Americans, and Native Americans.

Some people with lactose intolerance may be able to tolerate small amounts of dairy products that are aged or those that are lower in lactose. These products include yogurt, kefir, and hard cheeses.

5. FODMAPs

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are a category of carbohydrates called FODMAPs. High-FODMAP foods are difficult for some people to digest and may cause diarrhea.

Some categories already mentioned in this article, like fructose, lactose, and sugar alcohols, are considered FODMAPs. The list of high-FODMAP foods is extensive, but a few other examples include:

  • artichokes
  • beans
  • garlic
  • onions

A low-FODMAP diet can be challenging to follow due to a large number of restricted foods. If someone thinks that FODMAPs may be the cause of their diarrhea, a registered dietitian can provide education and guidance.

6. Gluten

Gluten is the protein in wheat, rye, and barley, and many of the people who have problems digesting it have a serious illness, such as celiac disease. When someone has celiac disease, their immune system reacts to gluten and triggers damage to the small intestine.

People that do not have celiac disease may still have issues tolerating gluten. If someone suspects that gluten may be responsible for their diarrhea, it is important that they see a doctor for proper testing before starting a gluten-free diet.

7 Surprising Ways Junk Food Makes You Miserable

Sugar, bad fats, processed carbohydrates. These dietary devils are what make up the bulk of all junk food-and bulk isn’t the only thing they cause. According to Jim White, R.D, owner of Jim White Fitness and Nutrition Studios in Virginia Beach, VA, foods like processed “white” carbs, packaged cookies, potato chips, sugary sodas, and high-fat burgers and fries not only pack on pounds, they can cause physical symptoms and conditions that make you look and feel like, well, crap. These seven potential side effects of a diet high in junk food just might inspire you to make a beeline for the nearest Whole Foods.

Botox Before Your Time

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What’s bad for your waist is also bad for your face. Sugars, trans fats (used to extend the shelf life of some packaged foods), and starches can cause insulin to surge and trigger an inflammatory response, the end product of which is called glycation. This speeds the aging process (gives you wrinkles) by deactivating the body’s own age-fighting antioxidants, making you more prone to sun damage and premature aging.

Really Tight Jeans

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There is a ton of sodium in processed junk foods, and sodium is a big cause of bloating. How? The purpose of sodium is to regulate the amount of blood in your vessels, but it also attracts water. High concentrations of sodium pull water from your cells, causing your body to hang on to extra fluid to compensate. If you’re a fan of diet soda, which many body-conscious girls are, it can make matters even worse: The combination of bubbles (which trap air) and artificial sweeteners (which can cause gas) is bloat central.

That Not-So-Regular Feeling

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White bread, white rice, and other “white” (read: processed) products can cause constipation because they contain little to no fiber, and fiber moves everything through the body. Dehydration can make constipation worse as well, and if you’re coupling your white bread with booze-knocking back beers and hot dogs at a Sunday afternoon ball game-you’re not looking at a regular Monday morning.

A Roll of Tums for Breakfast

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Too many high-fat meals are a recipe for acid indigestion. Foods high in saturated fat take longer to digest; when you haven’t fully digested last night’s cheeseburger and fries, excess stomach acid can splash back into your esophagus the next time you eat, causing heartburn.

Crazy Lady PMS

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Foods alone don’t actually cause PMS, but some can certainly make it worse. Sugar and starches can cause insulin to spike and then drop, which affects brain chemicals and may exacerbate mood swings. Sweet coffee drinks are one of the worst things you can indulge in when your hormones are raging-the combination of sugar and the simulant effect of caffeine (and the subsequent crash) can push you over the edge.

An Aspirin Dependency

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Tyramine, a chemical formed in the breakdown of a certain protein in food colorants, dyes, and nitrates (found in hot dogs and other processed meats) is a known headache inducer; experts believe it increases blood flow to the brain, causing vascular changes that result in pain. If the snack you’re about to eat has a hue that’s not found in nature, you may want to steer clear.

A Really Bad Mood

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Studies show that people who eat a lot of junk food are more likely to experience depression. Even if you don’t fall into a serious funk, pigging out on food that’s not good for you will make feel lousy-and when you don’t feel great your mood is bound to be lousy as well.

  • By Shape Editors

What to Limit or Avoid

For some people, dairy products can trigger bouts of diarrhea. You may be lactose intolerant, which means that your body has trouble digesting lactose, a type of sugar in milk. Some dairy products at the store have the lactose removed, so you may be able to keep eating and drinking a different version of the dairy products that you love.

Fried or fatty foods can worsen diarrhea symptoms. So limit greasy foods.

Alcohol is another cause, especially if you drink large amounts. Skip the wine or beer if you know that it leads to stomach problems. Even if you can have one drink without issues, don’t have too much, because you’ll likely find yourself in the bathroom later that night or the next day.

The caffeine in coffee, tea, colas, and chocolate can wake up your gut, making it more active than it should be. This speeds everything more quickly through your bowels, and it can cause diarrhea. If you drink two or three cups of coffee a day, you may want to stop it to see if it’s the trigger for your diarrhea. For many people, smaller amounts of caffeine don’t cause diarrhea. With trial and error, you may be able to drink one or two cups of coffee without a problem.

Some people are sensitive to gluten, which can lead to diarrhea and other stomach woes. People with celiac disease, who must avoid all gluten, may or may not have frequent diarrhea. Today, it’s easier than ever to find gluten-free products at the store. If you think that gluten may be a problem, have your doctor test you. If you are gluten-sensitive, it’s a good idea to check with a nutritionist to make sure your gluten-free diet still gives you all the nutrients you need.

Spicy food can trigger or worsen diarrhea for some people. If you often get diarrhea, avoid hot sauce and eat milder dishes for a while to see if it helps.

Soft drinks with sweeteners like high-fructose corn syrup or sorbitol (a sugar substitute) can worsen diarrhea symptoms, especially in people with irritable bowel syndrome. Drink water instead.

Stomach hurts after eating too much

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