top of page
Writer's pictureDr. Francesca Medina, ND

How to Avoid the Holiday Food Coma

Updated: Nov 23

Tips to Stay Energized and Satiated During Holiday Meals


The holidays are synonymous with indulgent feasts, cozy gatherings, and, let’s face it, the post-dinner slump that leaves you sprawled on the couch wondering why you had that second (or third) helping of pie. The infamous holiday food coma is real—and while it might seem like a harmless side effect of festive eating, it can leave you feeling lethargic, bloated, and out of sync for days.


But here’s the good news: you don’t have to choose between enjoying your holiday favorites and feeling your best. With a few strategic tweaks, you can navigate the holidays without the dreaded food coma—and still savor every bite. Let’s dive into why this happens and how to avoid it while staying energized and guilt-free.


What's in this article?


Some links in these blog posts are affiliate links, which means I might earn a small commission if you make a purchase—at no extra cost to you! It’s a little way to support my practice while you shop smarter. For all the details, check out my Affiliate Disclosure.

An aerial view of a holiday dinner with people and food with the words: How to Avoid holiday Food coma overlaying it

What Causes a Food Coma?



Before we get into solutions, let’s understand the problem. A food coma—technically known as postprandial somnolence—isn’t just about eating too much. It’s a combination of factors:

Overeating: Consuming large quantities of food (especially carb-heavy meals) can redirect blood flow to your digestive system, making you feel sluggish.


Blood Sugar Spikes: Sugary and refined carb-heavy dishes can cause a rapid spike and subsequent crash in blood sugar, leading to fatigue.


Tryptophan Myth: Turkey often gets blamed because it contains tryptophan, an amino acid linked to sleepiness. While true, it’s more likely the carb-turkey combo that amplifies this effect.


High-Fat, High-Sugar Meals: Fatty, sugary dishes can take longer to digest, leading to bloating and sluggishness.


Strategies to Avoid the Holiday Food Coma


Start the Day with Protein and Healthy Fats

Skip the sugary pastries and carb-heavy breakfast. Instead, fuel up with a high-protein, healthy-fat breakfast to stabilize your blood sugar from the get-go. Think scrambled eggs with avocado, a protein-packed smoothie, or Greek yogurt with nuts and seeds.


Pro Tip: Add a scoop of collagen or grass-fed protein powder to your morning smoothie for an extra boost.


Hydrate Like a Pro (and Don’t Forget Your Electrolytes!)

Staying hydrated is key to avoiding that sluggish post-meal crash. Dehydration can worsen fatigue and leave you mistaking thirst for hunger, leading to overeating. While water is essential, don’t overlook the importance of electrolytes—minerals like sodium, potassium, and magnesium that help your body maintain fluid balance, muscle function, and energy levels.


During the holidays, salty dishes, alcohol, and caffeine can deplete electrolytes, making proper hydration even more crucial.


My Pick:

  • Start your day with a tall glass of filtered water (like AquaTru) and add an electrolyte mix. Look for clean brands without added sugar or artificial ingredients.

  • If you prefer a DIY option, try a pinch of sea salt, a squeeze of lemon, and a dash of honey in your water for a natural electrolyte boost.


Pro Tip: Sip electrolyte water throughout the day, especially before and after heavy meals or alcohol consumption, to keep your hydration and energy levels in check.


By combining water and electrolytes, you’ll feel more balanced and energized—ready to fully enjoy the festivities without the food coma crash.


Prioritize Protein, Fiber, and Healthy Fats at Meals

When you’re sitting down to your holiday meal, start with foods rich in protein, fiber, and healthy fats to create a solid nutritional foundation. This trifecta not only keeps you full and satisfied but also helps stabilize blood sugar, preventing those energy crashes that lead to food comas.


Protein: Turkey, ham, or plant-based options like lentils and tofu are excellent sources to anchor your plate. Protein slows digestion and keeps hunger at bay.


Fiber: Load up on roasted veggies, leafy green salads, or even a small serving of whole grains. Fiber supports digestion and helps prevent bloating.


Healthy Fats: Don’t shy away from foods like avocado, olive oil, nuts, and seeds. Healthy fats slow the absorption of sugar into your bloodstream, keeping energy levels steady.


Why It Works: Combining these macronutrients helps balance your meal and ensures you’re nourishing your body with what it needs—without overindulging in empty calories.


Pro Tip: If your holiday spread doesn’t offer many healthy fat options, bring a dish like a kale salad with an olive oil-based dressing or roasted Brussels sprouts with walnuts.


This balanced approach leaves you satisfied, energized, and ready to enjoy the rest of the day—no food coma required!


Slow Down and Chew Thoroughly


In the hustle of holiday gatherings, it’s easy to rush through meals while chatting with family or eyeing the dessert table. But taking the time to eat mindfully can make a world of difference in avoiding that dreaded food coma.


Here’s why slowing down and chewing thoroughly matters:

Supports Digestion: Digestion starts in the mouth, where enzymes in your saliva begin breaking down food. Chewing properly gives your digestive system a head start, reducing the chances of bloating, indigestion, and sluggishness.


Prevents Overeating: It takes about 20 minutes for your brain to register fullness. Eating too quickly can lead to overeating before you even realize you’re satisfied. By slowing down, you’re more likely to stop when you’ve had enough.


Boosts Nutrient Absorption: Smaller food particles are easier for your body to process, allowing for better nutrient extraction from your meal.


Pro Tips for Eating Mindfully:

Put Down Your Fork: After each bite, set your utensil down and take a moment to breathe and enjoy the flavors.


Count Your Chews: Aim for about 20–30 chews per bite, especially with dense or fibrous foods like turkey or roasted vegetables.


Engage Your Senses: Focus on the colors, textures, and tastes of your food. This mindfulness can increase satisfaction and reduce the urge to keep eating unnecessarily.


Sip Water Between Bites: Staying hydrated throughout your meal can naturally pace your eating while also supporting digestion.


When you take the time to slow down and chew thoroughly, you’re not only helping your body process food more efficiently, but you’re also creating space to truly savor the experience. And isn’t that what the holidays are all about?


Plan for Balanced Desserts

Let’s face it—holiday desserts are irresistible! But indulging doesn’t have to mean overloading on sugar and crashing into a food coma. Choosing or preparing desserts with a balance of natural sweetness, healthy fats, and even some protein can satisfy your sweet tooth while keeping blood sugar levels steady.


How to Build a Balanced Dessert:

Add Healthy Fats: Desserts made with almond flour, coconut oil, or nut butter slow sugar absorption and help you feel satisfied with smaller portions.


Include Fiber: Recipes with whole ingredients like oats, chia seeds, or fruit provide natural sweetness and fiber to aid digestion.


Reduce Added Sugars: Opt for natural sweeteners like honey, maple syrup, or monk fruit to keep sugar content in check.


Pro Tips:

  • Bring a balanced dessert to share, like dark chocolate avocado mousse, pumpkin chia pudding, or almond flour cookies.

  • Pair a small dessert with a protein-rich snack like a handful of nuts to avoid sharp blood sugar spikes.

  • If you’re going for a store-bought option, check the label for minimally processed ingredients and moderate sugar levels.


Enjoying dessert mindfully lets you savor the moment while keeping post-meal fatigue at bay.


Incorporate a Post-Meal Walk


A simple walk after your holiday meal can do wonders for avoiding a food coma. Research shows that light physical activity post-meal improves digestion, regulates blood sugar, and prevents that sluggish, overstuffed feeling.



Why a Walk Works:

Improves Digestion: Gentle movement helps stimulate the gastrointestinal tract, allowing food to move more efficiently through your system.


Regulates Blood Sugar: Even a 10–15 minute walk can reduce post-meal blood sugar spikes, helping your body use glucose for energy instead of storing it as fat.


Boosts Energy: Light movement promotes circulation, which can counteract the lethargy that often follows a big meal.


Pro Tips:

  • Keep It Social: Invite family and friends to join for a short stroll around the neighborhood—it’s a great way to connect and unwind after a big meal.

  • Dress for Success: Have a comfortable pair of walking shoes or warm clothes ready, so it’s easy to step outside without hesitation.

  • Short on Time? Even a few laps around the house or light stretching can have similar benefits.


Think of your walk as a chance to reset and refresh, ensuring you’re ready for the rest of the holiday festivities.


Sip on Digestive Teas

Digestive teas are your secret weapon against holiday bloating and food comas. Herbal blends can soothe your stomach, ease discomfort, and even aid nutrient absorption. Plus, the act of sipping a warm drink encourages you to slow down and relax after a meal.


Best Herbs for Digestion:

  • Ginger: Reduces bloating and promotes gastric emptying.

  • Peppermint: Eases indigestion and relaxes the muscles of the digestive tract.

  • Chamomile: Calms the stomach and supports relaxation.

  • Fennel: Relieves gas and bloating, perfect for rich or heavy meals.


How to Enjoy Digestive Teas:

  • Sip a warm mug of tea about 20–30 minutes after your meal to allow digestion to start naturally.

  • Make your own blend by steeping fresh ginger slices, a few fennel seeds, and a sprig of mint in hot water for a DIY digestive tonic.

  • Add a squeeze of lemon or a dash of honey for flavor and extra soothing properties.


Bonus Tip: Keep digestive teas on hand as a thoughtful option for guests. It’s a comforting way to end the evening and can be a conversation starter for your health-conscious friends.


Sipping on a digestive tea helps your body relax and digest efficiently, leaving you feeling light and refreshed instead of weighed down.


Foods and Supplements to Support Digestion


If you’re prone to bloating or sluggishness after big meals, consider these digestion-friendly foods and supplements:

  • Digestive Enzymes: Taking these with your largest meal can help break down food more efficiently.

  • Probiotic-Rich Foods: Fermented foods like sauerkraut, kimchi, and yogurt support gut health.

  • Apple Cider Vinegar (ACV): A tablespoon in water before meals can aid digestion.

  • Ginger: Add it to dishes or sip it as tea to ease bloating.

  • Magnesium: Helps relax your digestive muscles and can prevent constipation.


Post-Holiday Recovery: Nourish Your Body with Nutrients


Even with the best intentions, holiday indulgences can leave your body feeling depleted. Sugary treats, alcohol, and rich foods can zap essential nutrients and leave you bloated, fatigued, or struggling with brain fog. To bounce back quickly, it’s vital to replenish your body with key vitamins and minerals to restore balance, support detoxification, and boost energy.


This is where IV nutrient therapy can be a game-changer. By delivering a customized blend of vitamins, minerals, and antioxidants directly into your bloodstream, IV therapy provides your body with the nutrients it needs for optimal recovery—faster and more effectively than oral supplements.


Benefits of Post-Holiday IV Therapy:

  • Rehydrate: Combat dehydration from holiday drinks and rich foods.

  • Boost Energy: Replenish B vitamins and magnesium to fight fatigue.

  • Support Detoxification: Antioxidants like glutathione help your body eliminate toxins.

  • Reduce Inflammation: Vitamins C and zinc support immune health and fight inflammation.


Enjoy Without the Food Guilt


The holidays are a time for celebration, connection, and joy—and food is a big part of that. By prioritizing balance, mindful eating, and staying active, you can enjoy your favorite holiday dishes without the post-meal crash.


Remember, it’s not about restriction; it’s about making intentional choices that leave you feeling good—during and after the feast.


Ready to take control of your holiday health?


Let’s work together to create a personalized holiday wellness plan tailored to your needs. Book a consultation with me today!


Here’s to a happy, healthy, and energized holiday season!



Some links in these blog posts are affiliate links, which means I might earn a small commission if you make a purchase—at no extra cost to you! It’s a little way to support my practice while you shop smarter. For all the details, check out my Affiliate Disclosure.

 

Related Articles:


 

What are your next steps?


Woman in orange shirt with long hair over her left shoulder

Let's work together!

As a dedicated Naturopathic Doctor, I invite you to schedule a personalized 1-on-1 appointment with me. Click here  for more information on how to book your appointment.


My goal is to empower you to make your lifestyle your medicine, so I encourage you to take the first step by scheduling an appointment with me. However, if you are not in the space to make an appointment with me, I encourage you to explore my health articles and e-books. Also, be sure to sign up for my newsletter to get my naturopathic tips straight to your inbox.

*Dr. Francesca works only with patients physically located in California.*


*Disclaimer: Although I am a doctor, I may not be your doctor. The information contained within the pages of this site is for educational purposes only and should not be used to treat conditions. Please consult with your doctor before implementing any of the treatments, diets, supplements, etc. mentioned in this blog.*


Dr. Francesca is an affiliate for Amazon and other companies. Some links contained within the blog posts may be affiliate links from which she receives a small commission to help support her practice at no extra cost to the customer. For more information, visit her Affiliate Disclosure.

Related Posts

See All
bottom of page