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8 Dietitian-Recommended Tips to Feel Better After Overeating

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If you're reading this article right now, chances are you recently finished an enormous meal and you're feeling some intense physical discomfort. When you overeat, you may feel bloated and lethargic; you could even experience abdominal pain and cramping. No matter what symptoms may accompany feeling stuffed, this discomfort can put a damper on the rest of your day.

Eat Fiber

If you find yourself feeling uncomfortably full and bloated after overeating, you may want to consider eating some extra fiber the next day. Insoluble fiber adds bulk to the stool, promoting regular bowel movements and preventing constipation. To incorporate more fiber into your day, try starting your morning with a bowl of oatmeal or whole-grain toast with avocado on top.

Eat Greens

Eating some antioxidant-rich, fiber-packed greens in your next meal can help get your body back to feeling better. Fiber from the greens helps push waste and toxins out of the colon, helping to keep you regular so you can quickly spring back and feel lighter. And the antioxidants in the green vegetables counteract some damage created from overindulging in inflammatory sugary, fatty, and highly-processed foods.

Start with a Healthy Breakfast

Start your day off with a protein and fiber-rich breakfast to get your blood sugar going in the right direction. Eggs and oatmeal or whole grain toast with peanut butter and a side of Greek yogurt are great options. This will help with feeling better throughout the day.

Take a Break from Leftovers

While it's tempting to keep the Thanksgiving goodie goodness going, skip the leftovers on Friday and fill up on high-fiber, high-protein whole foods to help you feel better. Then, if you want to enjoy some leftovers, do it on Saturday in moderation. This way, you're giving your body a break and can help keep everything moving by making sure there's enough fiber and protein in your system.

Monitor Alcohol Consumption

If you're worried about overdoing it on food and drinks, and then feeling the discomfort afterward, monitor your alcohol consumption when you can. Focus on water and other low-calorie beverages to hydrate.

Go for a Walk

One of the best things you can do for yourself to provide more immediate relief after eating too much and feeling overly full is to go for a walk after your meal. The walk will help clear your mind and burn a few extra calories. If you're not in the mood for a walk, you can start a friendly game of football in the backyard with family or hit the gym the next morning.

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Stick to Your Workout Routine

If you have the time and energy to get moving, dietitians recommend sticking to your workout routine after a big meal. Taking a walk after a big meal is great, but the next day, get that heart rate up. A little sweat at the gym or morning jog can help you shake off that bloated, sluggish feeling.

Stay Hydrated

Eating foods higher in sodium can contribute to feeling 'puffy' or bloated the next day. That is why it's important to make sure you stay hydrated before and after a big meal. In addition to drinking plenty of water, you can also try hydrating throughout the day with water infusions.


Feeling uncomfortable after overeating is a common experience, but there are healthy ways to help you feel better. Incorporating fiber, eating greens, starting with a healthy breakfast, taking a break from leftovers, monitoring alcohol consumption, going for a walk, sticking to your workout routine, and staying hydrated can all contribute to feeling better after overeating. So next time you find yourself in a post-feast slump, try these dietitian-recommended tips to get back on track.

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