Buzz
Photo: Carlo A/Getty ImagesBy the time dinner arrives, it’s likely your main focus of the day. You might quickly devour a cheesy bowl of pasta or pick up a fast food sandwich on your way home, looking for something that’s quick, filling, and easy. However, what often goes unnoticed is how your body will react once the meal is finished. Even after you've eaten, your body is still busy digesting the food inside. If this sounds like you, consider adding a few of these nourishing foods to your dinner to support digestion.
Before diving into our options, it’s crucial to acknowledge that finding healthy food can be a challenge. The pressures of daily life often push people into autopilot mode, as noted by certified nutritionist Elyse Wagner, a functional medicine and nutrition expert. This can result in grabbing whatever is available, often while stressed. “Chronic stress can disrupt our digestive system by reducing blood flow to the digestive organs, essentially causing the gastrointestinal tract to 'freeze up,’” explains Wagner. “This can slow down saliva production and digestive enzymes, making it harder to break down food and absorb its nutrients.”
By recognizing the cause-and-effect relationship we have with food, we can become more aware of and intentional about our eating habits.
How is Gut Health Connected to Digestion?
Our gut health is closely linked to how well we digest food. The National Institutes of Health (NIH) explains that our gut microbiome collaborates with our nerves, hormones, bacteria, blood, and digestive system to process nutrients and distribute them throughout the body. Failing to properly care for our gut leads to poor digestion, which can cause issues like bloating, discomfort, nutrient deficiencies, and even systemic inflammation. Additionally, it can contribute to mental and emotional challenges such as anxiety and depression,” says Wagner.
What Happens When We Go to Bed After Eating Too Much?
Not everyone who sleeps with a full stomach struggles with digestion, but for those who haven’t properly digested their food, going to bed feeling overly full can quickly affect both physical and emotional well-being. “When we fail to digest our food properly—whether from overeating or stress—it can lead to disrupted sleep and discomfort through the night, making it harder to wake up feeling rejuvenated and ready for the day,” Wagner notes, stressing the impact on both body and mind. You’re not only compromising your physical comfort but also your mental health.
Foods That Aid Digestion
1. Lean Protein
Lean proteins—such as salmon, eggs, beans, and nuts—are full of essential nutrients and have low fat, making them ideal for digestion. By including these in your meals, you'll stimulate stomach acid production, which helps break down food, boost metabolism, and leave you feeling satisfied.
2. Ginger
Although ginger might not always be your first choice for dinner, incorporating it in various forms can benefit digestion. Ginger enhances gastrointestinal motility and increases saliva production, which helps your body digest food more efficiently. For instance, you could finish your meal with a ginger shot—it might not be the most exciting option, but its digestive benefits are definitely worthwhile.
3. Leafy Greens
We get it: Leafy greens aren't everyone's favorite. However, they provide essential nutrients and fiber that aid digestion while also giving your body an energy boost. Greens like spinach, kale, and arugula are packed with specific sugars that help nurture healthy gut bacteria. The more leafy greens you include in your diet, the better you’ll support your digestion and overall well-being.
4. Herbal Teas
Although not a food, herbal teas are a great companion to any meal. “Drinking herbal teas such as ginger, peppermint, or chamomile after dinner can help calm the digestive system and encourage better digestion,” explains Wagner. After your meal, treat yourself to a soothing cup of tea to relax your digestive tract and alleviate any discomfort.
5. Probiotic Soda
Probiotic sodas are not only tasty and refreshing, but they’re also beneficial for digestion. Rich in fiber, they support digestion and enhance immune function. Although they shouldn't replace fibrous foods, they make a great addition to your meal, helping to wrap up your dinner with digestive benefits.
Incorporating mindfulness techniques into your post-dinner routine can also be helpful: Diaphragmatic breathing, gentle stretching, and walking are excellent ways to assist digestion. According to Wagner, activating the diaphragm can shift your body into a more relaxed state. “This helps soothe intestinal muscles, promotes digestion and nutrient absorption, and stimulates the vagus nerve, which regulates gastric acid and digestive enzyme secretion.” Similarly, stretching and walking help center the body, alleviate bloating, and foster healthy digestion.
