Beating the post-lunch slump: What to eat to stay energised all afternoon

LARGE, calorie-rich meals or fatty foods trigger post-lunch drowsiness, says an expert.

It is the middle of the day. You have just enjoyed a hearty meal, but instead of feeling recharged, your body feels heavier and your eyes start to droop.

The dreaded “food coma” sets in, leaving you sluggish and unproductive.

According to IMU University Nutrition and Dietetics Department Dietitian Nur Adila Samingan, the type and size of your lunch play a big role in whether you will cruise through the afternoon or crash into drowsiness.

“Large, calorie-rich meals, especially those heavy in carbohydrates such as rice, noodles, or pasta or fatty foods like fried foods, are most likely to trigger sleepiness,” she said.

She explained that when you sit down to a big bowl of rice or a plate of fried noodles, particularly when cooked in oil-heavy styles, the body works overtime to break down and absorb the nutrients.

“The bigger the meal, the more energy is redirected towards digestion. This explains why many people feel particularly sluggish after eating heavy rice-based meals, which are staples in many Asian diets,” she said.

Adila stressed that balanced meals containing protein, fibre and healthy fats are far more effective at keeping energy levels steady.

“Instead of a quick surge followed by a crash, these meals help maintain a more stable blood sugar response and reduce the ‘food coma’,” she added.

Adila noted that the body’s blood sugar response is one of the key drivers of post-lunch fatigue.

She emphasised that after eating, carbohydrates are broken down into glucose which then enters the bloodstream.

“A sudden spike in blood sugar triggers the release of insulin, a hormone that helps cells store glucose for energy,” she said.

However, the problem arises when the spike is sharp.

“When this spike is sharp, common after eating refined carbs like white rice or sweetened beverages, blood sugar can drop quickly afterwards, leaving you feeling tired, unfocused and sometimes even irritable,” she explained.

She added that this “post-meal crash” is often worsened by hormonal shifts during digestion.

“The body releases hormones such as serotonin and melatonin precursors during digestion, which can increase feelings of relaxation and sleepiness. Combined with natural circadian dips, the effect can feel like hitting a wall,” she said.

Photo for illustrative purposes only. - Photo: CANVA

Fortunately, Adila shared that there are practical strategies to reduce post-meal drowsiness without sacrificing satisfaction:

• Choose balanced meals: Pair whole grain carbs such as basmati rice or wholemeal bread with lean proteins chicken, fish or tofu cooked in lighter styles and plenty of vegetables. This slows digestion and provides a steady stream of energy.
• Control portions: “Practising the ‘Healthy Plate’ concept – half vegetables, a quarter protein and a quarter whole grains – helps regulate calorie intake and keeps portions in check,” Adila advised. Eating slowly and mindfully also prevents overeating.
• Stay hydrated: A glass of plain water before and after meals wards off dehydration-related fatigue. Avoiding sugary drinks helps maintain steady energy.
• Move after eating: “Taking a short ten to fifteen minute walk after lunch improves blood circulation, aids digestion and helps muscles absorb glucose more effectively,” she said. This reduces reliance on insulin and prevents sharp sugar crashes.
• Use caffeine wisely: A cup of coffee or tea after lunch may help, but Adila cautioned against having it too late in the afternoon, as it could interfere with sleep at night.

“These strategies not only reduce post-lunch drowsiness but also improve long-term health and productivity,” she added.

Adila emphasised that post-lunch sleepiness is natural, but it does not have to ruin your afternoon.

“By understanding how food choices, blood sugar and lifestyle factors interact, you can take steps to stay alert and energised,” she said.

Whether it is rebalancing your plate, drinking more water, adding stretching exercises or sneaking in a short nap, small adjustments can make a big difference in how you power through your afternoons.