Foods to Eat After You Overeat

Ra Overear

We all overindulge sometimes. And while that extra slice of cheesecake (or two) may have sounded like a good idea at the time, eating too many calories forces your body into overdrive as it tries to digest food.

Here's the good news: One indulgent meal or one day of overeating won't make or break your diet and health. The important thing is to not dwell in the past and give yourself grace rather than beating yourself up about any food decisions. Here are three foods you should reach for after you've eaten too much.

Pistachio & Peach Toast
1. Fruit

If you've indulged in a decadent meal, follow up by eating fruit. Make a fruit plate for dessert or if it's the day after, aim to eat fruit throughout the day. Try a fruit smoothie or whole-grain toast topped with fruit at breakfast, fruit mixed into salad or served on the side at lunch and chia pudding or yogurt with fruit for a snack.

Apple Cider Vinegar Tonic
2. Go for Vinegar

Having a tablespoon of vinegar with your meal, perhaps drizzled on your salad, may temper the spike in blood sugar that occurs after eating a big, carbohydrate-rich meal.

For most of us, a steep rise in blood sugar triggers an equally rapid drop—which stokes appetite. This sugar surge is particularly a problem for people with diabetes, who can't clear glucose effectively (over time, excess glucose in the blood damages tissues).

Paprika Chicken Thighs with Brussels Sprouts

3. Add Spices to Your Meals

Adding spices to your meal may help to lessen the negative effects of overeating. In a small 2011 study in The Journal of Nutrition, participants who ate a meal that included about 2 tablespoons of spices (a blend of rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika) had lower triglyceride and insulin levels and higher antioxidant levels after eating a high-fat, high-calorie meal compared to when they ate a nearly identical meal that lacked spices. Researchers think the spice blend may help slow fat absorption, too — an added bonus. 

This article was written by Amy Paturel, M.S., M.P.H. from EatingWell and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to

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