“A person can reduce the feeling by reducing the most potent stimulator of insulin secretion after meals, namely sugar,” says Sasse. “Avoiding the bread, chips, crackers, sugary beverages, and ice cream dessert means there is a whole lot less insulin secretion from the meal, and a whole lot less of the big swings in blood sugar and the related family of hormones.”
Naidoo advises adjusting your meal composition—specifically, decreasing carbs and including more protein- and fiber-rich foods. “In doing so, we optimize nutrients that keep our blood sugar levels steady: both protein and fiber are known to improve glycemic control. Also a fiber-rich meal means extra love for your gut, as our gut microbes thrive on fiber.” There’s also evidence that a veggie-rich diet with ample amounts of healthy fats reduces post-meal sleepiness.
And here’s Naidoo’s pro tip: “Research suggests that including vinegar in carbohydrate-rich meals may improve glycemic control and, subsequently, prevent post-meal fatigue.”