It’s common to feel tired after a big meal, but what about when you thought you were eating something healthy and still felt tired? It turns out that some foods we wouldn’t normally think of can make us tired. We asked Pamela Peeke, M. D. , who wrote The Hunger Fix: The Three-Stage Hunger and Recovery Plan for Overeating and Food Addiction, about these things that drain your energy that you might not be aware of. Here, some items you might want to reconsider if you need to keep your energy up.
Yes, the carbs give you a boost of energy, but Dr. Peeke. Same goes for white bread, pastries, muffins, and processed foods. “Their high flour and sugar content will bring on drowsiness,” she says.
Bananas are well-known for being rich in potassium, which helps with nerve function and heart health. But bananas are also high in magnesium, an essential mineral for the body that also aids sleep. Mark Hyman, M. D. , founder of the UltraWellness Center, calls magnesium the “relaxation mineral. “.
Ham is a popular lunch meat that many people enjoy in sandwiches, with eggs, or as part of a holiday feast. But have you ever felt unexpectedly sleepy after eating ham? If so, you’re not alone. Many people report feeling tired or sluggish after consuming ham or other fatty meats. But what causes this food coma effect? Is it the ham itself or something else going on in your body? Keep reading to learn the science behind why some foods like ham can make you feel tired.
What is Ham and What’s in It?
Ham is a type of cured and often smoked pork meat. It’s made from the hind leg of a pig. Additionally, ham has a lot of protein and a high amount of fat. A 3-ounce serving of ham provides about:
- 180 calories
- 16 grams of protein
- 10 grams of fat
- 1 gram of carbs
In addition to its macronutrient profile, ham also contains vitamins and minerals like:
- Niacin
- Vitamin B6
- Vitamin B12
- Phosphorus
- Zinc
- Selenium
It also contains smaller amounts of magnesium iron and potassium.
So while ham provides a range of nutrients the two main constituents to focus on are its protein and fat contents.
Does the Tryptophan in Ham Make You Sleepy?
One common theory about why ham makes you tired involves its tryptophan content Tryptophan is an essential amino acid found in many protein-containing foods
Once consumed, tryptophan is used by the body to produce serotonin and melatonin – two hormones heavily involved in regulating sleep and wake cycles.
In theory, eating foods like ham that are high in tryptophan could make you tired or sleepy by making your body make more serotonin and melatonin.
However, there are a few reasons why the tryptophan in ham is unlikely to be the sole cause of post-meal fatigue:
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Ham does not contain significantly more tryptophan than other meats. A 3-ounce serving of ham contains about 250-500mg of tryptophan. This is comparable to the same serving size of chicken, beef, pork, or fish.
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Tryptophan requires insulin for absorption. Eating tryptophan alone does not necessarily increase serotonin or melatonin levels. Consuming carbs and protein together facilitates tryptophan absorption.
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Other factors like the size, timing, and composition of the entire meal influence fatigue levels as well.
So while the tryptophan in ham may play a small role, it is likely not the primary reason ham makes some people feel tired.
Other Factors That Can Cause Sleepiness After Eating Ham
If tryptophan is not the sole culprit, what else about eating ham could contribute to drowsiness? Here are a few other factors that may play a role:
Fat Content
Ham contains a high percentage of fat. High-fat foods require significant digestive energy, which can divert blood away from the brain and lead to mental fatigue. Foods high in saturated fat may be particularly sleep-inducing.
High Calories
The calorie density of ham and other fatty meats may also lead to temporary tiredness. Your body gears up its digestive efforts to metabolize all those calories, which can result in an energy dip.
Carb Consumption
Recall that tryptophan requires insulin for absorption into the brain. Consuming ham sandwiches with bread or eating ham with starchy side dishes provides the carbs necessary to facilitate tryptophan uptake and serotonin production.
Meal Size
Eating a large meal no matter the composition requires considerable energy expenditure to properly digest and absorb all the nutrients. This can make you feel sluggish as blood flows away from the brain to accommodate digestion.
Individual Differences
Responses can vary between individuals based on health status, fitness level, metabolism, circadian rhythms, sleep debt, and other lifestyle factors. Those with underlying conditions may be more likely to feel fatigued after meals.
As you can see, it’s likely a combination of factors that can leave you feeling tired after consuming ham, rather than the tryptophan content alone. The fat and calorie content, your carbohydrate intake, and total meal size all play a role.
Tips to Prevent After-Meal Fatigue
If you regularly feel sleepy after eating ham or other heavy meals, here are some tips to help maintain your energy levels:
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Eat smaller portions – Don’t overload your digestive system all at once.
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Avoid fatty/fried ham – Opt for leaner ham slices or lower-fat cooking methods.
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Pair with veggies – Add some greens to balance out the fat and carbs.
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Stay hydrated – Drink water to support digestion and circulation.
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Take a walk – Light exercise can boost energy and blood flow.
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Wait 3-4 hours before napping – Let your body fully digest before giving in to sleepiness.
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Limit carbs – Eat just enough carbs to promote tryptophan absorption without causing blood sugar spikes.
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Get enough sleep – Being well-rested makes you less prone to daytime fatigue.
The Bottom Line
While the tryptophan in ham may play a small role, there are likely other factors at work that cause drowsiness after eating ham. The fat content, calorie density, carb intake, and overall meal size can all contribute to that sleepy food coma feeling. Making adjustments to your portion sizes, meal composition, and lifestyle habits can help combat post-meal fatigue. So go ahea
For Our Partners
Weve all eaten a big meal and then felt exhausted afterwards, but what about the times that you thought you were eating something good for you and still got tired? Turns out there are some foods we wouldnt normally think of that can cause us to feel fatigued. We asked Pamela Peeke, M.D., author of The Hunger Fix: The Three-Stage Hunger and Recovery Plan for Overeating and Food Addiction, about these hidden energy-zappers. Here, some items you might want to reconsider if you need to keep your energy up.
Yes, the carbs give you a boost of energy, but Dr. Peeke. Same goes for white bread, pastries, muffins, and processed foods. “Their high flour and sugar content will bring on drowsiness,” she says.
Bananas are well-known for being rich in potassium, which helps with nerve function and heart health. But bananas are also high in magnesium, an essential mineral for the body that also aids sleep. Mark Hyman, M.D., founder of the UltraWellness Center, calls magnesium the “relaxation mineral.“
Red meatRed meat does give you iron, which is an energy booster, but it also has a high level of fat. High-fat meats, whole dairy products, pizza, and creamy gravies and sauces can make you feel weighed down after eating them. “That’s because fats are more difficult for the body to break down and require a more elaborate process than other nutrients,” says Dr. Peeke. “Because of this, your body sends more energy to the source of digestion, leaving you feeling zapped.”
Cherry juice naturally contains melatonin, a hormone that is known to help people sleep better. This is great for the evening, but not during the day. “Eating cherries on a regular basis can even help you get back to your normal sleep cycle and keep your body’s circadian rhythms in check,” says Dr. Peeke. Another popular drink is tart cherry juice. A small study found that adults with chronic insomnia who drank a cup of tart cherry juice twice a day felt some relief from how bad their insomnia was.
Salmon is a great source of protein and good-for-you Omega-3 fatty acids. Vitamin B6 is found in high amounts in salmon and some other fish, like halibut. The body uses this vitamin to make melatonin, which is the sleep hormone. Peeke. “If someone is naturally low on energy and wants to stay alert and at their best, they should eat salmon at night, when its calming effects can be most useful.” The same goes for halibut. “.
Believe it or not, “lettuce has sedative properties that affect your brain in a similar way to opioids,” says Dr. Peeke. The sedative substance is calledlactucin, which has been shown instudies on mice to have a calming and pain-relieving effect.
The REAL Reason You’re Tired After Eating (NOT BLOOD SUGAR)
Are smoked hams bad for You?
Many hams come smoked or cured, which adds major flavor to the meat but also contributes some unhealthy properties that can contribute to a higher disease risk through multiple mechanisms. “Both curing and smoking are forms of processing that have been linked to increases in certain types of carcinogens ,” Brooking says.
Can Ham cause water retention?
With the concentration of sodium found in ham, one of the symptoms you may notice is water retention. Swelling or puffiness in the ankles, hands, and feet are some of the less serious side effects of water retention.
Is cured ham bad for You?
“AGEs have been linked to increases in diabetes, heart disease, and some cancers,” Brooking says. Cured and smoked ham also tends to be high in sodium. Take this: A 3-ounce serving of cured ham packs 800 milligrams of sodium, or about 33 percent of your daily value. For some folks, a high-sodium diet can increase blood pressure, Brooking says.
Does cooking Ham cause inflammation?
What’s more, meats like ham that are cooked at high temperatures produce inflammation-associated compounds called AGEs or advanced glycation end products, according to a 2016 report in the journal Critical Reviews in Food Science and Nutrition. “AGEs have been linked to increases in diabetes, heart disease, and some cancers,” Brooking says.