Feeling sick every time you eat? You’re not alone, and there might be more to it than just overindulgence. We’ve all felt a little queasy after taking too many helpings of our favorite food. But if you’re always feeling nauseous after eating, there may be something else going on like acid reflux, food allergies, or how you eat. Experts share 10 reasons why you may be feeling uneasy after chowing down.
Eating shouldn’t be a painful experience. Of course, we all feel a little bloated now and then after a meal, and that’s usually normal—maybe you overindulged a bit at a restaurant because that flourless chocolate cake looked too good to pass up, or you unintentionally ramped up your fiber intake when you went for a second serving of three-bean chili. In these cases, the pain is relatively fleeting and has a clear cause.
But always feeling nauseous after eating (think: bloating, gas, nausea) could be a red flag for an underlying condition or that you need to adjust your habits. Even if you think you’re eating well, a variety of factors—from what you eat to when you eat to how you eat—could be setting you up for post-meal pain. Here, we talked to gut health experts about potential reasons you feel nauseous after eating and what you can do about them.
What is Nausea After Eating?
Feeling nauseous after eating can feel like bloating, gas pain discomfort, a very full and achy stomach, or even the urge to throw up.
Common Symptoms Associated with Nausea After Eating
Common symptoms include loss of appetite, diarrhea, heartburn, feeling of fullness after eating a small amount, and abdominal pain or cramping.
10 Reasons You’re Feeling Nauseous After Eating
If your stomach hurts after eating, there are a few reasons it may be happening. Whether you’re experiencing bloating after eating or you feel like throwing up after eating, here are 10 potential causes.
1. You’re Not Chewing Enough
Given all of our modern distractions, it’s no wonder we scarf down food in two or three bites. (When was the last time you actually ate lunch without scrolling Instagram or checking your email?) But swallowing your food without adequately chewing can overwhelm your stomach, potentially priming you for gas, bloating, and nausea. “If you don’t chew enough, the entire digestive process is slowed down, impaired, and likely ineffective,” says Nikki Yelton RD, LDN, CNHP, a functional medicine dietitian with a focus on gut health.
That’s because chewing is a crucial first step in the digestive process. “When you chew thoroughly, your food is exposed to saliva for longer periods of time and the [digestive] enzymes in your saliva help break down your food before you even swallow,” explains Yelton. Chewing more will put less strain on the rest of the digestive process and may even help you absorb more nutrients from the foods you eat.
Try this: Aim to chew each bite of food at least 15-25 times.
2. You’re Stressed Out or Anxious
Constantly asking yourself “Why do I feel nauseous after eating?” Your stress levels might be to blame. Unmanaged stress can trigger a cascade of processes that wreak havoc on the digestive system and make you feel ill after a meal.
Your gut and brain actually communicate back and forth via the gut-brain axis. So when you’re stressed and your body enters fight-or-flight mode (releasing hormones like cortisol and norepinephrine that are meant to prepare you for action), your digestion is impacted as well. Often, this leads to changes in gastrointestinal motility, or how quickly food moves through the GI tract, which can lead to either constipation or diarrhea, according to Marvin Singh, MD, an integrative gastroenterologist and precision medicine expert. “Chronic stress can also impact the composition of the gut microbiome,” he says. “There’s been research to suggest when you have these stress chemicals released in the gut, they can contribute to non-pathogenic bacteria becoming more pathogenic. So basically, bacteria that might not be causing you any trouble could now change and become more problematic to you as a result of all the stress.”
According to Yelton, chronic exposure to stress also “directly results in changes in the brain-gut interactions, which leads to the development of GI disorders including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and intestinal permeability, or leaky gut.”
Try this: Adopt effective stress management techniques. Add deep breathing (when you’re feeling stressed and right before meals), evening Epsom salt baths, and practicing yoga are also great ways to release tension in the body and refocus the mind, she says.
3. Your Gut Microbiome Is Out of Balance
Your gut microbiome is home to trillions of bacteria and other microorganisms that influence your health in important ways. When the ratio of these microbes gets thrown out of whack or bacteria starts growing where it shouldn’t (as is the case with SIBO)—which can be due to everything from stress to poor food choices to medication to underlying health conditions—you can experience a range of problematic post-meal symptoms.
“You might experience nausea, bloating, gas, burping, abdominal distension, and constipation or diarrhea—or a little of both,” says Dr. Singh. A bacterial imbalance in your gut microbiome can also set you up for leaky gut—when the gut lining becomes damaged and loosens, allowing substances that should remain within the gut to leak into the bloodstream and setting you up for gut infections, food sensitivities, and nutrient deficiencies, explains Yelton.
Leaky gut, in turn, can drive inflammation that further contributes to an imbalanced gut, causing a vicious cycle. “This results in the digestive system being chronically unhappy, hence chronic bloating every time you eat,” says Yelton.
Try this: Consuming a fiber-rich diet with a variety of plant foods, getting regular physical activity, and taking a probiotic supplement with several different strains of beneficial bacteria (like HUM’s Gut Instinct) are good preventive measures to help keep your gut in balance before you develop a problem.
4. You Have GERD or Acid Reflux
If you’re experiencing a painful burning sensation in the middle of your chest that gets worse after eating, along with nausea, burping, and a sour taste in your mouth, it could be acid reflux (a.k.a. heartburn). “Acid reflux occurs when the contents of your stomach that have not been broken down by stomach acid are pushed back up into the esophagus, and the acidity of the contents then burns the esophageal lining,” says Yelton.
“Heartburn and acid reflux after eating are actually often triggered by low stomach acid rather than too much. When levels of stomach acid are too low, the stomach and digestive tract are unable to properly digest food.” Certain foods and beverages (including alcohol), as well as overeating, may also contribute to acid reflux, adds Dr. Singh.
And when acid reflux occurs repeatedly, it turns into GERD (gastroesophageal reflux disease, or chronic acid reflux). “After too many bouts of acid reflux, it damages your esophagus,” says Yelton. “This causes dysfunction of the lower esophageal valve that separates the esophagus and stomach. Once the valve becomes damaged, the food and acid [from your stomach] are able to make their way up to your esophagus on a chronic basis.”
Try this: Dilute one to two teaspoons of apple cider vinegar (ACV) with water and drink it before your meals. Acid reflux is associated with low stomach acid, but ACV may help increase low stomach acid levels and reduce symptoms. Consider shrinking your portion sizes or eating until you’re 80 percent full to prevent the buildup of additional pressure against your lower esophageal valve, suggests Dr. Singh.
5. You Have Food Sensitivities
If you occasionally feel sick after eating but have some days when you feel okay, you may have a food sensitivity. Common food sensitivities include gluten, dairy, soy, nuts, shellfish, eggs, corn, and FODMAPs, as well as some additives like food dyes and artificial sweeteners.
“When a food sensitivity is present, the immune system reacts to proteins that cause the release of chemicals called mediators—such as histamine, prostaglandins, cytokines—from the white blood cells in the body,” says Yelton. “This mediator release causes inflammation, which can lead to chronic bloating. Unlike allergies, symptoms of food sensitivities can have delayed reactions and can take from 45 minutes to three days to cause symptoms like bloating.”
Try this: Pay specific attention to when your symptoms show up, making note of potential triggers. For example, you might notice that you’re constantly feeling nauseous after eating sugar. Also, consider working with an integrative or functional medicine practitioner who can run food sensitivity testing, says Yelton.
6. You’re Not Timing Your Meals Correctly
When you eat matters nearly as much as what you eat—and timing your meals too close together or too far apart can both cause you to feel nauseous after eating. “Eating more frequently doesn’t give your digestive system adequate time to rest, causing sluggishness and bloating,” says Yelton.
That’s because constantly snacking can interfere with something called the migrating motor complex (MMC), which is a cyclic, recurring movement in the stomach and small intestines that aids in the movement of food through the lower GI tract. When your stomach is empty, it recurs every 90-180 minutes, but chronic snacking can inhibit the MMC, slow gastric motility, and potentially contribute to constipation and cramping.
On the other hand, “waiting longer than four hours can cause a dip in blood sugar,” says Yelton. So it’s all about balance.
Try this: Eat regular-sized meals with a balance of protein, fat, and carbs every three to four hours. This allows your digestive system to take a break in between meals.
7. You’re Not Eating Enough Fiber
Not eating enough fiber for a couple of meals, or even a couple of days, probably won’t cause any major problems. But if you’re avoiding roughage on the regular, everything from sluggish digestion to gut dysbiosis can occur—both of which can make you feel pretty bad after you eat.
Fiber, which is present in most whole and minimally-processed plant foods, is key for healthy digestion and bowel habits. “It absorbs water, increases the bulk of your stool, and speeds up movement through the intestine,” says Yelton. “Too little fiber can lead to constipation, which allows toxins to be reabsorbed into your bloodstream, causing inflammation, fatigue, nausea, cramping, and poor gut health.” Additionally, fiber is a food source for the friendly bacteria in your gut. Once these good gut bugs metabolize fiber, they release compounds called short-chain fatty acids (SCFAs), explains Yelton, which have impressive anti-inflammatory and antimicrobial effects that support gut health and overall health.
“Different types of fiber feed different types of bacteria,” says Yelton—so it’s important to get a variety of fibrous foods in your diet such as leafy greens, veggies, fruits, nuts, seeds, and avocados.
Try this: Include at least one fiber-rich food from a different food group with each meal throughout the day.
8. You have a Thyroid Condition
It might be the last thing you’d suspect, but your thyroid could be what’s making you feel nauseous after eating. Hypothyroidism (or an underactive thyroid) often leads to poor motility, sluggish digestion, and constipation. But post-meal constipation, cramping, and bloating aren’t enough to suggest a thyroid disorder. Because of that, it’s important to pay attention to your other symptoms, too.
“If somebody comes in and says, I have constipation and my skin is really dry, I’m losing more hair than usual, I’m really low energy and fatigued, then the first question I’d ask is, Has anyone checked your TSH (thyroid-stimulating hormone) or thyroid function lately?” says Dr. Singh. “You want to address the underlying hormone problem and then the other symptoms will work themselves out. In the meantime, you can do things to support motility.”
Try this: If you don’t have a diagnosed thyroid disorder but suspect one based on the symptoms, book a doctor’s appointment ASAP. In the meantime, if you’re experiencing sluggish digestion, Dr. Singh recommends regular exercise, post-meal walks, reasonably sized meals, drinking plenty of water, and getting enough fiber in your diet to support digestion and motility.
9. Your Meals Are Too Big
This one might be obvious. Really big meals can make you feel sick—especially if you’re eating them close to bedtime. With the growing popularity of intermittent fasting diets, it’s not unreasonable to think you might go hours and hours without eating only to be a tad overzealous on the portion sizes during your eating window.
But this can cause a buildup of pressure against the lower esophageal valve that separates the esophagus and stomach, allowing stomach acid and food to push back into the esophagus, triggering acid reflux and nausea. And when you do this before bed, you’re not giving your body an opportunity to properly digest. “You’re dumping a large load into your stomach and then shutting down the power plant by sleeping,” says Dr. Singh. “Don’t be surprised if you wake up in the morning and end up burping up your dinner.”
Try this: Eat slowly so your body has time to register how full you really are, or try to stop when you’re about 80 percent full to avoid overeating, and give yourself at least two to three hours between your last meal and bedtime, suggests Dr. Singh.
10. You Have Gallbladder Issues
If you find yourself clutching your stomach and feeling nauseous after eating fried foods or meals high in fat (yes, even the good fats), your gallbladder may be the culprit. “People with gallbladder issues often have an exacerbation of their symptoms when they eat heavier, fattier foods,” says Dr. Singh. “Pain in the right upper abdomen, pain that radiates to the back or shoulder, and nausea and vomiting can occur.”
The gallbladder is a sac that’s located under the liver. It stores and concentrates bile, which aids in the digestion of fat. When you eat foods containing fat, the gallbladder releases bile into the upper part of the small intestines. When someone has gallbladder disease—which often refers to gallstones and cholecystitis (gallbladder inflammation)—these functions are impaired and can cause pain as a result. When gallstones get stuck traveling through the duct that carries bile to the intestines, for example, they block the flow of bile and this can trigger a gallbladder spasm that results in extremely sharp pain.
Interestingly, gallbladder problems are more common in women and experts believe that it’s due to elevated levels of estrogen.
Try this: Often, there are things you can do to prevent gallstones and their symptoms. Avoid foods with excessive amounts of fat, like fried foods, keeping your portion sizes reasonable, and taking a digestive enzyme containing lipase (which breaks down fat) before meals may help, according to Dr. Singh.
Hormonal Changes and Nausea
One can experience nausea as a result of hormonal changes in different stages of life like pregnancy and menopause. First and foremost, menstrual cycles are a time when estrogen and progesterone levels fluctuate, disrupting your stomach’s function. During this time one can experience nausea, diarrhea, stomach pain, and bloating. Menopause, on the other hand, is a time when progesterone and estrogen levels decline causing nausea and other symptoms like hot flashes.
How to Relieve Nausea After Eating
We have gone over possible problems causing nausea after you eat, and here are a list of ways in which you can relieve nausea after eating:
- Hydrate
- Sip on herbal tea like ginger or mint
- Rest
- Meditation
- Get fresh air
- Go for a walk
- Eat light and focus on bland foods
When to Seek Medical Attention for Nausea After Eating
Seek medical attention if you experience severe abdominal pain, chest pain, high fever, confusion, blood in vomit, severe headache, blurred vision, signs of dehydration (extreme thirst, dark urine), fecal matter in vomit, or if you suspect food poisoning.
Additional FAQs on Nausea After Eating
If you feel nauseous after a meal and this feeling persists, please seek medical attention from your doctor.
Can dehydration lead to feeling sick after eating?
Yes, which is why it is important to pay attention to your hydration. You may want to incorporate an electrolyte into your water to help advance the hydration process.
Does nausea after eating mean I have a food allergy?
Not necessarily, but if you are concerned, consult with your doctor.
Why do I feel sick after eating certain foods?
This could mean a food allergy, food intolerance, or GERD. Try avoiding acidic beverages and implement mindful eating with small meals throughout your day. If the problem persists, please consult with a physician.
Can anxiety cause nausea after eating?
Yes, anxiety can cause nausea after eating. The brain and the digestive system are connected, and anxiety can release hormones and chemicals that can impact the gut.
