What Should I Eat After A Night of Binge Eating?

What happens when you overeat?

Everyone overeats once in a while. You may have feasted during a celebration or holiday season. Or you may have felt stressed and inhaled a whole bag of chips. One night of binge eating might make you feel sick, but overeating once in a while isn’t going to ruin your health.

The average adult stomach holds about 1 liter (about 4 cups) of food. But since it’s very elastic, it’s able to stretch and hold as much as 3 liters to 4 liters at one time.

Your stomach may be full, but it takes your brain about 20 minutes to register that it’s time to stop. But you may already have eaten beyond that amount and instead feel bloated.

What to eat after binge eating

Here are some ways to help you feel less bloated and regain nutrients after a night of binge eating:

Drink lots of water

If you ate food that’s high in salt and sugar or drank a lot of alcohol, you should drink lots of water the next day. Aim for at least 2 liters or more. Water can help reduce bloating and aid digestion.

Don’t gulp down the water. This may make you feel even more full. Sip the water instead.


Probiotics are microorganisms that can help digestion and absorption of food. Probiotics can be found in fermented foods like:

  • Yogurt
  • Pickles
  • Miso
  • Kimchi
  • Sauerkraut
  • Kefir
  • Kombucha
  • Tempeh
  • Sourdough bread


If you’re feeling bloated after binge eating, ginger can help with your indigestion. Researchers say that ginger can help with stomach problems like nausea, indigestion, and stomach aches. 

Brew some ginger tea by boiling fresh ginger in water for 5 minutes. You can sweeten it with honey.


Vitamin B2 or riboflavin help enzymes in your body break down fats. Bacteria in your gut produce some riboflavin but not enough, so you need to eat foods that contain riboflavin.

You can find riboflavin in foods like:

  • Almonds
  • Spinach
  • Milk
  • Eggs
  • Cheese
  • Yogurt
  • Fortified breads and cereals

Green tea

Drinking green tea may be good for your liver health. Studies have shown that green tea can help regulate your body’s metabolism of lipids (fats). This may reduce the buildup of lipids in your liver.

While drinking green tea is good for you, be careful with green tea extract powder. High doses of green tea extract may cause liver damage.


A high-protein breakfast may help you reduce your appetite later. A small study found that those who had extra protein at breakfast had reduced appetite and lower blood sugar levels later in the day.

Your body takes a long time to digest protein so a high-protein meal may help prevent cravings and keep you feeling full for longer. Try Greek yogurt or a vegetable omelet for breakfast. High-protein snacks include string cheese, nuts, and hummus.

Don’t detox

You may have heard of people doing cleanses or detox diets. But your body naturally removes toxins through urine, sweat, and stool. Detox diets may even be dangerous to your health.

Many detox diets involve drinking juices. Juices are low in B vitamins, complex carbohydrates, and proteins. These are the nutrients that your body needs after a lot of alcohol. Detox diets also tend to be low in fiber and high in sugar, which can cause your blood sugar to spike.

Avoid fizzy drinks

Carbonated drinks won’t help settle your stomach after overeating. These beverages instead add more gas to your body and make you feel more bloated.

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