Doctor advises on best post-meal practices to aid digestion

After a meal, should one lie down, sit, or walk? A doctor provides clear answers and warns about five things not to do after eating.

Many people enjoy sitting or lying down to rest after a meal, while some have the habit of drinking tea right after eating. Is it healthy to lie down or sit post-meal?

Associate Professor Head of the Department of Nutrition and Food at the Pharmacy Hospital and Ho Chi Minh City Medical University, Dr Lam Vinh Nien, explains that post-meal behaviours vary among individuals. For example, children often do homework after breakfast and dinner, most workers return to their tasks immediately, and older people typically rest by lying down or sipping tea.

The doctor advises against lying flat after eating, especially for those with stomach issues, as it can negatively impact the digestive system. Lying flat, particularly face down or with heavy objects on the stomach, can cause food and stomach acids to flow back into the oesophagus, leading to belching and heartburn. This is particularly problematic for individuals with acid reflux, young children, or those with respiratory or cerebrovascular conditions.

Regarding sitting to rest after meals, Dr Lam Vinh Nien believes this is a beneficial habit. Ideally, one should sit for about 15-20 minutes post-meal, maintaining an upright posture without bending forward, as this can compress the stomach and hinder digestion.

“After eating, blood circulation increases to the digestive system. Resting in a sitting position during this time helps ensure that blood flows more efficiently to the stomach and intestines, improving digestion and reducing the risk of acid reflux.”

Physical activity

Contrary to the common belief that exercising or walking after a meal is harmful and can cause stomach pain, Dr Lam Vinh Nien suggests that light physical activity can positively affect digestion. However, it is important to note that only light exercise or walking should be done, reported Sanook.

Strenuous exercise or heavy work should be avoided immediately after eating, as it can exacerbate stomach pain and lead to acid reflux in the stomach and oesophagus.

1. Dr. Lam Vinh Nien also recommends avoiding the following activities after meals, particularly for those who have eaten a large meal, to prevent adverse health effects:
2. Do not drink tea or coffee immediately after eating. The tannins in tea and certain compounds in coffee can limit the body’s ability to absorb nutrients, particularly iron. Instead, opt for plain water or warm water.
3. Avoid heavy work and strenuous sports.
4. Do not lie flat or lie down with objects pressing on the stomach.
5. Do not lie down immediately after eating, as the food may not be fully digested, which can be harmful to the stomach.
6. Avoid taking a bath right after eating. During digestion, blood accumulates in the stomach to aid the process. Bathing can lower body temperature, prompting blood to shift from the stomach to the skin to restore normal body temperature, thereby slowing and impairing the digestive process.