Lying down immediately after eating can reverse the natural process of food digestion, which is particularly detrimental for individuals with gastroesophageal reflux disease (GERD) or temporary hernias.
What Happens to Digestion If You Lie Down After Eating?
“When you lie down after eating, there is a possibility that the food you just consumed—on its way through the esophagus to the stomach—will backtrack and rise to the throat due to the influence of stomach acids,” says Peyton Berookim, a dual board-certified gastroenterologist at the Southern California Digestive Institute.
In other words, lying down after eating disrupts and reverses the natural process of food digestion. When this occurs, you may experience symptoms such as heartburn and acid reflux.
“This may manifest as a burning sensation in the chest and throat, a sour taste in the mouth, or burping,” Berookim explains, adding that reflux can irritate the airways and lead to coughing, potentially resembling mild asthma symptoms.
Furthermore, a small study published in the Journal of Applied Physiology, Nutrition, and Metabolism reported additional benefits of sitting upright while eating instead of lying down. After researchers observed the effects of consuming protein in both positions, they concluded that eating in an upright position rather than lying down “accelerates gastric emptying and increases the availability of amino acids in the bloodstream after meals by enhancing protein digestion and amino acid absorption.” This means you can optimize your digestive function and nutrient absorption when consuming protein-rich foods while sitting upright rather than lying down.
Digestive experts advise against lying down immediately after eating, as it can adversely affect the digestive process. (Photo: OnlyMyHealth).
Is It Bad to Lie Down After Eating?
Many people tend to lie down after eating, especially after a hearty meal. You might feel comfortable unbuttoning a couple of buttons, reclining, and lying back after a full meal.
However, Dr. Berookim asserts: “There is really no condition or situation in which we recommend lying back after eating. It simply goes against the natural direction of gravity that promotes healthy digestion.”
Additionally, individuals with certain medical conditions should be especially cautious about maintaining an upright position after meals. “Those with gastroesophageal reflux disease (GERD) or conditions like temporary hernias certainly should not lie back after eating, as doing so could exacerbate discomfort,” Berookim states.
Berookim confirms that as a general rule, it is best to sit upright after eating.
Moreover, remember how sleep affects digestion, specifically the different sleeping positions. Ali Rezaie, a gastroenterologist at Cedars-Sinai in Los Angeles, previously shared with Well+Good that: “Many studies have shown that sleeping on the right side increases acid reflux episodes and heartburn compared to sleeping on the left side.” This indicates that certain sleeping positions can affect stomach pressure and impact the ability to digest food.
How Long Should You Wait After Eating Before Lying Down?
Whether you’re at the beach wanting to lie down on a towel after a freshly cooked lunch or at home ready to curl up to watch the latest release on Netflix after a late meal, Berookim recommends waiting a certain amount of time before doing so. In most cases, it’s advisable to wait between 30 minutes to 4 hours.
“Typically, you should wait at least 30 minutes after eating before lying completely flat. However, if you rest in a side position or lean against a few stacked pillows, you don’t need to be overly strict about watching the clock. If you intend to lie on a couch but elevate your head, you can do so right after eating,” Berookim advises.
When it comes to starting sleep after dinner, the ideal timeframe will be a bit longer. “In general, we recommend eating early enough so you can go to bed two hours after dinner“, Berookim suggests.
And if you happen to struggle with gastroesophageal reflux disease, a study published in the American Journal of Gastroenterology showed that outcomes improve when you wait at least three hours after eating before going to bed. Meanwhile, waiting 4 hours after eating before sleeping offers even more significant benefits.
