How to Enjoy Thanksgiving Without the Food Coma

Let’s be honest... most of us have a Thanksgiving routine that looks something like this: skip breakfast to “save room,” pile the plate high, and end the day half-asleep on the couch wondering how we got so full so fast.

But what if you could enjoy all your favorite dishes without the post-meal slump, bloating, or food guilt?
This isn’t about restriction, it’s about strategy. A few small shifts in how you prepare, pair, and pace your meal can completely change the way you feel by the end of the day.

Let’s talk about how to enjoy Thanksgiving like a gut-health pro.

1. Start the Day with Balance, Not Deprivation

Skipping breakfast to “save calories” is one of the biggest mistakes you can make. When you arrive at the Thanksgiving table starving, your blood sugar is already low and that sets you up for overeating and sugar crashes later.

Instead, start your morning with a protein- and fiber-rich breakfast. Think eggs and sautéed spinach, or a quick smoothie with protein powder, almond butter, and fiber (like chia or flax).
This helps steady blood sugar and keeps cravings in check all day. Check out the Protein Power Almond Smoothie HERE. 

2. Lead With Protein and Plants

Protein is your secret weapon for staying full and satisfied. Turkey, roasted chicken, or even a small serving of nuts or deviled eggs before the meal helps stabilize blood sugar.

Fill the rest of your plate with veggies first ; like roasted Brussels sprouts, green beans, or a big salad. These fiber-rich foods slow down digestion and help your gut process heavier items like stuffing and mashed potatoes.

3. Don’t Fear Carbs — Just Pair Them Smartly

You don’t have to skip the sweet potatoes or stuffing (please don’t — it’s Thanksgiving!). Just pair your carbs with fat or protein to blunt the glucose spike.
Try this:

• Sweet potatoes + pecans or ghee

• Stuffing + turkey and gravy

• Pie + a dollop of coconut cream

Balanced plates = balanced blood sugar = no crash.

4. Chew, Breathe, and Slow Down

Did you know that digestion starts in your mouth? When you rush through meals, your brain and gut don’t have time to communicate that you’re full and that’s when overeating happens.

Take a deep breath before you start eating. Chew slowly, set your fork down between bites, and actually taste your food. Not only will you feel satisfied sooner, but you’ll also absorb more nutrients and reduce bloating.

5. Move After the Meal

A post-dinner walk isn’t just a family tradition, it’s science. Studies show that walking for just 10 minutes after eating improves blood-sugar control by nearly 30%.

So instead of collapsing on the couch, grab your coat and stroll around the block. Your gut (and your jeans) will thank you later.

Thanksgiving “food comas” aren’t about overeating alone, they’re a blood sugar problem.
When you eat refined carbs and sweets without enough protein or fiber, your glucose spikes, insulin surges, and your energy plummets. Over time, these rollercoaster patterns fuel inflammation and slow metabolism.

The solution isn’t deprivation; it’s pairing, pacing, and practicing mindfulness around food.

If you want a step-by-step plan to reset digestion and calm inflammation after the big feast, my 7-Day Glow Up Reset is the perfect post-Thanksgiving reboot.

You’ll get:

1. A complete 7-day anti-inflammatory meal plan
2. Daily gut and hormone support routines
3. Recipes that heal, not deprive

Start your Glow Up today, just CLICK HERE

Xo,

Dr Sheena Joseph