What Happens When You Stuff Yourself Like a Thanksgiving Turkey?

Reviewed by: Dr. Steven Knauf, D.C.

By: Genevieve Cunningham

Thanksgiving is a time for family and friends and, of course, delicious turkey day delights. From a perfectly roasted turkey to creamy mashed potatoes and even green beans transformed into a decadent casserole, it’s a day full of classic dishes that warm the soul. But Thanksgiving isn’t just about the food—it’s a celebration of togetherness and gratitude, where the joy of connection is as important as the meal itself.

While some of those Thanksgiving meals begin with wholesome ingredients, they often get a festive twist that’s hard to resist. And who could blame you for indulging? One of the best parts of the day is the abundance that brings everyone together. But what happens when that abundance turns into overindulgence? How does it affect your body, and how can you balance enjoying the meal and supporting your well-being? Let’s explore how you can savor Thanksgiving to the fullest without the discomfort that sometimes follows.

What is overeating, and why do we do it?

Overeating is when we eat more than our body needs. Sounds just like Thanksgiving, doesn’t it? It’s when we feel full, but we keep eating anyway. Large meals aren’t always overeating, but the more you eat, the more likely you are to overeat. Why do we do it? Well, that’s easy. On Thanksgiving, we overeat because it’s expected, it’s delicious, and because we can. We don’t think about it. We just do it, and we thoroughly enjoy it. If you overeat at other times of the year, it’s likely out of habit. Breaking the habit can be difficult, but it’s the only way to get a handle on minimizing risk and maximizing health.

Why do we feel so full after a big meal?

If you’re wondering why you feel stuffed after a big meal, it’s because you are. Consider yourself the turkey in this situation. Putting more food than is necessary into your stomach can stretch it out. On top of the stretched feeling, digestion slows, and the food can stay in the digestive system longer than normal. For most people, this leads to an uncomfortable feeling in the gut. At Thanksgiving, this stuffed feeling is often accompanied by post-meal drowsiness, which is caused by the excess sugar and carbohydrates in your body. But that feeling is doubled because turkey contains tryptophan, an amino acid that gives us that sleepy feeling.

Is overeating causing any harm?

If you’re only overeating during the holiday season, you probably don’t have to worry about damage to your health. You may be uncomfortable, but it’s unlikely to lead to significant weight gain or other health problems. The problem arises when overeating becomes a habit. How often do you go back for seconds? How often do you eat dessert even after you’re full? If you do this often, you run certain risks in your health and life.

Weight gain — Overeating can lead to weight gain, especially when we do it often. We’re simply taking in more calories than we can burn. It’s far easier to break the habit of overeating than to lose weight once it has been gained. Former baseball player Steve Garvey once said, “The best way to get into shape is to stay in shape.” Preach it, Garv: The best way to keep the weight down is not to put it on.

Sluggish digestion — When we consistently overeat, our digestion slows down. It’s hard on our bodies to process and manage more food than it needs. In return, we feel tired and bloated more often than not.

Risk of disease — Overeating can raise the risk of developing chronic conditions such as type 2 diabetes and heart disease. In short, the small satisfaction we get from an extra piece of pie isn’t worth the lifelong disease risk.

Short-term overeating, like we do on holidays, probably doesn’t hurt you in any consequential manner. But if you know that your problem is bigger than a Thanksgiving indulgence, you may need to take steps to get it under control.

How do we manage overeating?

If you’re worried about overeating on Thanksgiving this year, consider refusing seconds or desserts until after a long time has passed. This will give your digestion system a break, making your stomach feel much more comfortable. If you’re worried about overeating regularly, you can use a few simple methods to trick your brain into eating less.

Use a smaller plate — When we put the same amount of food on a small plate, our brain thinks it’s more food than what’s there.

Set a timer — If you’re in the habit of going back for seconds, set a timer to follow—perhaps about 30 minutes or so. Don’t allow yourself to go back until the timer goes off. By that time, the urge will likely have passed.

Drink water — Drink a glass of water before you eat, a glass while you eat, and then follow your meal with a glass of water. You’ll feel stuffed, but eat less; the water will pass through quickly to make you feel comfortable again.

Exercise — Even if you only overeat on occasion, exercise can help. After your big meal, go out for a walk. This will help move your digestion along, making some uncomfortable feelings disappear.

Minimize stress — Did you know that stress could make you overeat? If we work on reducing stress, it may help us manage bad habits like overeating.

See your healthcare professionals — Visit your general practitioner, a registered dietitian, and a chiropractor regularly. This won’t directly help with overeating, but it can help keep your health on track. Your doctor can help your health as a whole, and your dietitian can guide you. Chiropractic care minimizes pain, improves your activity level, and helps you stay motivated toward gaining the best health. Start with these. Healthier habits, including reducing overeating, are more likely to follow.

Most people look forward to the Thanksgiving holiday, the Christmas holiday, and the New Year’s holiday. They look forward to the turkey, the ham, the stuffing, the sweet potatoes, the pies. They look forward to being so full they can barely walk, waddling into the living room, and relaxing in the recliner for the rest of the day. And you should enjoy it. Maybe it’s OK to overindulge a little once in a while. But be careful. Overeating can be harmful if we do it often. Save the stuffing for Thanksgiving Day, and live the rest of the year healthy, happy, and with the top of your pants buttoned.

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