FoodNutrition

What Happens to Your Digestive System When You Lie Down After Eating?

Discover what lying down after eating can do to your digestion, according to a board-certified gastroenterologist.

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Photo: Stocksy/Treasures & Travels
Updated Oct 10, 2023

Written by 

Michele Ross

Over the past few months, I’ve started noticing something strange at the end of each day. After eating dinner or enjoying a late-night snack and curling up on the couch to watch my K-dramas, belches come and go like waves. They’re not painful or sour, but they’re still frequent enough to make me wonder what the deal is. This situation eventually got me wondering whether my eating habits, night owl tendencies, or sparkling water intake could be the culprit… until I realized that since getting a new (exceedingly cozy) sofa, I’ve started to revel in my post-nosh TV marathons in a completely horizontal position.

Experts in This Article

Peyton Berookim

board-certified gastroenterologist at the Gastroenterology Institute of Southern California

On a mission to uncover what really happens to your digestion when you lie down after eating (or eat lying down) and how to best avoid the symptoms that can arise from doing so, I reached out to Peyton Berookim, MD, MA, FACG, AGAF, a double board-certified gastroenterologist at the Gastroenterology Institute of Southern California. To sum things up, lying down after eating (as tempting as it may be to do so), isn’t exactly going to help ease digestion—here’s why.

What happens if you lie down after eating to your digestion?

If you can relate and also love going straight to sprawling out after dinner (or any meal—I see you, fam), Dr. Berookim says that while it’s nothing to lose sleep over, there are a few things you should know about how your digestive function may be affected. “When you lie down after eating, there is a possibility that the food you just ingested—which has made its way through your esophagus and to the entrance of your stomach—will make its way backwards, now with some of the acids of the stomach, and up into your throat,” Dr. Berookim says. In other words, your digestive system makes like Missy Elliott circa 2002, flipping and reversing the natural flow of breaking down your food. When this happens, you may experience symptoms of heartburn and acid reflux.

“This could present as a burning sensation in your chest and throat, a sour taste in your mouth, or belching,” Dr. Berookim continues. He adds that reflux has the potential to irritate your airway and result in a cough, which may even mimic some slight asthma symptoms.

Moreover, a small study published in the journal Applied Physiology, Nutrition, and Metabolism reported additional benefits of sitting upright while eating as opposed to reclining1. After the researchers studied the effects of protein ingestion in both positions, they concluded that feeding in an upright body position as opposed to a lying position “accelerates gastric emptying and increases the postprandial rise in plasma amino acid availability by increasing protein digestion and amino acid absorption rates.” In simple terms, this means that you can promote optimal digestive function and nutrient absorption if you eat protein-rich foods while seated upright versus reclining. (Not to mention reduce your risk of experiencing the heartburn and reflux symptoms cited above if you remain upright following said meal.)

Is it okay to lie down in bed after eating?

Many people tend to lie down after eating, especially following a big, hearty meal (*cue my cravings for Thanksgiving food*). But as comfortable as it may initially feel to undo a button or two, put your feet back, and rest on your back, is this ever preferable for digestion?

To cut to the chase, the gut health expert says you may want to hold off on hitting the hay immediately after noshing on your dinner, and some even recommend walking after eating a big meal. Why? Well, it’s simple: It physically doesn’t help with digestion, quite literally. “There aren’t really any types of conditions or scenarios in which we recommend reclining after eating,” Dr. Berookim says. “It just goes against the natural direction of gravity that promotes healthy digestion.” In addition, he mentions that people with certain medical conditions should take particular care to remain upright following their meals. “People who have underlying gastroesophageal reflux disease (GERD) or conditions such as hiatal hernia should definitely not lay supine after eating,” Dr. Berookim says, as doing so is likely to exacerbate discomfort.

TL; DR: Dr. Berookim confirms that, as a general rule, it’s always best to sit upright after eating. (The exception, as he previously told us, applies to people who experience heartburn and reflux may actually benefit from standing while eating since it can help minimize the stomach pressure that produces undesirable symptoms.)

Also keep in mind of how sleep affects digestion, but more specifically different sleeping positions. “Multiple studies have shown that sleeping on the right lateral position increases acid reflux episodes and heartburn as compared to the left lateral position,” Ali Rezaie, MD, a gastroenterologist at Cedars-Sinai in Los Angeles, previously shared with Well+Good. In short: Certain sleeping positions can affect the compression of the stomach, and, in turn, how easily food is digested. “This is thought to be due to positioning of the stomach, which lays above the distal part of the esophagus when sleeping on the right side,” Dr. Rezaie says. Additionally, head placement can also play a role in digestion. (Elevating the head has been associated with less reflux or heartburn.)

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How long you should ideally wait to lie down after eating

Whether you’re at the beach and want to lay back on your towel after a fresh lunch, or at home and ready to curl up to binge watch the newest release on Netflix following a late meal, Dr. Berookim recommends certain time frames to wait before doing so, spanning from 30 minutes to four hours, in most cases.

“It is usually recommended to wait at least 30 minutes after eating before reclining fully,” he says. However, if you rest in an angled, semi-upright position and/or have some pillows to stack up, you don’t have to watch the clock as diligently. “If you’re just going to lay on the couch but with a higher elevation of your head, then it’s usually okay to do so shortly after eating,” he clarifies.

Yet when it comes to catching your ZZZ’s after dinner, the ideal time frame is a bit longer. “In general, we recommend eating early enough so that you leave two hours after dinner to go to bed,” Dr. Berookim continues. And if you do happen to struggle with GERD, one study published in the American Journal of Gastroenterology found better outcomes by waiting at least three hours2—and even more significant benefits by holding out for four hours.

The bottom line? Lying down directly after a meal has the potential to trigger digestive distress—particularly for those who already struggle with conditions such as heartburn and reflux. However, you don’t necessarily have to stay *completely* upright, be stiff as a board, or rule out post-meal relaxing completely. While Dr. Berookim reiterates that it isn’t ideal to be supine straight after eating, “if you want to recline, aim to do so at a 45-degree elevation,” he advises. Also, if the symptoms outlined above manifest even if you do switch up your post-meal relaxation routine, Dr. Berookim says that cutting back on carbonated beverages may also help achieve a happy and healthy gut. Of course, it’s always best to consult with a medical professional should any additional concerns arise.

Struggling with digestion? This herbal tincture can help soothe the gut:

  1. Holwerda, Andrew M et al. “Food ingestion in an upright sitting position increases postprandial amino acid availability when compared with food ingestion in a lying down position.” Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 42,7 (2017): 738-743. doi:10.1139/apnm-2016-0522

    ↩︎

  2. Fujiwara, Yasuhiro et al. “Association between dinner-to-bed time and gastro-esophageal reflux disease.” The American journal of gastroenterology vol. 100,12 (2005): 2633-6. doi:10.1111/j.1572-0241.2005.00354.x

    ↩︎

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FoodNutrition

Hold Up: Is Your Nutrition App Working Against You?

Here are 6 warning signs experts say to watch out for when using nutrition and fitness apps.

High angle shot of fitness young Asian sports woman relaxing after working out, lying on yoga mat and using her smartphone against sunlight in the morning, reusable water bottle and headphones by her side.
Photo: Getty
Published Mar 7, 2025

Written by 

Korin Miller

Fitness and nutrition tracking apps provide an easy way to keep tabs on your health data. But new research suggests that you could accidentally work against your health goals when you use these platforms. 

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The scientific review, which was published in the journal Body Image, analyzed data from 38 studies on fitness and diet apps, along with symptoms people had while using them. The researchers ultimately found that people who used health and fitness apps regularly were more likely to struggle with disordered eating, body image concerns, and compulsive exercise. 

While it’s hard to say whether the concerning habits or apps came first, mental health professionals aren’t shocked by the findings. That doesn’t necessarily mean that you’ll fall into damaging health habits if you use one of these apps, but this is an important association to at least be aware of, according to Hillary Ammon, PsyD, a clinical psychologist at the Center for Anxiety & Women's Emotional Wellness. 

Below, mental health providers break down why fitness apps can work against your health, plus warning signs that your use is venturing into unhealthy territory.

How are tracking apps working against your health goals?

There are a few things that could be happening here. “We don't necessarily know that diet and fitness apps ‘cause’ symptoms of disordered eating, body image concerns, and compulsive exercise,” says Isabella Anderberg, lead study author and researcher at Flinders University. Meaning, it’s entirely possible that people who already have concerns around eating and body image are drawn to the apps as a way to manage this, Anderberg says. 

But some apps can also create an environment that can be stressful, says Rebecca Boswell, PhD, a clinical associate professor of psychiatry and director of psychiatric services at Penn Medicine. “Diet and fitness apps set rules about how people should and should not eat and exercise,” she points out. “They are designed to provide praise for eating less and punishment for eating more.” Boswell also notes that these apps are also designed to encourage activity to compensate for eating.

Certain apps also offer guidelines that can be customized without flagging goals that aren’t medically or nutritionally sound, Boswell says. “Apps often default to very low-calorie recommendations, e.g. 1,200 calories, the recommended intake for a toddler, and do not raise flags when people lower their ‘budgets,’” she says. “They rarely focus on the quality, balance, and nutritional density of foods.”

These apps tend to center around numbers and setting goals, which can be “unhelpful” for some people, Ammon says. Some even contain images that push thinness as an ideal body type, which excludes the rest of the population, she adds. 

Who does this impact? 

Again, plenty of people use fitness and wellness apps with no issue, and the link between problematic health behaviors and this tech is still being explored. But certain people may be more susceptible to developing unhealthy behaviors while using fitness apps than others. 

People with a previous history of disordered eating or body image concerns should probably steer clear of these apps, Ammon says. “This is because these apps can bring greater focus to their eating habits, caloric intake, and weight,” she explains. “Individuals with disordered habits tend to track caloric intake or caloric deficits, as a means of controlling weight [and] these apps can enhance those tracking habits with real time metrics and reminders.”

People who have struggled with overtraining in the past may also be at risk of using these apps in an unhealthy way, says Eric Storch, PhD, professor and vice chair of psychology at Baylor College of Medicine. 

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But even if you don’t have a history of disordered behavior around food or exercise, Ammon says it’s still a good idea to keep an eye on how you react to fitness and health apps—especially if you tend to be very goal-oriented or have a type A personality. Boswell agrees. “People who are prone to perfectionism may have a harder time flexibly using these apps, especially because of their greater sensitivity to reward and punishment,” she says. “It’s very hard for some people to get feedback that they’re not getting an A+ in health behaviors, even when the healthier behaviors might be striking a balance and setting more moderate goals.”

What are the signs your app isn’t helping?

There are a few clues that your app isn’t being a positive force in your life.

  1. 1.
    Being rigid around your app is a big red flag. “When you start to seem like you ‘have to’ work out daily or ‘have to’ track every single calorie ingested or burned, it may be teetering with an unhelpful focus on these habits,” Ammon says. 
  2. 2.
    Feeling frazzled about not meeting certain goals can also be a warning sign that something is off, she says. “If you notice yourself getting anxious or distressed because you didn’t hit your move goal for a day, it may be worth exploring why you need to hit that goal daily,” Ammon says. 
  3. 3.
    Guilt is also an emotion to be wary of, Anderberg says. Meaning, while it’s OK to feel a little disappointed that you didn’t make a goal on any given day, you shouldn’t feel guilty about it.
  4. 4.
    This is more indirect, but is still important: Boswell recommends keeping tabs on your internal monologue when using these apps. “If you can’t stop thinking about food or activity, it’s time to take a break and listen to your body instead of an app,” she says. 
  5. 5.
    Negative lifestyle impact is also a big warning sign that this isn’t a good fit for you, according to Ammon. She cites examples like staying up late to burn 500 calories before the end of the day because you feel pressure to, or cancelling plans with friends because you feel like you need to fit in a workout that day as being problematic. 

How to use an app in a productive, healthy way

Ammon points out that there are risks and rewards to practically every decision you make in life, including using health and fitness apps. “Rewards can be an improved lifestyle and improved physical health,” she says. “For many, these apps can act as an accountability system with virtual rewards.” Focusing on the positive—as in, you’re doing the best you can to support your health and wellness—is a productive way to view these apps, she says. 

Storch also recommends trying to be flexible in how you use these apps, looking at them as more of a guide than what you have to do on any given day. “Approach these apps as a tool to achieve goals, but ones that should be used flexibly versus rigidly, and without angst motivating their use,” he says. 

Of course, if you start using an app and you find that you don’t have a good relationship with it, it’s OK to stop. “It’s important to approach them with some level of caution,” Boswell says. “However, not everyone will have a negative experience with diet and fitness apps, and some might find them to be a helpful tool.”

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