Written by Dr. Valentina Quintana MD on
February 25, 2022
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

Do you ever feel foggy after eating? You’re not alone. In fact, brain fog after eating is quite common. But what causes it, and more importantly, how can you get rid of it?

In this blog post, we’ll discuss the causes of brain fog immediately after eating as well as some remedies that might help.

We’ll also provide information on how to prevent brain fog from occurring in the first place. So if you’re looking for answers, you’ve come to the right place!

Let’s get started.

What exactly is brain fog?  

Brain fog is a term used to describe feelings of confusion, forgetfulness, and mental fatigue, which is why it is often linked to chronic fatigue syndrome. 

It can be extremely frustrating when you’re in the middle of doing something, and all of a sudden, you can’t remember what you were supposed to be doing.

This kind of cognitive dysfunction can also make it difficult for you to concentrate or pay attention. You might find yourself reading the same paragraph over and over without comprehending it.

Or you might be having a conversation with someone and suddenly realize that you have no idea what they just said, or you suddenly forget what you’re saying mid-conversation.

If brain fog is interfering with your daily life, it’s time to do something about it. The good news is that there are some steps you can take to improve your brain function and ultimately clear the fog.

But first, let’s take a look at some of the possible causes, especially when it comes to having brain fog immediately after eating.

What causes brain fog after eating? 

There are a number of different factors that can contribute to brain fog after you eat. Here are some of the most common ones:

  • Irregular mealtimes
  • Food allergies and sensitivities
  • Blood sugar levels
  • Wheat and gluten
  • Food additives
  • Too many carbs and too little fat

Let’s take a closer look at each one of these common causes of brain fog. 

Irregular mealtimes

If you’re not eating on a regular schedule, your blood sugar levels can drop, and that can lead to brain fog.

It’s important to eat breakfast within an hour of waking up and then have small meals or snacks every few hours throughout the day.

This will help keep your blood sugar levels stable and your brain functioning at its best, keeping brain fog at bay and improving your mental clarity.

Food  sensitivities and allergies

If you have food sensitivities, that can definitely cause you to experience brain fog.

The most common food allergens are dairy, wheat, soy, eggs, and nuts. But there are many other foods that can also trigger an allergic response.

If you suspect you have a food allergy or sensitivity, the best thing to do is see a doctor and get tested. Once you know what you’re allergic or sensitive to, you can avoid those foods and feel much better physically and mentally!

Blood sugar levels

As we mentioned before, blood sugar levels can play a role in brain fog. If your blood sugar drops too low, it can lead to fatigue, lightheadedness, and cognitive dysfunction.

To prevent low blood sugar and insulin resistance from happening, make sure to eat on a regular schedule and include some protein and healthy fats in every meal. This will help keep your blood sugar levels stable and keep brain fog at bay.

Wheat and gluten

For some people, wheat and gluten can cause brain fog. This is because they contain a protein called gliadin that can be difficult for the body to digest.

If you think wheat and gluten might be causing your brain fog, try eliminating them from your diet for a while and see if that makes a difference. Many people find that they feel much better when they remove these foods from their diet.

Food additives

Many processed foods contain artificial food additives that can also trigger brain fog. These chemicals can interfere with cognitive function and disrupt your brain’s normal functioning.

To avoid these additives, try to eat as many whole and unprocessed foods as possible. And when you do eat processed foods, make sure to read the ingredient label and avoid anything that contains artificial colors, flavors, or sweeteners.

Too many carbs and too little fat

If you’re eating too many carbs and not enough fat, that can also lead to brain fog. Carbs are broken down into sugar in the body, and they can cause your blood sugar levels to spike. This can lead to a condition called insulin resistance, which is associated with brain fog.

To avoid this, make sure to include some protein and healthy fats in every meal. This will help keep your blood sugar levels stable and your brain functioning at its best.

So, those are some of the most common causes of brain fog after eating. Now let’s take a look at some steps you can take to improve your cognitive function and ultimately clear the fog.

How to prevent having brain fog immediately after eating?

There are a number of things you can do to prevent brain fog after eating and improve your mental clarity overall. Here are some of the most well-known to be effective:

Doing an elimination diet

The first step to preventing brain fog is to identify any potential food sensitivities or allergies you may have. The best way to do this is with an elimination diet.

To do an elimination diet, you remove all potential allergens from your diet for a period of time and then slowly reintroduce them one at a time. This will help you identify which foods are causing problems for you, especially brain fog. 

Once you know what foods to avoid, you can make sure to include them in your diet and feel much better!

Keeping a food journal

Another helpful step to prevent brain fog is to keep a food journal. This will help you track how you’re feeling after eating different meals, and it can help you identify any patterns.

If you notice that you experience brain fog after eating carbs, for example, you can start to limit your intake of too many carbohydrates. Or, if dairy makes you feel lousy, then you can avoid it altogether.

Meal planning

Meal planning can also be helpful in preventing brain fog. When you have a plan for what you’re going to eat, you’re less likely to make unhealthy choices or grab something on the go that’s not good for you.

By planning your meals ahead of time, you’ll know exactly what to cook, and it will be easier to make healthy decisions and avoid food sensitivities that trigger brain fog.

Sicking to regular meal times

Eating on a regular schedule is another important step in preventing brain fog. When you eat regular meals, it helps to keep your blood sugar levels stable. This is important because when your blood sugar levels drop too low, it can lead to brain fog.

So, make sure to eat every few hours and include some protein and healthy fats in each meal. This will help keep your energy levels up and your brain functioning at its best.

Getting a functional nutrition training 

If you want to learn more about brain fog and how to prevent it, then consider getting functional nutrition training. This type of training will teach you about the role that food plays in brain function and overall health.

With this knowledge, you’ll be able to make better choices about what to eat and how to avoid not only brain fog but also other health problems like chronic fatigue syndrome. 

Functional nutrition training can be found at many different schools and online programs. And it’s a great way to learn more about how to optimize your health.

Managing your macro balance

Another essential factor in preventing brain fog is managing your macro balance. This means ensuring you’re getting the proper ratio of refined carbohydrates, proteins, and fats.

If you’re eating too many carbs and not enough fat, for example, then this can lead to brain fog. So, it’s important to make sure you’re managing your macronutrients correctly.

You can do this by tracking your food intake using an app on your phone, or you can work with a nutritionist to create a custom meal plan that’s right for you.

Taking supplements

If you’re struggling with brain fog after eating, then consider taking some supplements. There are a number of different supplements that can help with brain function, including omega-3 fatty acids, probiotics, and B vitamins.

Talk to your doctor or a nutritionist to see if any of these supplements might be right for you.

Get moving 

Exercise is also essential for brain health. When you get moving, it helps to increase blood flow and oxygen to the brain. This can help to improve cognitive function and reduce brain fog.

So, make sure to get some exercise every day, even if it’s just a brisk walk around the block.

Drink that water

It’s also important to stay hydrated by drinking plenty of water. When you’re dehydrated, it can lead to brain fog. So, make sure to drink at least eight glasses of water a day or after every meal.  

So there you have it! Some tips to help prevent brain fog after eating. By following these simple steps, you can make sure to feel your best and stay focused throughout the day.

The Bottom Line

There are a number of different factors that cause brain fog after you eat, but there are also several steps you can take to prevent brain fog after eating. By following these tips, you can make sure you’re getting the nutrients you need in keeping your brain healthy.

So, don’t let brain fog stop you from living your best life. Just make some small changes to your diet and lifestyle, and you’ll be feeling great in no time!

If you want to learn more about brain fog and how to get rid of it efficiently, here are some more educational articles that can help. Also, consider joining this online community of brain health advocates.

Join The Mental Health Community You've Been Dreaming Of


This discord family is a safe place where we can all (anonymously if we choose) talk about and seek help for what is going on in our heads.

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