Understanding Tryptophan: What meat makes you feel sleepy after eating it?

October 19, 2025 •

4 min read

According to research, the sluggishness many people experience after a large meal, known as postprandial somnolence, is often not caused by a single food item. However, certain types of meat containing the amino acid tryptophan can contribute to this feeling, making some ask, 'What meat makes you feel sleepy after eating it?'.

Quick Summary

The myth that only turkey causes sleepiness is debunked, as several types of meat and seafood are rich in tryptophan, which promotes sleep. Post-meal drowsiness is more often tied to consuming large meals, especially those high in fat and carbohydrates, which impact digestion and blood sugar.

Key Points

Tryptophan is Not Just in Turkey: While turkey is famous for it, various meats like chicken, beef, and certain fish also contain significant amounts of tryptophan, an amino acid linked to serotonin and melatonin production.
Large Meals Are the Main Culprit: The size and calorie density of a meal, particularly those high in fat and carbohydrates, are more likely to cause post-meal drowsiness than the tryptophan content of a single meat.
Digestion Demands Energy: Heavy meals require a lot of energy to digest, diverting blood flow to the digestive system and away from the brain, which can lead to feelings of sluggishness.
Processed Meats Can Disrupt Sleep: Cured and processed meats like salami and pepperoni contain tyramine and nitrates, which can act as stimulants and negatively affect sleep, especially if eaten late.
Balance and Portion Control are Key: To avoid the "food coma," focus on smaller, balanced meals featuring lean protein and complex carbs, and incorporate light activity after eating.
Individual Factors Matter: Responses to different foods can vary based on individual metabolism, timing of meals relative to the body's circadian rhythm, and underlying health conditions like diabetes.

The Tryptophan Effect: It's More Than Just Turkey

For years, turkey has been unfairly blamed for post-Thanksgiving dinner naps due to its tryptophan content. Tryptophan is an essential amino acid that the body uses to produce serotonin and melatonin, neurotransmitters and hormones that regulate mood and sleep. However, the connection is more complex than a simple causal link. While turkey does contain tryptophan, it's not present in disproportionately higher amounts than in other meats. The "sleepy" effect of a holiday meal is more likely a combination of factors, including the large portion sizes and high carbohydrate load often consumed with the turkey.

Meats High in Tryptophan

Turkey: As the most famous example, turkey contains a good amount of tryptophan, which contributes to the body's serotonin and melatonin production.
Chicken: Similar to turkey, chicken is a significant source of tryptophan. Roasted chicken, for instance, provides a substantial dose of the amino acid.
Pork: Certain cuts of pork, such as pork chops and ground pork, are also high in tryptophan.
Beef: Red meats like steak and roast beef are leading producers of tryptophan.
Fish: Several types of fish are excellent sources of tryptophan, including salmon, tuna, snapper, and cod. Fatty fish, rich in omega-3s, also support healthy sleep patterns.

The Real Culprits: Digestion and Meal Composition

Postprandial somnolence is a common phenomenon with multiple contributing factors beyond a specific meat. The size of the meal and its macronutrient composition play a much more significant role.

High-Fat and High-Calorie Meals: Eating a meal high in fat forces your body to work extra hard to break it down. Fatty foods can decrease the sensitivity to orexin, a brain chemical that regulates the body's sleep clock, leading to drowsiness.
High-Carbohydrate Meals: Meals high in carbohydrates cause a spike in blood sugar, followed by a crash, which can leave you feeling sluggish. Carbohydrates also trigger the release of insulin, which helps clear other competing amino acids from the bloodstream, allowing more tryptophan to cross the blood-brain barrier.
Digestion's Energy Demand: Digestion requires energy. After a large or heavy meal, a significant amount of blood is directed toward the digestive system, potentially reducing blood flow to the brain and contributing to a feeling of tiredness.
Processed and Cured Meats: Processed meats like salami, bacon, and pepperoni contain nitrates and high levels of tyramine, which can act as stimulants and disrupt sleep, especially when consumed before bed.

Comparison of Meats and Sleepiness


Meat Type	Tryptophan Content	Fat Content	Digestion Effort	Potential Impact on Sleepiness
Turkey	Moderate-High	Variable (lean vs. dark meat)	Moderate	Often cited due to tryptophan, but likely amplified by large meal size
Beef (Steak)	High	Variable (marbled cuts higher fat)	High, especially high-fat cuts	Contributes to sleepiness through high fat and tryptophan, and slow digestion
Lean Fish (e.g., Cod)	Moderate-High	Low	Moderate-Low	Good source of tryptophan with less fatty load, potentially less fatiguing
Fatty Fish (e.g., Salmon)	High	High (healthy fats)	Moderate	Contains tryptophan and omega-3s, which support healthy sleep, but still takes effort to digest
Processed Meats (e.g., Salami)	Moderate	High	High	Contains tyramine, which can disrupt sleep, especially if consumed in the evening

Managing Post-Meal Drowsiness

Feeling sleepy after a meal is a common experience, but you can take steps to minimize it, especially if it interferes with your daily activities.

Strategies for Avoiding the "Food Coma"

Eat Smaller, More Frequent Meals: Instead of three large meals, try eating four or five smaller, balanced meals throughout the day to keep energy levels stable and prevent your digestive system from becoming overwhelmed.
Prioritize Lean Proteins: Choose leaner protein sources like skinless chicken breast, fish, and legumes over fatty red meats and processed options. Lean protein provides the building blocks your body needs without the added digestive burden of high fat.
Pair Protein with Complex Carbs: When eating carbs, opt for complex carbohydrates like whole grains, vegetables, and legumes. These are digested more slowly, preventing the blood sugar spikes and crashes that contribute to fatigue.
Stay Hydrated: Dehydration can contribute to feelings of fatigue. Drinking plenty of water throughout the day, including with meals, is crucial for overall energy and aiding digestion.
Incorporate Gentle Movement: A short walk after a meal can aid digestion, stabilize blood sugar levels, and provide a boost of energy to combat sleepiness.
Listen to Your Circadian Rhythm: Acknowledge the natural afternoon dip in energy that is part of your body's circadian rhythm. Planning for a slightly lighter lunch or a short rest can be effective.
Balance Your Plate: Ensure your meals are well-balanced with a combination of fiber, protein, and healthy fats. This promotes satiety and provides sustained energy.

Conclusion

While the association of a single meat, like turkey, with sleepiness is a popular misconception, the reality is that the impact of meat on your energy levels is part of a larger picture involving digestion, meal size, and composition. The tryptophan in various meats, including beef, pork, chicken, and fish, is one piece of the puzzle, but the heavy lifting of digesting a large, high-fat, or high-carb meal is a far more significant contributor to postprandial somnolence. By focusing on balanced, moderate-sized meals with lean protein, complex carbohydrates, and proper hydration, you can effectively manage post-meal drowsiness and maintain consistent energy throughout the day. If you experience persistent or severe fatigue after eating, it's worth consulting a healthcare provider to rule out any underlying medical conditions, such as diabetes. For more comprehensive information on diet and sleep, consider exploring authoritative sources like the resources available from Johns Hopkins Medicine.

Frequently Asked Questions

While turkey contains the sleep-promoting amino acid tryptophan, the idea that it's solely responsible for post-holiday meal sleepiness is a myth. The drowsiness is more likely a result of eating a large, high-calorie meal rich in both carbohydrates and fat.

Many other meats are also good sources of tryptophan, including chicken, pork (pork chops, ground pork), and red meats like steak. Various fish, such as salmon and tuna, are also rich in this amino acid.

The theory that a food coma is caused by blood rushing from your brain to your gut has been largely challenged. While digestion requires energy and blood flow, the brain's blood flow is well-maintained. The sleepiness is more complex, involving hormones and the body's natural circadian rhythms.

Yes, high-fat meats can contribute to drowsiness. Digesting high-fat foods requires more effort from your body, which can leave you feeling tired and sluggish. Additionally, a high-fat diet may decrease sensitivity to orexin, a chemical that promotes alertness.

Carbohydrates, especially refined carbs, can cause a spike and crash in blood sugar that leaves you feeling tired. They also promote insulin release, which helps other amino acids leave the bloodstream, allowing more tryptophan to enter the brain and be converted to serotonin and melatonin.

To prevent post-meal fatigue, focus on eating smaller, more balanced meals with lean proteins. Incorporate complex carbohydrates and plenty of water. A short, gentle walk after eating can also aid digestion and stabilize blood sugar.

While occasional drowsiness after a large meal is normal, persistent or severe fatigue after eating could be a symptom of an underlying health condition. Conditions like diabetes, celiac disease, or SIBO can cause fatigue. If you're concerned, it is advisable to consult a doctor.