What Should You Eat After Too Much Coffee?

November 1, 2025 •

3 min read

According to Healthline, most people can safely tolerate around 400 mg of caffeine per day, but it’s easy to overdo it. When you’ve had too much coffee, the resulting jitters, anxiety, and racing heart can be incredibly unpleasant. However, certain foods can help slow caffeine absorption and ease your symptoms.

Quick Summary

Excess caffeine can cause jitters and a racing heart. To find relief, consume fiber-rich foods, such as whole grains and nuts, to slow absorption. Drinking plenty of water is also crucial to combat dehydration, a common side effect. Avoid sugary snacks that can worsen an energy crash and opt for balanced meals with protein and healthy fats to stabilize blood sugar.

Key Points

Eat Fiber-Rich Foods: Whole grains, nuts, and lentils slow down caffeine absorption into the bloodstream.
Prioritize Protein and Healthy Fats: Foods like eggs, Greek yogurt, and avocado stabilize blood sugar and provide sustained energy.
Hydrate, Hydrate, Hydrate: Drink plenty of water to combat the dehydrating effects of caffeine and help flush it from your system.
Avoid Sugary Snacks: Refined sugars can cause an energy crash, intensifying the negative effects of caffeine jitters.
Opt for Calming Herbal Teas: Chamomile or peppermint tea can provide a soothing alternative to coffee and help calm nerves.
Go for a Walk: Gentle exercise helps burn off excess adrenaline and anxiety caused by caffeine overload.

Combatting Caffeine Overload with the Right Foods

When you've accidentally had too much coffee, the stimulating effects of caffeine can be overwhelming. Instead of simply waiting for the symptoms to pass, strategic eating can help manage the side effects and speed up your recovery. The key is to choose foods that help slow the release of caffeine, rehydrate your body, and provide calming nutrients.

The Role of Fiber, Protein, and Healthy Fats

One of the most effective strategies is to consume foods that are rich in fiber, protein, and healthy fats. These macronutrients slow down the digestive process, which in turn slows the absorption of caffeine into your bloodstream. This prevents a rapid and intense spike in caffeine's effects.

Why Fiber is Your Friend

Whole Grains: Reach for oatmeal, whole-grain toast, or brown rice. The fiber in these foods acts as a buffer, extending the time it takes for caffeine to fully impact your system.
Beans and Lentils: These legumes are packed with fiber and protein, making them an excellent choice for stabilizing your energy levels.
Nuts and Seeds: A handful of almonds, walnuts, or pumpkin seeds offers a powerful combination of fiber and healthy fats, providing sustained energy without the sugar crash.

The Importance of Protein and Fats

Protein-Rich Snacks: A hard-boiled egg or Greek yogurt can help stabilize blood sugar and slow down caffeine absorption.
Healthy Fats: Avocado toast or a banana with peanut butter provides both healthy fats and fiber, which helps to calm the nervous system.

Hydration and Replenishing Electrolytes

Caffeine is a diuretic, meaning it increases urination and can lead to dehydration. Dehydration can intensify symptoms like headaches and a rapid heart rate. Rehydrating is a crucial step in recovery.

Drink Plenty of Water: The simplest and most important step is to drink several glasses of water. This helps dilute the caffeine in your system and flush it out more quickly.
Electrolyte-Rich Foods: If you feel shaky or light-headed, consider replenishing your electrolytes. Foods like bananas (high in potassium) and plain yogurt (good source of probiotics) can help.

Foods to Avoid When Overcaffeinated

Just as important as knowing what to eat is knowing what to avoid. Certain foods and drinks can exacerbate your symptoms and make you feel worse.

Sugary Foods: A sugar rush followed by a crash can make caffeine jitters feel even more intense. Steer clear of soda, candy, and pastries.
Processed Foods: High in unhealthy fats and simple carbs, processed foods can cause blood sugar fluctuations and digestive upset.
More Caffeine: This might seem obvious, but avoid additional sources of caffeine, including energy drinks, tea, and chocolate, until your symptoms have subsided.
Spicy Foods: These can irritate an already sensitive stomach and worsen digestive discomfort.

Comparison Table: Best Foods vs. Foods to Avoid


Feature	Best Foods to Eat	Foods to Avoid
Carbohydrates	Whole grains, complex carbs	Refined sugar, simple carbs
Hydration	Water, water-rich fruits	Alcohol, soda
Fats	Healthy fats (avocado, nuts)	Fried and processed fats
Protein	Lean protein (eggs, yogurt)	Sugary protein bars
Minerals	Potassium-rich foods (bananas)	Excess sodium

Sample Recovery Plan

Here is a simple plan to help you recover after too much coffee:

Immediate Action: Drink a large glass of water immediately to begin rehydrating your body.
First Snack: Within 30 minutes, eat a high-fiber, high-protein snack. A handful of almonds and a banana is a great option.
Light Meal: For your next meal, choose something balanced and easy to digest. A bowl of oatmeal with berries and a scoop of Greek yogurt is an excellent choice for a calming effect.
Stay Hydrated: Continue to sip water throughout the day. Consider herbal tea, like chamomile or peppermint, for a soothing, caffeine-free alternative.
Light Exercise: A brisk walk can help burn off excess adrenaline and clear your head.

Conclusion

Dealing with the side effects of too much coffee can be an uncomfortable experience, but you don't have to simply endure it. By consciously choosing to consume nutrient-dense foods like fiber, healthy fats, and protein, you can effectively slow caffeine absorption and steady your system. Prioritizing hydration with water and avoiding counterproductive sugary and processed foods is equally important. Incorporating these simple dietary strategies can help you manage the jitters, reduce anxiety, and get back to feeling balanced and calm.

References

Baylor Scott & White Health, “Feeling the coffee rush? How to get rid of coffee jitters”, via bswhealth.com
Calm, “How to stop caffeine jitters: 7 tips to help you calm down”, via calm.com
BetterSleep, “Calming Foods for Anxiety”, via bettersleep.com

Frequently Asked Questions

The quickest way to alleviate caffeine jitters is to drink plenty of water to rehydrate your body. Eating a snack high in fiber and protein, like a banana with nuts, will also help slow caffeine absorption.

Yes, drinking plenty of water is one of the most effective strategies. Caffeine is a diuretic, which can lead to dehydration, so rehydrating helps dilute the caffeine and flushes it from your system faster, easing headaches and jitters.

For caffeine-induced anxiety, reach for snacks rich in magnesium, B vitamins, and healthy fats. Examples include almonds, leafy greens, and avocado, which have calming effects on the nervous system.

You should avoid sugary snacks and drinks. While they provide a temporary boost, they can lead to a quick crash that makes your jittery feelings even worse. Stick to complex carbohydrates and protein instead.

Yes, herbal teas like chamomile or peppermint are excellent caffeine-free alternatives that have calming properties. A warm glass of milk can also be soothing and aid in relaxation.

Light physical activity, such as a brisk walk or some gentle stretching, can help your body metabolize caffeine faster. It also helps burn off excess energy and adrenaline, which can calm nervousness.

If your stomach is upset, focus on bland, easy-to-digest foods that won't irritate it further. Alkaline foods like bananas and oatmeal can help neutralize the acidity of coffee and promote better digestive health.