The temptation to “save room” for Thanksgiving dinner by skipping earlier meals is common, but gut health experts warn that this practice can be counterproductive. Going long hours without eating and then overloading the digestive system with a heavy meal doesn’t optimize digestion – it stresses it.
How Fasting Disrupts Your Body’s Natural Processes
Normally, regular meals trigger a coordinated hormonal response that manages hunger, digestion, and fullness. Fasting for extended periods (10+ hours) throws this system off balance. The body prepares to absorb nutrients aggressively when food finally arrives, increasing stomach contractions and intensifying food cravings. This can lead to overeating, especially of high-fat and high-sugar foods.
As psychologist Kathryn Tomasino of Northwestern University explains, “If you are fasting all day and then you go to have a big meal, you may feel like your eyes are bigger than your stomach.” The brain prioritizes energy-rich foods after deprivation, and an empty stomach encourages faster, less thorough eating—leading to bloating and harder-to-digest chunks of food.
The Immediate and Long-Term Consequences of Overeating
Beyond immediate discomfort, stuffing yourself can cause gastric reflux and disrupt sleep. Skipping meals to restrict calories often backfires because of this overeating behavior. While healthy individuals might tolerate the occasional extreme shift between fasting and feasting, it poses risks for people with diabetes or obesity. Dr. Janice Jin Hwang of UNC School of Medicine notes that such a meal can cause dangerously imbalanced blood sugar levels.
Mindful Eating: A Better Approach
Instead of fasting, focus on how you eat. Studies show that the order of foods on your plate matters. Eating protein and vegetables before carbohydrates helps regulate glucose levels. If you do overindulge, don’t panic. Gentle physical activity (like helping with cleanup) can aid digestion.
“From a health perspective, I don’t think it’s a great choice to skip meals in lieu of having a really big meal later, because you’re not actually ‘saving room’,” Tomasino says. “If you’re eating breakfast, most of that food is going to leave your stomach well before you’re going to have another meal four to five hours later.”
Ultimately, enjoying Thanksgiving mindfully—without extreme deprivation beforehand—is the best way to protect your gut and savor the holiday.
