13 Post-Feast Resets to Get Back on Track After Overindulging

5. Support digestive function naturally

Certain foods and rituals can soothe digestion without making large promises. Ginger and peppermint are two traditional options that many people find calming—ginger can reduce nausea, while peppermint often helps with gas and cramping for those who tolerate it. A warm broth or light vegetable soup can be comforting and easier to digest than heavy, rich foods. Including probiotic-containing foods like yogurt or kefir in moderation may help some people, though responses vary and high-fermented intakes aren’t necessary after every meal. Avoid overloading the stomach with very high-fat or high-sugar items in the immediate hours following a feast. If you have known food intolerances—FODMAP sensitivity, lactose intolerance, or others—steer clear of triggers while you recover. Over-the-counter antacids can be useful for occasional heartburn, but persistent reflux should prompt medical advice. Use gentle, evidence-informed strategies rather than quick-fix remedies that promise immediate cures.

6. Practice self-compassion

The way you talk to yourself after overeating matters for future choices. Shame and harsh self-criticism often perpetuate cycles of restriction and rebound eating. Instead, treat yourself with the same kindness you’d offer a friend who had a rough day. A brief compassion exercise—naming the emotion, offering a neutral reminder that everyone slips up, and choosing one small supportive action—can reset the emotional tone quickly. Journaling for five minutes about what led to the overindulgence can reveal patterns without judgment. If the event was tied to celebration, stress, or fatigue, acknowledging the trigger helps you plan differently next time. Self-compassion doesn’t excuse choices; it opens space for practical learning and healthier behavior. For those who struggle with frequent overeating, professional support can help unpack underlying emotions in a safe way.