Heart palpitations after eating? Here’s what could be causing them

You have just finished a meal and notice your heart is beating a little differently. Maybe it’s fluttering, skipping a beat or feeling stronger than usual. If you’ve ever experienced heart palpitations after eating, you’re not alone, and you may be wondering why food can make your heart race.

While the occasional palpitation isn’t usually a reason to panic, it’s important to understand what’s going on, what foods may be contributing to these palpitations and when it’s time to seek care.

Let’s explore the connection between your diet and your heartbeat, and what you can do to help your heart feel steady again.

What are heart palpitations?

Heart palpitations are sensations that feel like your heart is beating too hard, too fast, skipping a beat or fluttering. They can happen at any time, but you may notice them more after eating. For most people, heart palpitations are harmless and go away on their own. But in some cases, they may be a sign of a more serious condition, such as an arrhythmia, or an issue with the heart’s electrical system.

Can food cause heart palpitations?

What you eat can play a big role in how your heart behaves. After a meal, your body directs more blood to the digestive system to help with digestion. This shift in blood flow, combined with certain food ingredients, can affect your heart rate.

Some people are more sensitive to certain ingredients or food habits that can lead to palpitations, such as stimulants like caffeine, alcohol, sugar and even large meals. But once you figure out your triggers, you may be able to reduce or avoid palpitations after eating altogether.

Other possible causes of heart palpitations

While food is a common cause, it’s not the only thing that can make your heart race. Medications, supplements and other health conditions can also lead to heart palpitations, especially when combined with meals or stress.

Some over-the-counter and prescription drugs, including decongestants, asthma inhalers and certain thyroid medications, may speed up your heart rate. Likewise, herbal supplements like ginseng, bitter orange or guarana (often found in energy drinks) can act as stimulants and increase your heart rate, which may cause palpitations.

In some cases, underlying health conditions, such as thyroid disorders, low blood sugar, anemia or anxiety, can cause or worsen palpitations. That’s why it’s important to take note of when they happen and talk to your healthcare provider if they become frequent or bothersome. They can help pinpoint the cause and recommend a plan to keep your heart rhythm steady and strong.

7 common foods that can trigger heart palpitations

Certain foods and drinks are more likely to cause palpitations, especially if you already have a sensitive heart or underlying heart condition. If you notice fluttering or a racing heartbeat after meals, keep an eye out for these common culprits.

1. Caffeine

It’s no surprise that caffeine, a natural stimulant found in coffee, tea, energy drinks and chocolate, can make your heart race. Even small amounts of caffeine can cause palpitations. If you’re feeling jumpy or your heart skips a beat after your morning cup of coffee, caffeine could be to blame.

2. Sugar and refined carbohydrates

Eating a large amount of sugar or refined carbs like white bread or pastries can lead to a sudden spike in blood sugar, followed by a crash. These swings can cause the release of stress hormones like adrenaline, which may lead to palpitations in some people.

3. Alcohol

Alcohol affects everyone differently, but for some people, it can lead to an irregular heartbeat, especially when consumed in large quantities. Drinking an excessive amount of alcohol has been linked to a phenomenon known as “holiday heart syndrome” which is when people experience palpitations, often around holidays or social events.

4. High-sodium foods

Eating too much salt can strain your heart and increase your risk of hypertension. Salty processed foods like canned soups, deli meats and frozen meals may not seem like obvious instigators, but they can lead to fluid retention and a greater probability of experiencing heart palpitations.

5. MSG (monosodium glutamate)

MSG, a flavor enhancer used in some processed foods and takeout dishes, has been reported to cause symptoms like heart palpitations, headaches and sweating. While research on MSG is mixed, if you notice symptoms after eating certain meals, it may be worth paying attention to.

6. Spicy foods

Spicy foods such as chili peppers, spicy mustard or wasabi, often contain a natural compound called capsaicin, which is what gives them their heat. This ingredient can stimulate the nervous system, leading to the release of adrenaline, which may lead to a temporary increase in heart rate.

7. Large or heavy meals

Even if your meal is considered healthy, eating too much at once can cause your heart to work harder. Big meals can lead to bloating, increased blood flow to the gut and a feeling of pressure on the chest, all of which may lead to palpitations.

Why do I get heart palpitations when I diet?

Starting a new diet, especially one that cuts calories or eliminates entire food groups, can sometimes lead to heart palpitations. One reason is low blood sugar. If you're skipping meals or not eating enough, your blood sugar may drop, prompting your body to release stress hormones that can affect your heart rate.

Dehydration is another common issue, particularly with low-carb diets that cause rapid water loss. When your body loses too many fluids and electrolytes, it can disrupt the heart’s electrical signals. On top of that, making sudden or drastic changes to your eating habits can put stress on your body, which may temporarily raise your heart rate.

If you’re starting a new diet and experiencing heart palpitations, talk to your doctor or a registered dietitian. You may need to adjust your plan to make sure you’re getting the right balance of nutrients.

Heart-friendly foods that may help reduce palpitations

Just as some foods may cause palpitations, others can help promote heart health and a steady rhythm. Consider adding these to your diet:

• Magnesium-rich foods: Magnesium plays an important role in heart rhythm. Leafy greens, nuts, seeds and whole grains are good sources.
• Omega-3 fatty acids: Found in fatty fish like salmon, walnuts and flaxseed, omega-3s help reduce inflammation and support heart function.
• Potassium-rich foods: Potassium helps balance sodium and supports heart health. Try bananas, sweet potatoes and avocados.
• Hydrating foods and fluids: Staying hydrated is key for a healthy heart. Water, herbal teas and water-rich fruits like cucumbers and melons can help prevent palpitations related to dehydration.

Tips to stop heart palpitations after eating

If your heart starts to race or flutter after a meal, it can feel distracting or even a little worrisome. Fortunately, there are several ways to calm things down and help your heartbeat return to its usual rhythm. What works best can depend on the cause, but making small changes to your habits before, during and after meals can make a big difference.

First and foremost, try to stay calm. Palpitations often feel more intense when you're anxious or hyper-aware of them, so focusing on slow, deep breathing can help your nervous system relax.

Other tips to try include:

• Drink water: Dehydration can cause palpitations. A glass of water may help regulate your heartbeat.
• Avoid lying down right away: Give your body time to digest your meal before reclining, which can reduce the pressure on your chest.
• Track your triggers: Keep a journal to identify patterns and potential agitators. This can help you and your doctor figure out what’s causing the palpitations.

When should I worry about heart palpitations?

Most of the time, heart palpitations after eating are not a sign of a serious problem. But there are times when you should seek medical attention.

You should contact your doctor if your palpitations last more than a few minutes, or if they come with other symptoms like chest pain, tightness, dizziness, fainting or shortness of breath. It’s especially important to get checked out if you have a history of heart conditions or high blood pressure. These could be signs of something more serious.

Learn more about your heart health risk. Take our heart health quiz.

Take charge of your heart health

Heart palpitations after eating can be surprising, but they’re often started by specific foods or habits. While most are harmless, they can sometimes signal an underlying condition that should be discussed with your doctor.

The next time your heart skips a beat after a meal, take note of what you ate, how much and how you felt. Understanding your body’s response is the first step towards feeling better and protecting your heart.

Need help managing heart palpitations or looking to improve your heart health? Connect with a cardiologist today.