Overwhelming inflammation and oxidative stress from food result when you eat heavy, spicy, oily, red-meaty, simple-carby, hard-to-digest types of food. Don't mix milk and meat. The scientific evidence is simple: they digest at different rates. When mixed, they produce runaway amounts of oxyradicals, those absolutely normal metabolic byproducts that become deadly (cancer and its morbid friends) when your organism becomes overwhelmed from poor diet and/or stress, lack of physical or mental activity, or all of them together, etc.
Other toxic combinations: fish and milk (say no to tuna melts)
Just say no to huge meals. Just don't NEED to eat that much. With age, digestion becomes more taxing and it takes longer to recover from gorging. Yes, huge meals lead often to insane oxidation and inflammatory processes.
One of your primary health goals should be to keep a well-functioning digestive apparatus. This affects a huge number of downstream processes from vitamin/mineral absorption, energy level, sleep quality, salt/water balance, etc. ***This should be the top priority for maintaining your overall health.***
Steps to improve digestion: Avoid drinking water with your meal, especially if it's cold. Drink 30 min before and 30 min after (to allow the stomach to digest food without messing up the pH). Water dilutes the precise acidic balance in the stomach and prevents efficient primary breakdown of food, then also absorption and processing. Result is bloating, burping and/or gas.
Digestion is a precise and complex process that requires optimal conditions for maximal efficiency. One condition is pH. Another is temperature. A third is limited food volume per unit time. -> Don'y drink water or soda during the meal and mess up the pH -> Especially don't drink anything COLD during the meal -> Eat slowly, chew your food well. Don't eat like a pig.
Eat smaller meals and more of them throughout the day. Prevent getting VERY hungry at any point throughout the day. Always have a couple good and healthy snacks (one salty, one sweet) around your desk and at home. -> Sweet: dried fruits and nuts are not bad -> Salty: popped corn is better than potato chips or anything fried or baked. Kale chips are expensive, but good and full of vitamins.
Don't eat too late (less than 4-5 hours before bed). Digestion slows down at night and even more overnight.
Avoid eating too many simple carbs throughout the day. Avoid conventional baked goods for this reason (as much as possible, unless you just have to treat yourself). Simple carbs, when eaten regularly, increase the magnitude of hunger and also lead to greater food consumption overall. This leads to heartburn, discomfort/bloating and other problems that are just better avoided.
If eating spicy food, quench with dairy (unless you've had meat or fish, of course). Notice that in Indian and other tropical or subtropical cuisines, there is often a basic (as in, opposite of acidic) food thrown in that is either dairy or similar (coconut milk). This is not by accident. Spicy food tends to be acidic and needs to be balanced or it will overwhelm your stomach (indigestion, bloating, other fun stuff). Bananas are also basic and quench acid. Drink water 30 min after the meal to calm the acid.
After your heavy meal, assist digestion by eating (as people in Central Asia, Africa, Asia and elsewhere do): Melon or watermelon Papaya Pineapple -> also drinking tea or something else non-offensive and warm helps digestion.
For breakfast, first thing is drink a glass of water to get digestion going. Then, eat yogurt to help restore and maintain your guy flora (bacteria). Without them, your whole digestive tract is completely shot. Just think what happens with digestion after a stomach virus goes through or when you're taking anti-biotics. Eat a banana to calm the acidity of your hungry stomach.