Eating smaller portions and choosing minimally processed foods and whole foods may help reduce fatigue.
Your body runs off what you feed it. The best way to get the most energy from your food is to make sure you’re giving yourself the best food possible.
Some eating behaviors may also contribute to fatigue.
For instance, you might feel sluggish after eating a big meal. This is because your body is using its energy to digest the big meal instead of powering the rest of your body.
Consider eating several smaller meals throughout the day and going for a short walk after eating to help aid digestion and prevent sluggishness.
Here are 11 foods to help you beat fatigue.
1. Unprocessed foods
Choosing unprocessed foods may help you feel more energized for longer periods.
Highly processed foods contain ingredients like preservatives, additives, sodium, trans fat, and added sugars. Over time, these give your body fewer nutrients like vitamins and minerals needed to run efficiently.
Ingredients in ultra-processed foods may also cause more inflammation, which may eventually lead to medical conditions that could slow the body and cause fatigue.
Consider swapping out packaged or canned foods, candy, boxed meals, and pre-cooked meats for unprocessed whole foods, such as:
- fruits and vegetables
- lean proteins
- low fat dairy products
- legumes and beans
- nuts and seeds
- whole grains
2. Fruits and vegetables
Fruits and vegetables are packed with essential vitamins, minerals, and nutrients that help fight fatigue and improve physical function. These nutrients also help your body run at peak performance, which helps fight fatigue.
Healthcare organizations like the Centers for Disease Control and Prevention (CDC) and the United Kingdom’s National Health Service (NHS) recommend eating at least 5 portions, or 400 grams, of fruits and vegetables daily.
Consider eating fruits and vegetables in any form, such as in-season or frozen.
Despite some claims that frozen fruits and vegetables aren’t as nutritious as fresh, research suggests that they’re convenient, affordable, and highly nutritious.
3. Non-caffeinated beverages
Caffeine is OK in moderation.
In fact, some research suggests caffeine may provide a short-term boost, and its antioxidant and anti-inflammatory properties may help fight chronic conditions.
However, drinking too much caffeine may lead to severe fatigue, headaches, and trouble sleeping.
The American Heart Association recommends keeping your caffeine intake to below 100 milligrams (mg) daily, which is the equivalent of two 8-ounce cups of coffee.
Drinking water, black decaffeinated coffee, and unsweetened tea may be the best options for preventing fatigue.
4. Lean proteins
Lean proteins form an important part of a balanced diet and may help fight fatigue by:
- maintaining muscle mass
- preventing malnutrition
- reducing systemic inflammation
- slowing digestion
- keeping you fuller for longer
- preventing glucose spikes and crashes
The Dietary Guidelines for Americans recommends adult males consume at least 56 g of protein daily and adult females 46 g.
Some lean proteins to consider adding to your diet may include:
- animal proteins, such as chicken, eggs, turkey, and fatty fish
- plant-based proteins, such as legumes, tofu, and soy products
Discover 16 high protein foods to add to your diet.
5. Whole grains and complex carbs
Carbohydrates are an important macronutrient. They’re the primary source of energy for your body.
However, it’s important to choose whole grain foods and complex carbs, as these are full of beneficial fiber and are digested slowly by the body, providing long-lasting energy.
Refined carbs, on the other hand, are quickly digested and may lead to a quick energy crash.
Consider choosing complex carbs like fruits, vegetables, and whole grains instead of white breads, pastas, cakes, and sugar-sweetened beverages.
6. Nuts
Nuts are a great food source to help fight hunger, manage body weight, and prevent fatigue. Consider adding the following nuts to your diet:
Consider choosing raw, unsalted versions for the perfect mid-afternoon snack.
- fruits and vegetables
- lean proteins
- low fat dairy products
- legumes and beans
- nuts and seeds
- whole grains
7. Water
Drinking water is essential for optimal functioning of the body.
Although water doesn’t provide energy in the form of calories, it helps facilitate the energetic processes in the body, which is an energy boost in itself.
The Academy of Nutrition and Dietetics recommends adult males consume 15.5 cups (3.7 L) of water daily, and adult females 11.5 cups (2.7 L).
Consider sipping on water throughout the day or swapping out sodas, coffee, and other drinks for a glass of water.
8. Vitamins and supplements
Vitamin deficiencies are a common cause of fatigue.
Consider speaking with a healthcare professional if you think you may have a vitamin deficiency. They could provide a proper diagnosis and recommend appropriate supplements and daily vitamins, if necessary.
9. Bananas
A 2012 study compared bananas to carbohydrate sports drinks in cyclists who needed sustained energy for their long rides. The researchers found that the banana offered just as much fuel to the riders as the drink.
Bananas are packed with potassium, fiber, vitamins, and carbohydrates that provide a big boost of natural energy.
Plus, bananas are often less than a dollar per fruit, and that’s a price you can’t beat for so much extra energy.
10. Oats
Oats pack a punch of fiber and even a little protein, which may provide long-lasting energy and prevent fatigue. Plus, it’s good for people who experience blood sugar spikes and drops with other processed breakfast cereals.
Choose plain, steel-cut, or old-fashioned oats, as they’re not filled with extra sugar.
You can then control what you add to them, such as milk, a little honey, and some mixed berries.
11. Seeds
Like nuts, seeds may provide a convenient source of prolonged energy thanks to their carbs, healthy fats, and fiber.
For instance, a 2022 study found that athletes who consumed a sports gel with chia seeds experienced an improved ability to take in and use oxygen during physical activity, potentially improving their overall performance.
A 2020 study also found that flaxseed helped reduce mental fatigue in children and adolescents with obesity compared to puffed wheat.
To boost your energy levels, consider adding chia, pumpkin, sunflower, and flax seeds to smoothies, salads, and yogurts.
What gets rid of fatigue fast?
According to the NHS in the UK, the following are ways to fight tiredness and fatigue:
- eating regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often
- exercising regularly
- losing weight (if your body is carrying excess weight)
- sleeping well, which includes going to bed and getting up in the morning at the same time every day
- avoiding caffeine in the evening if you are having trouble sleeping
- reducing stress
What foods are good for fatigue?
According to a 2018 study, the following nutrients and food sources may benefit individuals with chronic fatigue syndrome (CFS):
- Vitamin B12: clams, mussels, crabs, dairy products, eggs
- Folic acid: dark leafy greens, legumes, citrus fruits
- Vitamin C: strawberries, kiwi, bell peppers, oranges, broccoli, tomatoes
- Magnesium: nuts and seeds, legumes, whole grains
- Zinc: oysters, red meat, poultry, shellfish, legumes
The bottom line
Being mindful of what’s on your plate could help you fight fatigue and have long lasting energy. Regular exercise and proper sleep can also help you maintain high energy levels.
Source: Healthline; https://www.healthline.com/health/food-nutrition/foods-that-beat-fatigue#water
