Foods That Help Fight Fatigue

Why we might feel fatigued – photo by canva

Why we might feel fatigued

We all have moments of fatigue, a hard time concentrating, mental health issues, and times we have a slow recovery after being ill, going through major surgery, or another condition that puts us down for a while.  

Some foods and drinks might increase feelings of fatigue such as ones high in sugar that can give you a temporary boost in energy, and can often lead to a drop in energy immediately afterward.

Processed foods such as white bread and baked goods can worsen fatigue.

Other examples of foods that could increase fatigue throughout the day include:

  • sugary foods, including syrup and honey
  • heavily processed foods, such as potato chips
  • high caffeine drinks
  • rapid changes in blood sugar levels are another possible cause of fatigue

Poor nutrition can be one of the biggest culprits in why you feel fatigued.  Food is fuel for our body, so be sure to start off each day with a good healthy breakfast and continue to eat a good lunch and dinner.  Don’t skip meals as that can bring on fatigue and make it hard to concentrate. 

I am going to tell you about the healthy foods that can help you beat or fight these when you experience them and boost your energy levels and help you heal.

Foods for beating fatigue

Research has shown that foods that are fresh rather than highly processed, and rich in nutrients can help boost energy levels.  Examples are:


Whole eggs contain protein, calcium, and vitamin A.  They are also a great source of fats and fat has been found to provide energy and help the body absorb vitamins.

Add eggs and oats to your diet – photo by Canva


Oats are high in fiber and complex carbohydrates and which make it more difficult for the body to break down. This makes them a longer-lasting source of energy.


Whole almonds are rich in nutrients such as fats, fiber, and protein and contain vitamin E and magnesium. Both protein and fat can help increase energy levels by giving you a feeling of fullness. Almonds are my favorite nuts and I eat a handful a day for protein and to increase my energy levels.

Add bananas and almonds to your diet – photo by Canva


Bananas are a great source of potassium, fiber, and carbohydrates that supply you with a great source of long-lasting energy, and are great before and during long periods of exercise.


Watermelons are a great source of hydration as they have been proven to be 92% water and contain vitamin C, vitamin A, and other nutrients.  Proper hydration can increase mental alertness and improves well-being.

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Add watermelon to your diet – photo by Canva

Chia Seeds

Chia seeds are rich in nutrients and contain protein, fiber, and fat. Fiber is useful for preventing blood sugar spikes around meal times.  They’re a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorus, and magnesium.

They are also flavorless, making them easy to add to many foods and recipes. I am listing a few of the healthy ways to incorporate them into your diet:

  • Chia smoothies – you can use chia in a smoothie by soaking them to make a gel before adding it to the fruit or vegetables of your choice.
  • Chia cereal – soak the seeds overnight in milk (or substitute almond milk) and top with nuts, fruit, or spices like cinnamon. You can also use mashed banana and vanilla extract to make a delicious morning breakfast.
  • Add to a salad – the seeds can be sprinkled on the salad and mixed for some texture.
  • Make homemade bread with the seeds added – pick a bread to make of your choice and add the seeds for a different touch.
  • Chia protein bars – homemade chia protein bars are a healthy alternative to prepackaged ones you buy at the store.
  • Topping on ice cream or yogurt – Sprinkle the seeds on your favorite yogurt or ice cream for some crunch.

For recipes using chia seeds, I have included a link to my favorite online recipe finder, Allrecipes.

Add chia seeds to your diet – photo by Canva


Spinach is another green leafy vegetable high in vitamin K and magnesium and rich in iron.

You can plant kale and spinach together in a raised garden bed to add to your diet – photo by Canva


Kale is a leafy green vegetable rich in vitamins, antioxidants, and iron. Iron is essential for carrying oxygen throughout the body for energy. Low levels can cause a lack of energy or fatigue. It also contains plenty of potassium and vitamin A. Kale and spinach are an excellent combination in salads.

Lean Proteins

Stick to leaner proteins, like chicken, turkey, and fish, and you will quickly notice a major improvement in your hunger pains and higher energy levels.

Diet tips for energy

There are some diet-related behaviors a person can try to help keep their energy levels up during the day:

  • eat regular meals and snacks to help keep your energy at an even level, without highs and lows. Try to eat every three to four hours, three small-to-moderate-size meals, and two snacks that include complex carbs, proteins, and good fats that are well-balanced.
  • eating a handful of almonds for a morning or afternoon snack, if your energy levels drop
  • stick to the recommended daily calories intakes
  • avoid skipping meals
  • stay hydrated with water or other nutritious drinks

Just remember what works for one person may not work the same for another. Use the tips provided, and adjust if needed to keep your energy level up.

“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.”  

Tony Robbins

Other ways to beat fatigue

Make changes to your lifestyle. It is suggested to exercise 3 to 5 times a week. Be sure to get plenty of sleep to regulate your body temperature, keep your immune system strong, regulate hormone levels, and maintain a healthy appetite.

Managing stress can be exhausting and so meditation can be a way to reduce the stress.

Foods That Help Fight Fatigue – photos by Canva

Closing thoughts

I have experienced feeling fatigued many times in my life. When I was younger I exercised on a regular basis but did not eat a healthy diet or I would skip meals. This can take a toll on you and your body.

It can affect your concentration and sleeping habits. I would go to work with little or no sleep and would skip breakfast. I have never been a big eater anyway.

Over the years, I would have problems staying awake at work. If I was working on a project I would not take the time to eat. I am sure many of you are probably doing the same thing, and don’t pay attention to what our body is telling us.

Once I became a vegetarian and made a conscious effort to have a healthy lifestyle, I started having energy and looked forward to getting things done. So many people just accept feeling tired and fatigued as part of their life.

As you get older all this will catch up with you and can become dangerous over time, so if fatigue lasts more than 2 weeks, call your doctor and set an appointment to be checked out. I wrote this post to help other people be aware of how fatigue can create health issues. Just be aware of not feeling yourself and don’t ignore any symptoms of fatigue.

Your doctor can also advise you on what foods can work best for you. Here is an article from WebMD about energy-boosting tips.

DISCLAIMER: I am not a doctor, physician, or trainer, or giving medical advice. I am creating this post from my own personal experiences and from the resource links mentioned throughout the posts to make you aware of conditions that might affect us in our lifetime. Always contact your doctor for advice and treatments.

If you found this post helpful and found it to be informative, please share it with family and friends, and on social media. Leave a comment, by going to the comment section below.

Here is another post you might find useful – 12 Tips On How To Have Good Mental Health

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See you soon, Denise

Here are several books from Amazon that you can read if you or someone you know is dealing with fatigue.

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