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.

Besides what you eat, when you eat can also impact your energy. Did you ever notice how you feel sluggish after a big lunch or dinner? That’s because your body is using its energy to digest that big meal instead of powering the rest of your body.

The easiest way to avoid the post-meal energy slump is to eat several smaller-portioned meals throughout the day. This will keep your body fueled regularly and may even help you lose weight.

While a cheeseburger and fries might be comforting while you’re eating it, its nutritional value is low. Highly processed foods, such as some packaged or canned foods, candy, boxed meals, and precooked meats are typically full of preservatives, additives, sodium, trans fat, and artificial ingredients that may slow you down.

Unlike processed foods that may be stripped of nutrients for a longer shelf life, fresh foods typically contain higher nutrients. Eating in-season fruits and vegetables means they ripened naturally.

Caffeine is OK in moderation, and it has been shown to have some health benefits. Although it provides a short-term boost, it doesn’t actually provide the body with energy.

The first sips may give you a jolt of energy, but if you’re not providing your body with good nutrition and balanced meals and snacks, you’ll eventually feel run down.

Instead, opt for black decaffeinated coffee or unsweetened tea. Sodas and energy drinks can be full of refined sugar and artificial ingredients that can cause you to crash, and lead to other health issues if overconsuming.

Red meats marbled in fat adds saturated fat to your diet. Leaner meats, like chicken, turkey, and fish, still provide quality protein, but contain less saturated fat. Fish high in omega-3 fatty acids, like salmon and tuna, can add beneficial, heart-healthy fats.

Just like highly processed foods, refined carbohydrates like sugars and white flour add little nutrition. Choosing whole grain foods and complex carbohydrates ensures that your body gets the full benefits of the hull of the grain that adds fiber to your diet.

Nuts and seeds are some of the best foods to beat fatigue and fight hunger. Getting a variety of nuts and seeds in your diet, such as the following, can provide healthy nutrients and energy:

Eating raw, unsalted versions is recommended. And they’re the perfect mid-afternoon snack.

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.

Sip on water throughout the day, and try to swap out sodas, coffee, and other drinks for a glass of water. This simple change can make a big difference, and you’ll feel better before you know it.

If you’re not getting everything you need from your food, you may want to consider taking a daily vitamin. Consulting with a registered dietitian or homeopathic doctor could get you started on a nutritional supplement regimen.

Make sure to talk to your doctor about any and all nutritional supplements you’re considering.

In an older study, researchers compared bananas to carbohydrate sports drinks in cyclists who needed sustained energy for their long rides. They found that the banana offered just as much fuel to the riders as the drink. Bananas, right?

Turns out, bananas are packed with potassium, fiber, vitamins, and the perfect amount of carbohydrates that provide you with 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.

They’re not just for breakfast. A big bowl of oats packs a punch of filling fiber and even a little protein. Plus, it’s good for people who experience blood sugar spikes and drops with other processed breakfast cereals.

Choosing the plain versions of instant packets of oatmeal, steel-cut oats, or old-fashioned oats is best as they aren’t filled with extra sugar.

You can then have control of what you put in it such as milk, a little honey, and some mixed berries. Then, you can be on your way with more energy to get you through the day.

While you might not be training for an endurance exercise event, chia seeds may be an excellent source of prolonged energy thanks to carb content, healthy fats, and filling fiber.

Two tablespoons of chia provide about 11.9 grams (g) of carbs and 5.05 g of omega-3s, which are heart healthy and anti-inflammatory.

According to a 2022 study, athletes who consumed a sports gel with chia seeds experience an enhanced ability to take in and use oxygen during physical activity, potentially improving their overall performance.

For everyday purposes, sprinkling in a few tablespoons of chia seeds with your morning smoothie or adding a scoop to your afternoon yogurt may provide just enough of an energy boost for you to keep fatigue at bay.

Below are some commonly asked questions about foods that beat fatigue.

What gets rid of fatigue fast?

According to the National Health Service (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 chronic fatigue?

According to a 2018 study, certain nutrients and dietary components may be beneficial for individuals with Chronic Fatigue Syndrome (CFS). This includes the following:

  • source of vitamin B12: clams, mussels, crabs, dairy products, eggs.
  • sources of folic acid: dark leafy greens, legumes, citrus fruits.
  • sources of vitamin C: strawberries, kiwi, bell peppers, oranges, broccoli, tomatoes.
  • sources of magnesium: nuts and seeds, legumes, whole grains.
  • sources of zinc: oysters, red meat, poultry, shellfish, legumes.

Being mindful of what’s on your plate can be a healthy and effective way to keep your energy up. With regular exercise and good nutrition, you can maintain healthy levels of energy.