Health & Wellbeing
JAM | Jun 12, 2023

Low energy? Try these foods that work best against fatigue

Candice Stewart

Candice Stewart / Our Today

Reading Time: 3 minutes

In addition to sufficient rest and the right amount of sleep, the food you eat can play a role in how well you deal with fatigue.

Your body runs off what you feed it and the best way to get the most energy from your food is to make sure that you eat the best food as much as possible.

Though all food adds energy in varied ways, sugary drinks, candy, and pastries tend to put too much sugar into your blood too quickly. This often leads to a ‘crash’ which leaves you tired and hungry faster. However, complex carbs, healthy fats, and protein take longer to digest, satisfy your hunger, and provide a slow, steady stream of energy, thus making them better than the rest.

Besides the food that you eat, the time of day that you eat can also impact your energy. The easiest way to avoid any form of post-meal coma is to eat several smaller-portioned meals throughout the day. This will keep your body fueled regularly and may even help you lose weight.

Here are some foods that can help you combat fatigue and improve your energy levels:


Yes, water. You can consume foods with a high water content and also increase your water intake.

Although water does not 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 carbonated beverages, 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 had no clue, bananas are packed with potassium, fibre, vitamins, and has the right amount of carbohydrates that can provide you with a big boost of natural energy.

Nuts and seeds

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 can provide healthy nutrients and energy.

Try almonds, cashews, hazelnuts, pecans, walnuts, sunflower seeds, and pumpkin seeds. Nutritionists may tell you that eating seeds and nuts in their raw, unsalted versions is best and what they recommend. They are the perfect midafternoon snack.

Chia seeds

Chia seeds are said to be a good source of energy thanks to its carbohydrate content, healthy fats, and filling fibre.

Two tablespoons (tbs) of chia seeds provide roughly 24 grams of carbs and around 4.8 grams of omega-3s, which are heart healthy and anti-inflammatory.

For everyday purposes, you can sprinkle a few tablespoons of chia seeds with your morning smoothie. You could even add a scoop to your yogurt and it may provide just enough of an energy boost for you to keep fatigue at bay.


Because of the complex carbs in oatmeal, it’s a slow-burning source of energy. Oats also boost serotonin production which can help us manage stress and enhance learning and memory function.

Try to avoid the sugar-packed packets of flavoured instant oats and make your own instead! Add in-season fruits, nuts and seeds, and even add a drizzle of honey or agave.

Other foods you can use to help combat fatigue include:

  • eggs (They contain leucine, an amino acid known to stimulate energy production in several ways.)
  • avocados (A superfood rich in good fats, fibre and B vitamins.)

For greater and more professional insight, consult with a certified nutritionist or your doctor to help you with choosing the right foods to combat fatigue and improve your energy levels.

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