Food is a fundamental human need, and we all love eating delicious meals. However, not all foods are good for our health. In fact, some foods can make us feel tired and sluggish all day long.

If you’re one of those people who wakes up after 8 hours of sleep still feeling exhausted, then it’s time to take a closer look at your diet. Below are ten foods that make you feel tired all day.

1. Processed Foods

Processed foods packed with unhealthy fats, salt, and sugar can make you feel lethargic and sluggish. When you consume these foods, your body will be working overtime to digest the high amounts of sugar and fats, leading to an energy crash.

Instead, opt for whole foods that are rich in vitamins and minerals, such as fresh fruits and vegetables.

2. Refined Carbohydrates

Refined carbohydrates, such as white bread, pasta, and rice, are low in fiber and digested very quickly, leading to a sudden spike in blood sugar levels.

This sudden blood sugar spike may provide a temporary burst of energy, but shortly after, you’ll feel drained out. To avoid feeling tired, consume whole grains such as whole wheat bread, quinoa, and brown rice.

3. Fast Food

Fast food is usually full of unhealthy fats, salt, sugar, and empty calories. These foods do more harm than good in the body, damaging your health and making you feel tired and sleepy after consumption.

Try to avoid fast foods as much as possible or choose healthier options such as grilled chicken sandwiches and salads.

4. Alcohol

Alcohol is a popular social drink, and many people enjoy winding down with a glass of wine, beer, or liquor. However, alcohol is known to disrupt sleep patterns and cause dehydration, leading to fatigue, headaches, and lethargy.

If you’re looking to get a good night’s sleep and feel refreshed in the morning, it’s best to avoid alcohol altogether or limit your consumption.

5. Energy Drinks

Energy drinks are heavily marketed towards athletes, students, and professionals who need a quick boost of energy to get through their days.

However, these drinks are often high in sugar, caffeine, and artificial sweeteners, all of which can cause a sudden energy crash and leave you feeling tired and irritable. Instead, try to get energy from natural sources such as fruits and vegetables.

6. Fried Foods

Fried foods such as french fries, fried chicken, and potato chips can be tempting but are terrible for your health. They are usually high in unhealthy fats and calories, leading to fatigue, bloating, and weight gain.

Instead, try to bake or grill foods for a healthier option.

7. Soft Drinks

Soft drinks are loaded with sugar, artificial sweeteners, and chemicals that can cause bloating and fatigue. They can also lead to dehydration, causing symptoms such as headaches, fatigue, and a lack of energy.

So, when you’re feeling thirsty, try drinking water, coconut water, or fresh juice.

8. Dairy Products

Many people are lactose intolerant, but they don’t know it, leading to digestive problems and fatigue. Dairy products such as milk, cheese, and yogurt contain lactose, which can cause bloating, cramps, and diarrhea, leading to exhaustion and irritation.

So, if you’re feeling lethargic, try to cut down on dairy products or switch to non-dairy alternatives.

9. Red Meat

Red meat is often high in saturated fats, which can lead to a build-up of cholesterol in the bloodstream. This build-up can restrict blood flow to the brain, causing fatigue, dizziness, and headaches.

So, try to maintain a balanced diet, or switch out red meat for lean proteins, such as chicken, fish, tofu, and beans that provide the body with sufficient nutrients.

10. Caffeine

Caffeine is famous for its ability to provide a quick burst of energy and alertness. However, too much caffeine can also lead to a “crash” later on, causing fatigue and irritability.

Coffee, tea, energy drinks, and other caffeinated beverages can affect your sleep, leading to exhaustion and tiredness the following day. It’s best to limit your caffeine intake if you want to avoid feeling tired all day.