Feeling tired and sluggish throughout the day is a common problem.

Many people attribute their fatigue to a lack of sleep or stress, but did you know that the foods you eat can also make you feel tired? Certain types of food can cause a drop in energy levels and leave you feeling drained. In this article, we will explore some of the foods that cause fatigue so you can make better dietary choices.

Refined Carbohydrates

Refined carbohydrates such as white bread, pasta, and baked goods are notorious for causing spikes in blood sugar levels. When your blood sugar rises, it signals your body to produce insulin to bring it back down.

If your insulin levels are constantly fluctuating, it can lead to tiredness and fatigue. To combat this, try to consume complex carbohydrates, such as whole grains, that provide a more gradual release of energy throughout the day.

Processed Foods

Processed foods are often high in sugar, preservatives, and artificial colors and flavors. These additives can have a negative impact on your energy levels, leaving you feeling sluggish.

Moreover, processed foods are often low in fiber, which can also contribute to fatigue by reducing your body’s ability to absorb energy from food properly. Instead of processed foods, try to incorporate more whole, nutrient-dense foods into your diet.

Caffeine

Caffeine, found in coffee, tea, and energy drinks, is a stimulant that can cause a temporary increase in energy levels. However, too much caffeine can also have the opposite effect and leave you feeling exhausted.

If you are a regular caffeine drinker, try to limit your intake to one or two cups per day. Also, consider switching to decaf options or herbal teas, which are less likely to cause energy crashes.

Alcohol

Alcohol is a depressant that can make you feel sleepy and lethargic. Additionally, alcohol disrupts sleep quality, leading to increased fatigue the next day.

It is best to consume alcohol in moderation or avoid it altogether if you are looking to boost your energy levels.

Saturated and Trans Fats

Saturated and trans fats, found in fried foods, fast foods, and baked goods, can cause inflammation in the body, leading to fatigue and other health issues.

Additionally, these types of fats take longer to digest, causing your body to work harder to break them down and leaving you feeling tired. To reduce fatigue, try to limit your intake of these unhealthy fats and opt for healthier oils such as olive or avocado oil.

Sugar

Sugar, whether added or natural, can cause a temporary energy boost. However, this boost is short-lived, and once the sugar is metabolized, you may experience a crash in energy levels.

Moreover, diets high in sugar are associated with obesity and other health problems that can contribute to fatigue. To combat this, try to limit your intake of sugary foods and focus on whole, nutrient-dense foods instead.

Dairy Products

Dairy products can cause fatigue in some people due to lactose intolerance or sensitivity. When lactose is not properly digested, it can lead to gastrointestinal issues such as bloating, gas, and fatigue.

Some people may also experience fatigue as a result of an allergic reaction to dairy proteins. If you suspect dairy may be causing your fatigue, try to avoid it for a while and see if your symptoms improve.

Red Meat

Red meat, such as beef and pork, is high in saturated fat and can be difficult for the body to digest.

Additionally, red meat contains an amino acid called tyrosine, which helps produce dopamine and norepinephrine, neurotransmitters that affect energy levels. However, consuming too much tyrosine can have the opposite effect and lead to fatigue. Opt for lean proteins such as chicken, fish, and plant-based sources instead.

Soy Products

Soy products such as tofu and soy milk contain isoflavones, which are compounds that have both estrogenic and anti-estrogenic effects on the body. In some people, these compounds may disrupt hormonal balance and cause fatigue.

However, soy is not a problem for everyone, and some people, especially vegetarians and vegans, depend on soy products as a source of protein. If you suspect soy is causing your fatigue, try to limit your intake and see if your symptoms improve.

Nuts and Seeds

Nuts and seeds are generally considered healthy and are a great source of protein and healthy fats. However, in some people, they can cause fatigue due to their high histamine content.

Histamine is a chemical that is released in response to allergens, and some people have a condition called histamine intolerance, which can cause fatigue and other symptoms. If you suspect nuts and seeds are causing your fatigue, try to limit your intake and see if your symptoms improve.