Struggling to get out of bed in the morning? Sluggish by lunchtime? Finding it hard to stay focused, or just generally exhausted? If you've ever searched "why am I always tired," your diet could be part of the answer.
Low energy can strike at any time, and its impact goes well beyond just an annoying afternoon slump. Before looking at diet specifically, it's worth being aware of other common contributors to low energy, since food is rarely the whole picture:
- Stress
- Poor sleep
- Dehydration
- Iron deficiency
- Too much or too little physical activity
- Thyroid issues
Energy-Zapping Foods and Drinks
1. Red Meat
Iron deficiency is one of the most common causes of fatigue, and red meat is often seen as the obvious fix, since it's rich in dietary iron. But it's also high in fat, and high-fat foods can take real effort to digest, sometimes leading to constipation, bloating and fatigue as a result.
Plant-based iron sources are worth trying instead: lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, pumpkin seeds, spinach and quinoa are all good options. Pairing an iron-rich food with a vitamin C source helps maximise absorption, a roasted pepper stuffed with quinoa, lentils and pumpkin seeds is a good example. If fatigue persists despite dietary changes, it's worth confirming whether iron deficiency is actually the cause with an iron test rather than guessing.
2. White Carbohydrates
Processed grains – white rice, bread, pasta, have had the fibre-rich outer layer removed, meaning they're digested and absorbed more quickly than wholegrains. This causes a rapid blood sugar rise, followed by a sharp drop, and a resulting energy crash.
Wholegrain alternatives help keep blood sugar, and energy, more stable throughout the day. Swapping white carbohydrates for wholegrain versions is a simple, low-effort change worth making.
3. Red Wine
A glass of red wine can feel like a relaxing way to unwind, but it can disrupt sleep more than expected. You might fall asleep quickly, but as alcohol metabolises overnight, adrenaline can surge, making you more likely to wake during the night. Avoiding alcohol for at least three hours before bed supports better quality sleep.
4. Salty Foods
Sugar isn't the only dietary culprit behind low energy; salty foods can leave you feeling depleted too, largely through dehydration. Even mild dehydration is linked to fatigue. An occasional salty snack won't cause tiredness on its own, but a consistently high-salt diet might. Swapping crisps for unsalted nuts, going easy on added salt, and aiming for around two litres of water a day are simple, practical changes.
5. Fried Foods
Fried foods tend to be high in fat and low in fibre, a combination that can slow digestion. Slower digestion means energy-boosting nutrients take longer to reach the body, delaying the energy lift you'd normally expect after eating. Frequent fried food intake can also crowd out more nutrient-dense choices, further limiting overall energy support from your diet. Keeping fried foods to a minimum is a sensible general approach.
6. Coffee
Coffee is many people's go-to for a quick energy boost, but it can work against you more than expected. The initial lift comes from stimulating the nervous system, but once that effect fades, you can end up feeling more tired than before you had it.
Longer-term, regular caffeine intake can also contribute to general tiredness, irritability, and occasional headaches, and depending on timing, it can interfere with sleep too. Avoiding coffee after lunchtime, or switching to decaf later in the day, is a reasonable way to manage this.
Most of these foods and drinks are fine in moderation and unlikely to cause lasting issues on their own. But if low energy is a regular, ongoing problem for you, cutting back on these and making the swaps above is genuinely worth trying, and if energy levels stay low despite dietary changes, it's worth speaking to a GP to rule out an underlying cause like iron deficiency or a thyroid issue.
