Do you eat protein first thing in the morning, fill half your plate with vegetables, eat several pieces of fruit each day, and still feel tired? You’re not alone. According to Google, searches for “tired after meals” and “tired after eating” as well as “why am I always sleepy” are pretty common. It seems that even when many of us double down on our efforts to eat healthfully, the fatigue persists. What gives?
According to registered dietitian Ro Huntriss, “minor inflammation, ongoing stress, the phase of your menstrual cycle, or the general quality of your sleep” are just a few of the factors that can account for some of this fatigue. “For example, stress can disrupt digestion and nutrient absorption, while accumulated sleep deprivation affects the way your body processes glucose,” she says.
Still, that’s not to say your diet isn’t playing a part. Below, a look at some of the sneaky dietary factors that could be behind your persistent feelings of tiredness.
5 nutritional reasons for fatigue
Lacking essential nutrients
“While it’s important to watch your daily intake of healthy fats and proteins, your body needs much more than that,” notes Huntriss, pointing to essential nutrients such as iron, magnesium, or vitamin B12, which are essential for the body’s energy production cycle. “Our bodies need them to convert food into usable energy. If your diet is low in these nutrients, it probably seems healthier than it actually is,” she says. “Fatigue and a general lack of energy may be signs that it’s time to review your nutritional intake.”
Poor pairings
“A fruit smoothie may seem healthy, but it will probably leave you hungry and exhausted after an hour or so,” explains Huntriss. “Sure, it’s rich in fiber, but it doesn’t contain much protein.”
She recommends adding protein and healthy fats to boost satiety—and thus, prolong energy. “Nut butter, Greek yogurt, and seeds are excellent options. This way, your digestion will be a little slower, your blood sugar will remain more stable, and you’ll have more energy throughout the day.”
Irregular mealtimes
“Your body is set to natural circadian rhythms, and it can take time to work out the mealtimes that work best for you,” Huntriss says. “Hearty or heavy meals just before bedtime are detrimental to sleep quality, as they raise our glucose levels. This is why some people swear by intermittent fasting, while others are more energetic when they eat a moderate meal every three to four hours. It’s up to you to find the rhythm that suits you.”
Dehydration
The importance of drinking enough water should never be underestimated. “Even mild dehydration leads to fatigue, headaches, drowsiness, and lack of concentration,” Huntriss reminds us. “Drinking more water on a daily basis can help maintain stable energy levels.”
Too much caffeine
A mid-afternoon coffee break may seem like an easy way to more energized, but the benefits are usually short-lived—and drinking too much coffee can even wreak havoc on your circadian rhythm. “Caffeinated drinks do provide a temporary energy boost, but excessive consumption disrupts sleep patterns, so you risk feeling increasingly tired with every energy drink you consume. Limit your caffeine intake to before midday,” Huntriss advises.
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