What Foods Cause Chronic Fatigue? Exploring the Link Between Diet and Energy

November 7, 2025 •

4 min read

According to a 2018 study, dietary interventions may help some individuals with chronic fatigue syndrome improve symptoms. This article explores the important question: what foods cause chronic fatigue? and how eliminating specific items can help reclaim your energy by reducing inflammation and regulating blood sugar.

Quick Summary

Poor dietary choices, including processed foods, refined sugar, and alcohol, can lead to energy crashes, inflammation, and aggravated symptoms of fatigue. Modifying your diet to remove these culprits and focusing on whole, nutrient-dense foods is a crucial step towards improving energy levels and overall well-being.

Key Points

Refined Sugars and Carbs Trigger Crashes: High-sugar foods and simple carbohydrates cause rapid blood sugar spikes and subsequent crashes, leaving you feeling tired and sluggish.
Processed Foods Promote Inflammation: Fast foods, processed meats, and trans fats are linked to systemic inflammation, a known contributor to chronic fatigue.
Caffeine and Alcohol Disguise Fatigue: Both substances disrupt sleep patterns and energy stability; heavy caffeine use can cause dependency, while alcohol's depressant effect worsens next-day fatigue.
Individual Food Sensitivities Can Cause Fatigue: For some, intolerances to gluten or dairy can trigger inflammation and energy-draining symptoms; tracking your diet can help identify these triggers.
Hydration and Whole Foods Boost Energy: Drinking plenty of water and eating nutrient-rich whole foods, like lean proteins, complex carbs, and healthy fats, provide stable, long-lasting energy.

Nutrition is a powerful tool in managing energy levels, yet many people are unaware of how certain foods can worsen chronic fatigue. While a balanced diet provides the fuel our bodies need, some dietary habits and specific food types can trigger energy crashes, disrupt sleep, and promote inflammation, all contributing factors to persistent tiredness. Understanding which foods to avoid is as important as knowing which ones to include.

The Impact of Processed and Sugary Foods

One of the most significant culprits behind chronic fatigue is a diet high in processed foods and refined sugars. These items are designed to be quickly digested, causing a rapid spike in blood sugar followed by a sharp drop. This "sugar crash" can leave you feeling sluggish, irritable, and in need of another energy boost, creating a vicious cycle.

Refined Grains and Sugar: White bread, pastries, cakes, sugary cereals, and sweetened beverages are quickly converted to glucose, causing blood sugar fluctuations. Choosing complex carbs like whole grains, fruits, and vegetables helps provide sustained energy.
Processed and Fried Foods: Fast food, frozen meals, and packaged snacks are often high in unhealthy fats, sodium, and artificial additives but low in essential nutrients. These can contribute to systemic inflammation, which is linked to lower energy levels.

How Inflammatory Foods Worsen Fatigue

Chronic inflammation is believed to play a role in chronic fatigue syndrome (CFS) and related conditions. Certain dietary fats and additives can promote inflammation throughout the body, stressing the system and contributing to exhaustion.

Trans Fats and Refined Oils: Artificial trans fats and oils high in omega-6 fatty acids, like corn or soybean oil, can increase inflammation. Cooking with healthy fats, such as olive oil, is a better alternative.
Processed Meats: Deli meats, sausages, and bacon often contain nitrates and other additives that can promote inflammation and impact gut bacteria, which is linked to fatigue.

Caffeine and Alcohol: The Energy Disruption Cycle

Many people rely on caffeine and alcohol for a perceived energy boost or relaxation, but these can severely disrupt your body's natural rhythm and worsen fatigue in the long run.

Caffeine Overconsumption: While a small amount of caffeine can be a short-term pick-me-up, overdoing it can lead to severe fatigue and disrupted sleep patterns. Excessive intake creates a dependency cycle, with withdrawal symptoms like headaches and fatigue kicking in when you stop.
Alcohol's Depressant Effect: Alcohol is a depressant that can interfere with normal sleep cycles, particularly the crucial REM stage. This leads to unrefreshed sleep and next-day fatigue. Additionally, heavy or chronic alcohol consumption can lead to dehydration and further exhaustion.

The Role of Food Sensitivities

Individual sensitivities or intolerances can trigger inflammatory and digestive issues that manifest as persistent fatigue. Listening to your body and tracking symptoms can help identify potential culprits.

Gluten Intolerance (Non-Celiac Gluten Sensitivity): In sensitive individuals, gluten can trigger symptoms like brain fog, digestive issues, and fatigue. Avoiding gluten can significantly improve energy levels for those affected.
Dairy Intolerance: For people with lactose intolerance or a milk protein allergy (casein), consuming dairy can lead to gut inflammation, headaches, and fatigue. Symptoms may resolve on a dairy-free diet.

Making Better Choices: Foods That Boost Energy

To combat chronic fatigue, focus on incorporating whole, nutrient-dense foods into your diet.

Complex Carbohydrates: Whole grains (oats, brown rice, quinoa), legumes, and starchy vegetables provide a steady, long-lasting energy supply.
Lean Protein and Healthy Fats: Eggs, lean meats, fatty fish (rich in omega-3s), nuts, seeds, and avocados help stabilize blood sugar and reduce inflammation.
Antioxidant-Rich Fruits and Vegetables: Berries, leafy greens, and colorful vegetables combat inflammation and provide essential vitamins and minerals for energy production.
Hydration: Dehydration is a common cause of fatigue. Drinking plenty of water is essential for optimal bodily function and energy.

Comparison of Fatigue-Causing vs. Energy-Boosting Foods


Feature	Fatigue-Causing Foods	Energy-Boosting Foods
Carbohydrates	Refined sugars and simple carbs (white bread, sugary drinks, pastries) lead to energy crashes.	Complex carbs (oats, brown rice, legumes) provide a sustained release of energy.
Fats	Saturated and trans fats, omega-6 oils, and fried foods promote inflammation.	Healthy fats (avocado, nuts, seeds, olive oil) help reduce inflammation.
Beverages	Caffeinated drinks and alcohol can disrupt sleep and cause dehydration.	Water, herbal teas, and fresh juices help with hydration and natural energy.
Protein	Processed meats often contain inflammatory additives and nitrates.	Lean proteins (chicken, fish, eggs) and plant-based proteins (tofu, beans) stabilize blood sugar.
Nutrients	Low in essential vitamins, minerals, and fiber.	Rich in antioxidants, vitamins, and minerals that support cellular energy.

Conclusion

Addressing chronic fatigue through diet requires understanding the significant impact of food choices on energy levels, blood sugar regulation, and inflammation. Eliminating common culprits like processed foods, refined sugars, excess caffeine, and alcohol can break the cycle of energy crashes and disrupted sleep. Furthermore, identifying and addressing any specific food sensitivities, such as to gluten or dairy, can provide profound relief. By swapping these items for a diet rich in whole, nutrient-dense foods, individuals can create a more stable and sustainable energy supply. Listening to your body and making gradual, mindful changes to your eating habits is key to managing persistent fatigue and improving overall well-being. For a deeper look at dietary strategies for CFS, review resources like the National Center for Biotechnology Information on diet and fatigue.

Frequently Asked Questions

Sugary foods cause a rapid spike in your blood sugar. Your body then releases insulin to bring it down, often leading to a sharp drop in blood sugar levels, known as a "sugar crash," which leaves you feeling tired and sluggish.

Yes, food sensitivities or intolerances, such as to gluten or dairy, can trigger inflammation and other symptoms that drain your energy. For some, eliminating these trigger foods from the diet can lead to a significant improvement in fatigue.

Alcohol is a depressant that disrupts your sleep cycle, particularly REM sleep, even if it initially makes you feel drowsy. This poor-quality sleep results in you waking up feeling unrefreshed and fatigued. It also causes dehydration, which worsens tiredness.

While caffeine provides a temporary energy boost, it is not a sustainable solution for persistent tiredness. Excessive intake can disrupt your sleep and create a dependency cycle, with withdrawal symptoms like fatigue worsening the problem in the long run.

Processed foods are often high in unhealthy fats, added sugars, and sodium, but low in vital nutrients. This combination can cause blood sugar fluctuations and inflammation, which both contribute to lower energy levels and increased fatigue.

To maintain stable energy, opt for complex carbohydrates over simple, refined ones. Good options include whole grains (like oats and brown rice), legumes, and starchy vegetables, which are digested slowly and provide a sustained release of energy.

Even mild dehydration can lead to feelings of fatigue, dizziness, and mental fogginess. Water is essential for all of your body's energetic processes, so staying well-hydrated is a simple but crucial step in combating tiredness.