13 Energy-Boosting Foods to Fight Fatigue (2025)

When you're tired or fatigued, one of the best ways to get energy is from your food. Maintaining a diet rich in nutrient-dense foods like fruits, vegetables, lean protein, and whole grains allows the body to use food as a natural fuel source.

Combining a well-balanced diet, consuming smaller portions throughout the day, choosing minimally processed foods, and staying hydrated can keep you energized and alert.

1. Unprocessed Foods

Unprocessed (or minimally processed) foods rich in certain nutrients are key for boosting energy. Look for options high in:

• Magnesium
• Iron
• B vitamins
• Carbohydrates

Unprocessed, whole foods filled withprotein and fiber with a low glycemic indexhelp increase energy levels by balancing blood sugar levels. They also offer healthy nutrients that keep you satiated (having a satisfied feeling of fullness) for longer and leave you with lasting, sustained energy.

2. Fruits and Vegetables

As complex carbohydrates that are nutrient-rich, fruits and vegetables can help increase energy throughout the day. Some fruits and vegetables are also high in vitamin C, which supports the immune system and the way cells in your body produce energy.

Foods high in vitamin C include:

• Broccoli
• Citrus fruits
• Kiwi
• Leafy greens
• Peppers
• Pineapple
• Watermelon
  

Fruits and vegetables have a high water content, which provides the body with crucial hydration for maintaining energy levels.

3. Non-Caffeinated Beverages

If you're looking for more energy, select healthy beverages that don't contain caffeine. A non-caffeinated option like coconut water is rich in carbohydrates, magnesium, and other electrolytes that can help boost energy levels naturally, without the caffeine stimulant that often leads to a midday crash.

4. Lean Protein

Foods rich in iron and vitamin B12 can help prevent fatigue while offering a subtle energy boost. Foods containing lean animal protein, including red meat, fish, poultry, and tofu, are solid choices with this energy-supporting combination of nutrients.

Lean animal protein contains essential amino acids, key compounds that support the body in generating energy.

5. Whole Grains and Complex Carbs

Whole grains contain more iron, vitamin B, and fiber than refined grains. This nutrient mix balances energy levels and keeps you feeling full. Look for options like:

• Brown rice
• Bulgur
• Farro
• Quinoa

Complexcarbohydratesfrom whole grains are a healthier carbohydrate choice because they haven't been processed or refined.

6. Water

Dehydration can make you feel tired and irritable. Studies suggest it negatively impacts energy, mood, and cognition (gaining and retaining knowledge), such as short-term memory and attention span.

However, staying hydrated throughout the day positively impacts these functions. Maintaining hydration levels also helps improve activities requiring energy, like athletic performance and mental awareness.

7. Bananas

The mix of carbohydrates and fiber found naturally in bananas makes this fruit an excellent, convenient energy source. Studies suggest that the carbs in bananas are particularly beneficial for post-workout recovery, as they replenish stored glucose (blood sugar) while allowing the body to regulate its energy expenditure (metabolic recovery).

8. Oats

Oats are a nutrient-rich carbohydrate full of vitamins, minerals, and fiber. The carbohydrates in oat products likeoatmealinitially boost blood sugar levels,while the fiber controls them. This prevents a sugar crash and leads to long-lasting energy.

9. Eggs

Foods rich in vitamin D, like eggs, are essential for strong bones. Research shows that optimum vitamin D intake helps reduce muscle fatigue.

In addition, eggs containB vitamins like thiamine,crucial for energy production.

10. Beans

Legumes like beans are full of complex carbohydrates, offering a steady stream of energy after consumption. Kidney beans contain a solid amount of carbohydrates to boost blood sugar levels, with an ideal serving of fiber to prevent a sugar crash. Similarly, garbanzo beans (or chickpeas) contain a mix of carbs, protein, and fiber, allowing for sustained energy release.

11. Berries

Berries may be most known for their high antioxidant levels, which can slow or stop cell damage, but they are also a good source of carbohydrates. This means berries like blueberries can help boost your energy and reduce fatigue.

12. Nuts

Different types of nuts, like almonds, are a key snack for prolonging energy. They're full of protein and healthy fats while a bit lower in carbohydrates. Nuts support a burst of energy but aren't likely to lead to a blood sugar spike and crash.

Nuts, with their vitamin B and magnesium content, can also help combat fatigue. These nutrients are crucial for the body's energy production.

13. Chia Seeds

Chia seeds offer a balanced mix of protein, carbohydrates, and fat, which supports a sustained cascade of energy throughout the day. They're also rich in vitamins and minerals like magnesium and iron, essential for increasing energy levels.

Eating Tips to Fight Fatigue

Eating the right combinations of foods strategically can help combat fatigue while maximizing energy. Expert-recommended tips include:

• Eat regularly: Eat nutritiously every three to four hours to prevent overeating or overindulging on snacks between meals. Eating more frequently increases alertness and ensures your body stays fueled throughout the day.
• Listen to your body: Eating enough when you're hungry but not overeating can help keep cravings under control and balance energy levels. Try eating to the point at which you feel satisfied but are not overly full.
• Keep your plate balanced: Eating a balanced diet means incorporating all or most of the major food groups to achieve sustained energy. For optimum energy balance, try incorporating lean protein, whole grains, fruits and vegetables, and low-fat dairy into as many meals as possible.
• Use snacks smartly: Consider a mix of lean protein and carbohydrates, like string cheese and carrots, or low-fat Greek yogurt with berries for longer-lasting energy.
• Stay hydrated: Quench your thirst with water, unsweetened tea, or fat-free or low-fat milk to maintain hydration and energy levels without added sugars or calories.
  

What to Avoid

In addition to incorporating more energy-boosting foods into your diet, you may want to avoid energy zappers. For example:

• Skip added sugars: Sugary soft drinks, sweetened coffee, and energy drinks can give you a buzz at first, but due to the rapid rise and fall of blood sugar levels, they will likely lead to an energy crash after an hour or so.
• Limit alcohol: Alcohol not only makes you feel sleepy, but it can also disrupt your sleep, making you more tired the next day.
• Avoid processed grains: Found in white bread, pasta, and rice, processed grains don't contain as much fiber as their whole-grain counterparts, which can trigger a quick rise and drop in blood sugar levels and overall energy.
• Stay away from fried foods: Fried comfort food is digested by the body more slowly, thanks to the high fat and low fiber content. When digestion slows, energy levels can be negatively impacted as nutrients are not absorbed by the body as quickly.
  

Summary

Your diet greatly affects how your energy levels fluctuate throughout the day. Focusing on nutrient-dense, unprocessed, and carbohydrate-rich options, such as whole grains, fruits, vegetables, nuts, and seeds, helps naturally maintain energy and combats fatigue.

To avoid an energy slump, experts recommend limiting sugary, processed, fried, and caffeinated foods and drinks while incorporating healthy eating habits like snacking smartly and staying hydrated. If you have an underlying health condition, check with a healthcare provider before making major dietary changes.