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We’ve all had those days where we feel sluggish, bloated, or just off. While there are many factors that can impact how we feel—stress, sleep, hydration—food plays a huge role in our energy, mood, and overall well-being. If you’ve been feeling less than your best, here are a few ways your diet could be affecting you and what you can do about it.
Carbs have gotten a bad rap, but they’re your body’s preferred energy source. If you’re feeling drained or foggy, you might not be fueling properly. Focus on whole-food sources like oats, quinoa, sweet potatoes, and fruit to keep your energy levels steady.
Frequent energy crashes? That could be a sign of too many refined carbs and sugars without enough protein or healthy fats to balance them out. Try pairing carbs with protein—like apple slices with almond butter or whole-grain toast with eggs—to stabilize your blood sugar and keep you feeling good longer.
Bloating, discomfort, or digestive issues could point to an imbalance in your gut microbiome. A diet high in ultra-processed foods and low in fiber can throw things off. Incorporate probiotic-rich foods (like yogurt, kimchi, and sauerkraut) and fiber-packed options (like veggies, beans, and whole grains) to support digestion and overall health.
Feeling down or extra fatigued? Low levels of iron, B12, vitamin D, or magnesium could be to blame. Iron and B12 are especially important for moms and active individuals, while magnesium helps with muscle recovery and stress regulation. Add foods like leafy greens, nuts, seeds, and lean proteins to help fill in any nutritional gaps.
Dehydration can sneak up on you, leading to headaches, fatigue, and even cravings. If you’re not drinking enough water, aim for at least half your body weight in ounces daily. And don’t forget—hydration isn’t just about water! Foods like celery, cucumber, and watermelon are naturally hydrating and help keep your body in balance.
That late-afternoon coffee or nightly glass of wine might be affecting your sleep more than you realize. Both caffeine and alcohol can interfere with deep sleep cycles, leaving you groggy the next day. If sleep has been an issue, try cutting back and see if your energy improves.
Sometimes, your digestive system just needs a little rest. Try eating dinner earlier—around 5 PM—so that you stop eating by 6 or 6:30 PM. This gives your gut a full 12 hours to digest and reset, which can help you wake up feeling lighter and more energized. Paying attention to how you feel the next day can help answer questions about how your diet is impacting you.
You don’t need to overhaul your entire diet overnight, but small shifts can make a big difference in how you feel. Pay attention to how your body responds to different foods, stay hydrated, and aim for balance at each meal. Your body will thank you!
If you’re looking for a quick way to boost your mood and energy, here are some foods to prioritize:
