Everyday foods that may be making you feel tired
By Paulette Mboga, July 21, 2026Feeling tired during the day is not always caused by a lack of sleep.
In some cases, the foods you eat can also affect your energy levels. While food gives the body fuel, certain choices may leave you feeling sleepy, slow, or hungry again soon after eating.
Eating these foods too often or in large amounts may make it harder to stay active throughout the day. Here are three everyday foods that could be making you feel tired.
Sugary foods and drinks
Foods and drinks that are high in sugar can give you a quick burst of energy, but that feeling often does not last long. Sodas, sweets, cakes, pastries, and sugary cereals are common examples. After the sugar enters your bloodstream, your body releases insulin to help lower your blood sugar. This can cause your energy levels to drop quickly, leaving you feeling tired or sleepy.
Many people also feel hungry again shortly after eating sugary foods because they do not keep you full for long. If you often reach for a sweet snack in the afternoon, you may notice that your energy fades not long after. Instead, choose snacks that include protein and fibre, such as plain yoghurt with fruit, nuts, or whole-grain crackers with peanut butter. These options provide more steady energy throughout the day.
White bread and refined carbohydrates
White bread, white rice, regular pasta, and many baked goods are made from refined grains. During processing, much of the fibre is removed. Without enough fibre, these foods are digested more quickly, causing blood sugar to rise and fall faster.
When blood sugar drops after eating, some people experience tiredness, poor concentration, or hunger. This can make it difficult to stay focused at work or school. Eating large portions of refined carbohydrates may also leave you feeling heavy and sluggish, especially if the meal contains very little protein or vegetables.
A better choice is to replace refined grains with whole-grain options such as brown rice, whole-wheat bread, oats, or whole-grain pasta. These foods digest more slowly and help provide longer-lasting energy. Pairing them with lean protein and vegetables creates a more balanced meal that supports steady energy levels.
Fried and high-fat foods
Fried foods such as chips, fried chicken, doughnuts, and other fast foods are often high in unhealthy fats. While fat is an important part of a healthy diet, meals that contain large amounts of fried or greasy foods can take longer to digest. As your body works harder to digest these meals, you may start to feel sluggish or sleepy.
Fried foods are also often low in the vitamins, minerals, and fibre your body needs for lasting energy. Eating them regularly instead of balanced meals may leave you feeling less active over time.
If you enjoy fried foods, try eating them less often and choose healthier cooking methods such as grilling, baking, steaming, or air frying. Adding vegetables, beans, lean meats, or fish to your meals can also help improve nutrition and support better energy.
The foods you eat play a big role in how you feel during the day. Sugary foods, refined carbohydrates, and fried meals may all contribute to tiredness when eaten too often or in large amounts. Choosing balanced meals with whole grains, lean protein, fruits, vegetables, and healthy fats can help keep your energy steady and leave you feeling more alert from morning to evening.