boost your energy levels and avoid energy dips.

Boost Your Energy Naturally with These Nutrition Tips

We’ve all had those days where energy levels dip, making even simple tasks feel like a struggle. By making small, intentional changes to your diet, you can avoid the midday slump and keep your body fuelled naturally. 

Gut Health and Energy Relationship

Our body is constantly creating energy within our cells, allowing our body to function on a daily basis. The mitochondria are the part of the cell that is responsible for energy production, so it’s essential they are able to function properly. This is where nutrients are so important, as the rate at which energy is produced is nutrient-dependent.

If our gut health is compromised, this means we won’t be able to break down our food as efficiently and absorb nutrients for cellular energy production, leaving us feeling tired and lacking in energy.

Fuel Yourself through Food

Here are a few things you can do to boost your energy levels:

1.Balance your blood sugar

Blood sugar spikes and crashes are major culprits behind those energy dips. When you consume refined carbs or sugary foods, your body experiences a quick surge in glucose, followed by a rapid drop, leaving you feeling drained.

To keep energy levels stable:

• Choose whole grains like oats, quinoa, and brown rice for sustained energy.

• Pair carbs with protein and healthy fats such as nut butter on wholegrain toast or hummus with veggie sticks.

• Swap sugary breakfast cereals for options like overnight oats as they are more complex carbohydrates that slow digestion and provide a steady release of energy.
  
  

2. Prioritise protein

Protein is key to steady energy. It slows the release of glucose, helping you feel full longer.

To ensure you’re getting enough:

• Add legumes – Throw some beans, lentils, or chickpeas into your salads, soups, or stews. They're packed with protein and fibre and are a quick addition to meals as they can also come tinned and they don’t need cooking.

• Top meals with nuts or seeds – A sprinkle of chia seeds, almonds, or sunflower seeds on your yogurt, oatmeal, or salad gives you a protein boost along with healthy fats.

• Use tofu or tempeh in stir-fries – Tofu and tempeh are protein-rich and can easily be added to stir-fries, curries, or grain bowls to boost your protein intake.
  

3. Incorporate fibre

Adding beans, lentils, and nuts to your meals for protein is a great way to boost your intake. The best part about nutrition is that by adding just one food, you're benefiting in multiple ways.

• Add chia seeds or flaxseeds – Sprinkle them on top of your breakfast cereal, yogurt, or smoothies for an easy fibre boost.

• Throw some spinach or kale into your meals – Add leafy greens to salads, sandwiches, wraps, soups, or stir-fries. They blend in well and boost fibre.

4. Add healthy fats

Healthy fats are energy-dense and take longer to digest, which helps prevent those dreaded energy crashes. When paired with carbs, fats slow your blood sugar response and stabilise your energy throughout the day. They're also essential for your body’s overall function and for delivering fat-soluble nutrients like vitamins A, D, E, and K.

Here are some easy ways to add healthy fats to your meals:

• Add avocado – Spread it on toast, toss it into salads, or blend it into smoothies for a creamy texture and healthy fats.

• Snack on nuts and seeds – A handful of almonds, walnuts, or chia seeds can give you a good dose of healthy fats 

• Cook with olive oil – Swap out regular cooking oils for extra virgin olive oil as it contains polyphenols which have antioxidant properties.

• Include oily fish – Salmon, mackerel, and sardines are rich in omega-3s and can be easily added to salads, sandwiches, or pasta dishes.

• Use nut butters – Peanut butter, almond butter, or cashew butter are tasty ways to add healthy fats to smoothies, toast, or even as a dip for fruit.

5. Stay hydrated

Dehydration can cause sluggishness and brain fog, so it’s essential to stay hydrated. Try these tips:

• Drink water throughout the day and keep a reusable bottle handy.

• Include water-rich foods like cucumbers, oranges, and leafy greens in your meals.

• Add electrolytes with coconut water or a homemade mix of water, sea salt, and lime juice.

6. Limit processed sugars

While it’s important to focus on nutrient-dense foods, it’s just as crucial to limit foods that provide short-term energy but lead to crashes later. Ultra-processed foods, especially those with added sugars, can cause spikes and dips in energy. Some foods to cut back on are fizzy drinks, cookies, cakes, brownies, high-sugar cereal.

7. Add probiotics and prebiotics

As mentioned earlier, a healthy gut ensures efficient nutrient breakdown. To support you microbiome through food, focus on adding probiotic-rich foods like yoghurt, kefir, kimchi, and sauerkraut to your meals, along with prebiotics such as bananas, onions, and garlic, to feed beneficial gut bacteria in your gut.

The Bottom Line

By nourishing your body with the right foods and habits, you can naturally sustain energy levels throughout the day. Small changes - like balancing blood sugar, staying hydrated, and incorporating nutrient-dense foods - can make a big difference. Prioritise real, whole foods and listen to your body’s needs to keep energy high and avoid those mid-afternoon crashes.

References

Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The health benefits of dietary fibre. Nutrients, 12(10), 3209. https://doi.org/10.3390/nu12103209

Lawrence, M. (2024). Fundamentals of a healthy and sustainable diet. Nutrition Journal, 23, Article 150. https://doi.org/10.1186/s40795-024-00413-6

Russell, W. R., Baka, A., Björck, I., Delzenne, N., Gao, D., Griffiths, H. R., Hadjilucas, E., Juvonen, K., Lahtinen, S., Lansink, M., Van Loon, L., Mykkänen, H., Östman, E., Riccardi, G., Vinoy, S., & Weickert, M. O. (2016). Impact of diet composition on blood glucose regulation. Critical Reviews in Food Science and Nutrition, 56(4), 541-590. https://doi.org/10.1080/10408398.2013.792772