11 Fatigue-Fighting Foods That Will Boost Your Weekly Plant Count For Gut Health
When tackling fatigue and low energy with a holistic, integrated approach, finding foods that deliver multiple benefits is essential. Supporting the interconnectedness of your body’s systems is key—so it’s all about incorporating a steady stream of multitasking foods into your diet. That’s the real food magic.
Fueling your body with nutrient-packed, fatigue-fighting foods can provide steady, lasting energy—and bonus, they’ll also help you reach your goal of 30 different plants per week, which is a goldmine for gut health. Plus, balanced microbiome plays a huge role in sustaining energy levels. See where I’m going with this?
This is one reason why it’s so important to start fueling your energy instead of simply stimulating it. (I’ve got a whole handout on this if you’re keen.)
Here are 11 of my favourite fatigue-fighting, plant-based foods to keep on hand on your journey to everyday energy:
1. Lentils: The Versatile Energy Hero
Lentils are like the unsung heroes of plant-based eating. Loaded with plant protein, fibre, and iron, these little guys help stabilize your blood sugar and keep your energy levels consistent. Whether you throw them into soups, salads, or stews, they’ve got your back for fighting fatigue.
Pro tip: Cook a big batch at the start of the week, and they’re ready to pop into whatever meal needs a nutritional lift.
2. Berries: Tiny Powerhouses For Long-Lasting Energy
Berries are tiny but mighty. Specifically, blueberries and blackberries pack a punch of antioxidants and vitamins while keeping things low on the glycemic index—meaning you get a nice little energy boost without the sugar rollercoaster.
Pro tip: Keep them in the freezer and add them to smoothies, yogurt bowls, or overnight oats.
3. Leafy Greens: Nature’s Mineral Boost
Greens are the ultimate fatigue fighters. Leafy greens like spinach, kale, and arugula are packed with magnesium for example, which is key for converting food into energy. If you’re feeling wiped out more than usual, it could be a magnesium thing—and greens are here to save the day.
Pro tip: Throw a handful of mixed greens into literally anything—savoury oats, stir-fries, or salads—for a quick nutrient upgrade.
4. Sauerkraut and Kimchi: The Gut-Supporting Sidekick
Fermented foods like sauerkraut and kimchi are packed with probiotics and enzymes to support gut health. The bonus? They bring tons of flavour to your meals.
Pro tip: Add a spoonful of sauerkraut or kimchi to your lunch or dinner for an easy gut boost (and a tangy kick).
5. Chickpeas: Your Slow-Burning Energy Boost
Chickpeas are packed with protein and fibre, keeping you fueled for longer without the afternoon crash. Plus, they’re easy to add to almost everything—from curries to energy bars (seriously).
Pro tip: Roast chickpeas with olive oil and your favourite spices for a crunchy, energy-sustaining snack you can take anywhere.
6. Sweet Potatoes: The Slow-Release Carb
Sweet potatoes are your slow-burn energy friend, thanks to their fibre and complex carbs. They keep your energy steady while also giving you a dose of vitamin A and C.
Pro tip: Roast up a few at the beginning of the week, and you’ve got a ready-to-go side dish for almost any meal.
7. Nuts: Healthy Fats And Fibre To Fuel Your Day
Healthy fats, fibre, and protein? Yes, please. Almonds and walnuts provide long-lasting energy and an extra omega-3 boost, which is great for cognitive function and keeping you sharp throughout the day. Just two Brazil nuts can get you topped up with your selenium requirement.
Pro tip: Keep a jar of mixed raw nuts in your fridge for a quick snack, or sprinkle them on everything from roasted veggies to soup.
8. Avocados: Your Creamy, Nutrient-Dense Powerhouse
Avocados are like the gift that keeps on giving. Full of healthy fats and fibre, they help keep your blood sugar stable and your energy levels consistent. Plus, they’re packed with potassium, a key electrolyte and ideal for keeping you from feeling wiped out.
Pro tip: Mash up some avocado for toast, toss slices into your salad, or blend them into dressings for an extra creamy texture.
9. Quinoa: The Complete Protein Grain
Quinoa might be one of the most versatile grains out there. It’s a complete protein, which means it has all the essential amino acids your body needs. Plus, it’s packed with fibre to keep your blood sugar in check and your energy steady.
Pro tip: Use quinoa as the base for a grain bowl, or mix it into your salads for an easy energy-boosting meal.
10. Pumpkin Seeds: The Mineral-Rich Snack
These little seeds are loaded with magnesium, zinc, and iron—three minerals that are key to fighting off fatigue. Plus, they’re an easy snack to keep on hand that won’t spike your blood sugar.
Pro tip: Sprinkle pumpkin seeds on top of your oatmeal, salads, or even in your yogurt for a satisfying crunch and energy boost.
11. Citrus Fruits: A Vitamin C Boost With Benefits
Citrus fruits like oranges, grapefruit, and lemons are packed with vitamin C, which is essential for reducing oxidative stress and supporting energy production. These fruits also help your body absorb iron more efficiently, which is critical for keeping your energy levels up.
Pro tip: Squeeze fresh lemon or lime juice into water, add citrus slices to salads, or snack on orange wedges for a refreshing energy lift.
Fighting fatigue doesn’t have to be complicated—and it definitely doesn’t need to involve more caffeine. By keeping these 11 foods on hand, you’ll not only support meals that help power your day with steady energy, but you’ll also boost your plant count and support your gut health. The more plants, the better your gut, and the better your energy. Simple, right?
So, stock up, get creative, and let these fatigue-fighting foods do the hard work while you focus on living your most energized life.