Diet Hacks for Chronic Fatigue Sufferers

Aside from brain fog and lack of motivation being commonly associated with chronic fatigue syndrome, finding the right diet for this syndrome can be confusing. At this time the cause of the sleeplessness, pain and exhaustion associated with chronic fatigue syndrome are unknown. However, some nutritional deficiencies have been identified to be related.

Depending on which way you look there are websites boasting the benefits of diets ranging from vegetarian to Paleo. However, following a restrictive diet can lead to nutritional deficiencies which could make chronic fatigue worse. The list provided below does not cover all aspects of nutrition which are related to chronic fatigue syndrome as there is no particular diet recommended currently. It is however important to be making smart nutrition decisions that allow you to be on the right track and keep those symptoms at bay.

1. Skip heavily processed foods

Diets high in processed foods are often full of added sugar, salt and additives. These foods are not the best source of vitamins and minerals in comparison to their whole food counterparts. It’s important to load up on whole grains, vegetables, fruits and lean meats to support your body’s needs.

2. Gut Health

A recent study revealed a relationship with an imbalance in gut bacteria and chronic fatigue. As of yet there are no recommendations related to the amount of probiotic supplements that may be beneficial, so focus on including a mixture of prebiotics and probiotics in your daily diet to nourish a healthy gut. Here are some examples of foods rich in pre and probiotics.

Prebiotics: all plants, fruits, whole grains

Probiotics: yoghurt, sauerkraut, kefir, kombucha, kimchi, tempeh, miso, olives, natto, soft and aged cheese

3. Limit your caffeine intake

Caffeine may seem like a great way to improve energy, but it can give you a false sense of energy leading you to over do it. A little bit of caffeine may be fine for some, but just be careful to not overexert yourself and make sure your intake doesn’t impact your sleep.

4. Pay attention to sugar

Sugar can also increase energy levels temporarily but the crash afterwards can compound your tiredness. Instead of reaching for refined sugar, eat naturally sweet foods with some protein to help stabilise blood sugar levels. Berries with plain, unsweetened yoghurt is a great option.

5. Go to town with veggies

Fill up your plate with non-starchy vegetables. Try to include vegetables of all colours for their unique nutrients and benefits. Red vegetables are rich in phytonutrients that act as antioxidants and help reduce inflammation. Yellow vegetables contain nutrients such as Vitamin A, B6 and C.

6. Top it all off with healthy fats

Add some healthy fats like Omega 3 fatty acids throughout the day, whether it be a sprinkle of nuts, few slices of avocado, or tuna for lunch. Healthy fats are important for brain and heart health as well as reducing inflammation in the body.

7. Vitamins, Minerals and Supplements

Folic acid, Vitamin B12 and iron are important in the creation of the red blood cells that carry oxygen through the body. The combination of these has helped reduce symptoms of chronic fatigue for those who have deficiencies. Coenzyme Q10 levels have been documented as commonly low in those with chronic fatigue syndrome, so supplementing with 200 milligrams per day for 3-6 months may prove beneficial.

We have been told that what you eat affects how you feel and that’s no different with those dealing with chronic fatigue. While there aren’t any specific diet for chronic fatigue, a balanced healthy diet is a vital part of your treatment plan. Just make sure to talk to your doctor and dietitian before making any substantial changes to your diet or adding/removing any supplements.