Many women dealing with the hormonal fluxes of peri/menopause are also dealing with fatigue —an ever-present feeling of disabling weariness and exhaustion. Peri/menopausal fatigue can be due to the energy expended while dealing with related symptoms, or even exist as a standalone symptom all its own. In fact, one cross-sectional survey of 300 women found that 46.5% of women in perimenopause and 85.3% of women in menopause reported feelings of fatigue. Combatting fatigue generally requires a multi-pronged, holistic approach, one that involves lifestyle changes addressing problems like high stress, sleep disturbances, and medical issues. But as with so many health concerns, what we eat can have a huge impact on our fatigue, either positively or negatively. A diet full of wholesome and minimally processed foods is a source for long-lasting and crash-proof energy levels, while eating an excess of simple sugars, unhealthy fats, alcohol, and caffeine can leave you feeling sluggish and irritable. Fortunately, eating to support energy levels can be both easy and enjoyable. Try incorporating these 10 foods to fuel your body and mind, while limiting those that leave you feeling sluggish. How Food Impacts Your Energy Levels Food is more than just fuel — it directly influences how efficiently your body produces and uses energy. The nutrients you eat are broken down into glucose, fatty acids, and amino acids, which your cells convert into usable energy. When your meals include a balance of protein, fiber, healthy fats, vitamins, and minerals, blood sugar stays stable, your cells function optimally, and your brain remains alert. In contrast, highly processed foods and simple sugars can trigger rapid blood sugar spikes followed by crashes that leave you feeling irritable and exhausted. During perimenopause and menopause — when fluctuating estrogen can already affect blood sugar balance, sleep, and stress hormones — these crashes may feel even more pronounced, making nutrient-dense, steady-energy foods especially important. 10 Snacks That Fight Fatigue Fast 1. Eggs The humble egg is a nutritional powerhouse with an impressive lineup of vitamins and minerals including vitamin D, folate, B vitamins, iron, and selenium — and not getting enough of these vitamins and minerals is known to cause fatigue. Eggs are also rich in protein and essential amino acids like leucine which the body needs to convert energy for use. Additionally, eggs are a great source of healthy fats. The body needs these fats to support cell growth, absorb nutrients, and maintain high energy level. 2. Almonds They may be small, but almonds pack a big nutritional punch. They are rich in nutrients known to help stabilize blood sugar and energy levels, including fiber, protein, and healthy fats. Almonds are also a great source of magnesium, an essential mineral for energy production. And one study found that regular consumption of almonds had a positive impact energy regulation and recovery in the body. 3. Oats A hearty bowl of oatmeal in the morning provides slow-burning steady energy throughout the day. Oats are a high-fiber source of complex carbohydrates that are more slowly digested, providing a steady increase in blood sugar levels rather than the large spike and dip that occurs when the body digests simple carbs. The prebiotic fiber in oats is also great for gut health. An imbalanced gut has a direct effect on the nervous system and negatively impacts energy levels. Oats are also a natural source of the essential amino acid tryptophan. You may recognize tryptophan as the thing that makes you sleepy after eating Thanksgiving turkey, so it seems counterintuitive to eat it for energy. But tryptophan is also necessary for boosting serotonin levels, which helps combat chronic fatigue. 4. Leafy Greens Leafy greens are nutrient-dense, as well as easy to digest for the body’s use of nutrients, so you get a higher net energy gain. In other words, when you eat greens your body gets an abundance of energy-providing nutrients without having to work very hard to get them. And dark leafy greens are also rich in vitamin C which helps iron absorption to prevent anemia-related fatigue. 5. Salmon Salmon is particularly good for fatigue because of its rich polyunsaturated fat contents. A study found that increased consumption of fish, like salmon improves cognitive function and sleep in children— key for folks struggling with peri/menopause fatigue, as cognitive function and sleep quality significantly impact fatigue levels. Finally, salmon is rich in the entire B vitamins group which work to turn consumed food into energy. 6. Greek Yogurt Greek yogurt is a fatigue-fighting staple thanks to its high protein content, which helps stabilize blood sugar and prevent mid-morning crashes. It’s also rich in calcium and B vitamins, which play a role in converting food into usable energy. Additionally, Greek yogurt contains probiotics that support gut health — and since the gut plays a major role in nutrient absorption and immune function, a healthy microbiome can positively influence overall energy levels. Pair it with berries or chia seeds for added fiber and antioxidants. 7. Chia Seed Pudding Chia seeds may be tiny, but they’re packed with fiber, protein, omega-3 fatty acids, and magnesium — all nutrients that support sustained energy. The soluble fiber in chia seeds forms a gel-like texture when mixed with liquid, slowing digestion and helping maintain steady blood sugar levels. Magnesium, in particular, plays a key role in energy production at the cellular level. Preparing chia pudding ahead of time also makes it a convenient, nutrient-dense snack when fatigue hits. 8. Bananas Bananas are a quick yet balanced source of energy. They contain natural carbohydrates for immediate fuel, along with fiber to help prevent a sharp crash. Bananas are also rich in potassium, which supports muscle function and hydration — both important when fatigue is compounded by poor sleep or stress. Additionally, they contain vitamin B6, which helps the body convert food into energy more efficiently. 9. Dark Chocolate Dark chocolate (70% cacao or higher) can provide a gentle energy lift without the sharp crash associated with sugary snacks. It contains small amounts of caffeine and theobromine, natural compounds that may enhance alertness and mood. Dark chocolate is also rich in antioxidants, which help combat oxidative stress — something that can contribute to feelings of fatigue. The key is moderation: a small square is enough to deliver benefits without excess sugar. 10. Hummus with Veggie Sticks Hummus, made from chickpeas, provides a combination of plant-based protein, fiber, and healthy fats that work together to stabilize blood sugar and support sustained energy. Chickpeas are also a good source of iron and magnesium; two minerals linked to energy production. Pairing hummus with fiber-rich vegetables like carrots, cucumbers, or bell peppers adds hydration and additional nutrients without causing blood sugar spikes. The hormonal changes and symptoms that come with perimenopause and menopause can leave you feeling listless. But a healthy, well-rounded diet with plenty of whole foods supports your body’s ability to perform at its highest. While incorporating healthy foods like the ones in this list will create a solid nutritional foundation for energy production, it’s also important to avoid foods that will leave you feeling lethargic such as simple sugars and highly processed foods. You’ll really feel the difference as you transition to a consistent diet filled with whole, low-processed foods and plenty of hydration. The information found in this blog shall not be considered medical advice and is being provided for information purposes only. It is not intended to substitute professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider should you have any questions or concerns. Blog Updated on: April 8, 2026
