1. Inflammatory Oils
These types of oils (think vegetable oils, seeds oils, hydrogenated oils) are rich in omega-6 fatty acids, which can promote inflammation when consumed in excess. Industrial oils are calorie-dense but offer little to no nutritional benefit.
"Some oils are created in such a way that contributes to their negative health effects," Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements says. While Lisa Richards, registered nutritionist and creator of The Candida Diet, adds that canola oil is "at the top of this list," though it is a popular cooking oil and thought to be healthy, it is "quite the opposite."
"It is considered healthy because canola oil is made using omega-3 fats, but these fats are fragile and denatured during the high-heat processing," she advises.
2. Sugar
Sugar and ingredients ending in "-ose" (like glucose, fructose, sucrose, maltose, etc.) can lead to energy fluctuations and, over time, insulin resistance, which makes energy production less efficient.
Foods with processed sugar can promote inflammation in the body, a known factor in fatigue, and can make you feel sluggish over time.
3. Gluten
For individuals sensitive to gluten or with conditions like non-celiac gluten sensitivity (NCGS) or celiac disease, consuming gluten can lead to bloating, gas, and discomfort. These digestive issues can drain energy and leave you feeling sluggish.
Gluten-containing foods, like white bread or pastries, are often high in refined carbs. These can cause blood sugar spikes and subsequent crashes, leading to feelings of sluggishness.
4. Dairy
Many dairy products are high in fat, which can take longer to digest. In some cases, this slow digestion can lead to feelings of heaviness and sluggishness, especially if consumed in large quantities or with other heavy foods.
"It’s estimated that about 75% of adults cannot process cow dairy efficiently," health influencer Ben Azadi (@thebenazadi) states, adding that this can lead to inflammation. Lactose intolerance, a common condition where the body struggles to break down lactose, can cause bloating, diarrhea, and stomach cramps. Even for those who tolerate dairy, conventional cow dairy products may contain hormones or antibiotics that disrupt gut health. Azadi suggests exploring alternatives like sheep or goat dairy, which contain a different protein structure and are often easier to digest. Non-dairy options like almond or oat milk are also excellent choices for those looking to avoid dairy altogether.
5. Alcohol
Alcohol is a diuretic, causing increased urination and loss of fluid. Dehydration can lead to fatigue, brain fog, and a lack of energy. It can also deplete you of essential nutrients like B vitamins, magnesium, and zinc, which are crucial for energy production. These depletions can contribute to long-term sluggishness.
Among its many other well-known risks, alcohol is a major culprit in inflammation. According to registered dietitian Lauren Mahersi, alcohol can damage your stomach lining and produce free radicals during digestion, which is a recipe for inflammation.
"When we digest alcohol, it releases free radicals that increase inflammation throughout the body," she explains, adding that this inflammatory response can exacerbate gut sensitivity and other health issues.