Energy levels during the first hours of the day can be affected by the size and composition of breakfast. However, feeling sluggish is not necessarily caused by food alone, as insufficient sleep and certain health conditions may also contribute to fatigue.
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Feeling sleepy is more likely after consuming a large, high-calorie meal. Foods high in added sugars and refined carbohydrates, such as some pastries, sweets, sweetened breakfast cereals and sugary drinks, may also cause rapid fluctuations in blood sugar levels in some people.
Sugars and refined carbohydrates are digested relatively quickly, while fiber-rich foods, such as whole grains, can slow digestion and carbohydrate absorption compared with refined alternatives.
The World Health Organization recommends that carbohydrates should come primarily from whole grains, vegetables, fruits and pulses, while limiting free sugars and highly processed foods.
What Should You Choose for Breakfast?
It is preferable to avoid excessive amounts of fried foods and large, high-fat meals. Instead, choose a balanced breakfast that combines protein, fiber and less-processed sources of carbohydrates.
Good options include eggs or yogurt with oats, whole-grain bread and fruit. A varied diet based on minimally processed foods, whole grains, fruits, vegetables and protein sources is consistent with WHO guidance on healthy eating.
Another habit that may cause discomfort after breakfast is lying down immediately after eating a large meal, particularly for people who experience gastroesophageal reflux.
People who experience reflux symptoms at night or when lying down are generally advised to leave at least three hours between eating and lying down or going to sleep.
What About Coffee and Tea?
Most healthy adults can consume caffeine in moderation. The U.S. Food and Drug Administration says that consuming up to 400 milligrams of caffeine per day is generally not associated with negative effects for most adults, although individual sensitivity to caffeine can vary.
Ultimately, balance remains the key factor in a healthy breakfast. Reducing added sugars and highly processed foods while choosing good sources of protein, fiber and whole grains can help create a more balanced meal. WHO recommends limiting free sugars to less than 10% of total daily energy intake, with further reduction to 5% or less offering additional health benefits.
However, severe or persistent fatigue should not automatically be attributed to food. It may be linked to other factors and could require consultation with a doctor to determine the underlying cause.
