20 Brain-Fogging Foods You Need To Stop Eating On Busy Days
These Foods Are Holding You Back
The snacks and meals you choose during a hectic workday play a surprisingly large role in your mental clarity. Some common ingredients can trigger a sluggish feeling or a mid-afternoon crash that makes checking off your to-do list feel nearly impossible. Making a few simple adjustments to your menu can help you stay sharp and energized when you need your cognitive gears to be turning at full speed.
1. Sugary Breakfast Cereals
Starting your morning with a bowl of Frosted Flakes might feel nostalgic, but it’s a recipe for a focused-killing sugar crash. These refined grains digest quickly and send your glucose levels on a roller-coaster ride before you’ve even finished your first cup of coffee. You’ll likely find yourself staring blankly at your computer screen by mid-morning as your energy bottoms out.
2. Diet Soda
Fake sugars aren’t much better for your focus than the real thing. Aspartame and other chemical sweeteners have been known to cause brain fog for some people. If you’re easily distracted by the additives in processed foods, your mind will do everything it can to avoid that project proposal.
3. Frozen Pizza
Few foods are as convenient when you’re busy working than freezer meals. However, most frozen pizzas are loaded with sodium, which causes dehydration and a heavy feeling. Too much salt makes you retain water and can cause you to space out for the remainder of your workday.
4. White Bread Sandwiches
White bread has no fiber to help regulate the absorption of sugar into your system. That means your go-to tuna sandwich is probably making you tired. White bread will cause your body to rapidly produce insulin, leaving you exhausted one hour later.
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5. Greasy Fast Food Burgers
The saturated fats in fast food meals take a lot of energy to metabolize. Your body has to work extra hard to digest those cheeseburgers, meaning less energy for your brain. You may find it more difficult to concentrate on your work when lunch consists of something greasy.
6. Packaged Fruit Juices
Juices bought in stores are really just flavored sugar water. Unless it’s 100 percent fruit juice with no added sugar, you’re probably better off drinking water. A large juice box can drastically spike your blood sugar, leaving you feeling unfocused for hours.
7. Commercial Salad Dressings
Store-bought salad dressings can be surprisingly bad for you. Most brands use soybean oil and high-fructose corn syrup, which promote fatigue. Your brain will thank you if you skip the premade bottles and just mix your own oil and vinegar.
8. Salty Potato Chips
A bag of salty chips will disappear before you know it if you’re working from home. But that combo of refined starch and sodium will leave you dehydrated and unable to focus. Instead of frying up your alertness, try snacking on some raw nuts or seeds for longer-lasting energy.
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9. Instant Noodle Bowls
Instant noodle bowls are another easy way to suck your energy dry. Most brands are packed full of MSG and preservatives, which are incredibly draining. Plus, you’re not getting much nutritional value from them anyway.
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10. Commercial Energy Drinks
Sure, they can give you some temporary alertness, but all that caffeine and sugar will make you crash hard. The comedown from your drink of choice is almost always worse than the tiredness you set out to correct. Save your energy drink for the weekend when you don’t have to worry about productivity.
11. Flavored Yogurt Cups
Many yogurts aimed at busy professionals are actually loaded with more sugar than a standard candy bar. This hidden sweetness can lead to a significant dip in your cognitive performance shortly after you finish your snack. Opting for plain Greek yogurt and adding your own berries is a much smarter way to fuel your gray matter.
12. Deep-Fried Appetizers
Onion rings, mozzarella sticks, fried pickles; they’re all delicious but bad for your brain. Foods cooked in trans fats promote inflammation, which directly affects your thought process. Cook things on the grill or bake them instead to stay alert all day long.
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13. Sweetened Coffee Creamers
You might think adding loaded creamer to your coffee offsets the jittery feeling caffeine gives you, but that’s not true. Sugar and highly processed fats do not mix, so your brain will pay the price. Try almond milk instead or learn to appreciate black coffee.
14. Processed Deli Meats
Did you know that many deli meats are packed with nitrates? Ham, turkey, and even bologna can make you feel tired because of the way they’re processed. Opt for freshly grilled chicken or even beans if you need to get your protein fix without any nausea.
15. Store-Bought Muffins
Stop by your favorite cafe for a muffin and you may as well be eating cake. Sugar and refined flour are brain fog chefs and you’ll pay the price by mid-morning. Eat something that will fuel your body and brain for longer than an hour.
16. Margarine and Vegetable Spreads
Industrial seed oils found in these spreads can contribute to a general sense of lethargy if consumed in high quantities. These fats don't provide the high-quality fuel your brain needs to perform complex calculations or creative writing. Using a little bit of avocado or real olive oil can make a world of difference in how sharp you feel.
17. Microwave Popcorn
Buttery popcorn is the perfect late-night snack, but some brands can make you feel dizzy and light-headed. Many folks work late and use popcorn to get through the night, but don’t let chemicals ruin your focus. Make your own popcorn and add nutritional yeast for a cheesy flavor.
18. Alcohol
Even a single glass of wine at a business lunch can significantly impair your executive functions for the rest of the afternoon. Alcohol is a natural depressant that slows down your central nervous system and makes clear thinking a much harder chore. It’s best to save the celebratory drinks for after you’ve officially clocked out for the evening.
19. Candy Bars
The sugar rush you get from eating candy is great but only lasts minutes. Your brain craves consistent energy to function, so eating chocolate bars will have the opposite effect you’re going for. Reach for dark chocolate instead if you need that sweet fix.
20. Heavy Pasta Dishes
Who doesn’t love digging into a big bowl of creamy pasta? Just like pizza, carbs trigger the release of serotonin, which makes you want to sleep for days. Portion-control your pasta or choose a veggie alternative to keep your mind reeling with ideas.
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