Nourish to Flourish: 10 Top Foods for Healing a Chronic Fatigue Syndrome (CFS) Crash
Healing your Chronic Fatigue Syndrome (CFS)
Living with Chronic Fatigue Syndrome (CFS) can be a challenging journey marked by unpredictable crashes that leave individuals feeling utterly depleted. During these times, proper nutrition becomes a powerful tool in supporting recovery and restoring energy levels. I find avoiding foods that spike energy levels to be helpful, so I drink lots of filtered water and avoid caffeine, sugar and chocolate. I focus on easy foods that don’t take much energy to make, to allow me more time to rest. While there's no one-size-fits-all solution for managing CFS, incorporating nutrient-rich foods into your diet can aid in easing symptoms and promoting healing. Here are my top foods to consider when navigating a CFS crash:
Homemade Trail Mix: You can get lots of key vitamins and minerals by making up a batch of mixed dried nuts, seeds and fruit and leaving it in an air-tight container on your bedside table. I have found this particularly helpful when I was in a very poorly state and unable to get to the fridge or cook. My favourites are pumpkin seeds, dried cranberries, raisins, walnuts, pecans and cashews.
Carrots with Houmous or Baba ghanoush: If you can buy organic carrots, there is no need to peel them, and you only need to wash them, and then they can be dipped into healthy dips such as houmous or baba ghanoush. If you feel up to cutting up a red pepper, this can make a nice change and provide different nutrients.
Fruit dipped in nut butter: I always have bananas in the house, which are great as they need no preparation and can be stored for a while. Apples, pears and blueberries are also good, as they only need washing and no preparation for days when you struggle to make any food. I love to top a rice cake with peanut or almond butter and sliced banana or dip cut-up apples into peanut butter.
Porridge: Cereal is a really quick meal, but most brands you find in the supermarket are loaded with sugar and preservatives. I scoop a third of a cup of oats, add some oat or almond milk and microwave for a minute or so. I top it with banana, blueberries, nuts and seeds. It is very quick to make and lovely in winter.
Rice or oat cakes: wholemeal rice cakes or oat cakes topped with your favourite toppings, such as avocado, nut butter, houmous, cheese, honey or marmite, are a great quick snack.
Boiled eggs: You can batch-cook a few boiled eggs at a time and keep them in the fridge for a day or so.
Smoothies: These are a great way to get lots of nutrients into your body if you don’t feel like eating or are far too fatigued to chew. You’ll need a good high-speed blender and there are plenty of recipes online. I like to add chia seeds to my fruit smoothies and spirulina to my vegetable smoothies for extra protein and nutrients.
Buddha Bowls: Especially in the summer, Buddha Bowls are a favourite of mine. Buddha bowl can be based on what you have in your fridge or cupboard that day and contain many different fruits, vegetables, pulses, beans, grains and shoots.
Jacket Potato or Sweet Potato: These foods can be stored for a while in the cupboard and cooked in the microwave easily. They are brilliant with sliced avocado, tomato, salad leaves, and microgreens.
Hearty Soups and Stews: If you only have the energy to cook once a week, use adaptations or ask for help making a big batch of hearty soup or stew. You can then freeze it and defrost it as and when you need. If this isn’t possible, see if you can purchase pre-made fresh soups with few or no processed foods.
In addition to incorporating these top healing foods into your diet, it's crucial to prioritise hydration, rest, self-care, and stress management during CFS crashes. Listen to your body's cues, and honour its need for nourishment and restorative practices. While dietary adjustments alone may not cure CFS, they can significantly help manage symptoms and support overall health and resilience.
Remember, finding the right nutritional approach for managing CFS may require experimentation and consultation with healthcare professionals, such as registered naturopaths, nutritionists or physicians specialising in chronic illness. For lifestyle management, a chronic illness coach can support you through those lifestyle changes, so get in touch to book a free discovery session if you feel this is something you need.
By harnessing the healing power of food and adopting a holistic approach to wellness, individuals living with CFS can cultivate resilience and nourish themselves back to vitality: one bite at a time.
This website is provided for informational purposes only and does not constitute providing medical advice or professional services. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before making changes. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
