Feeling tired, bloated, or anxious despite eating “clean”? You’re not alone

Across the wellness world, restrictive diets and social media trends have shaped an idea of health that’s often too extreme to be sustainable or nourishing. We asked two experts, Natassia Dsouza, certified nutritionist and founder of Feel It, Not Feed It, and Hala Barghout, founder of Colour My Plate and registered clinical dietitian, to break down how these habits could be sabotaging your energy, mood, and overall health.

Why am I always tired, even though I eat healthy?

In theory, clean eating sounds ideal. But when it becomes about rigid rules and cutting out whole food groups, it can work against your body. “Because ‘eating clean’ often becomes a list of rules rather than a sustainable lifestyle,” says Natassia Dsouza. “People cut out entire food groups, over-rely on raw vegetables, or skip meals (fast) in the name of health. This creates stress in the body, disrupts blood sugar, and often means they’re not getting enough calories, carbs, or nutrients to feel truly nourished.”

Hala Barghout agrees: “Clean eating often gets confused with being too restrictive, cutting out entire food groups or relying on low calorie, low fat, sugar-free foods that lack balance. This can lead to under-eating, poor gut health, and hormonal imbalances.”

Constant fatigue, bloating, mood swings, and obsessive food thoughts are often overlooked signs that your version of healthy might actually be harmful. “If someone is constantly thinking about food, feels guilt after eating, avoids social situations involving food, or experiences low energy, irritability, or gut issues, these can all be red flags,” says Natassia. “Healthy eating should add to your life, not shrink your world or your mood.”

Hala points to signs like “constantly cold, tired, low on energy, or anxious around food.” Even if you’re eating what seems like healthy food, the approach could be too rigid or nutritionally unbalanced.

What happens when you cut out carbs, dairy or fats?

“Carbs are your brain and body’s main fuel. Dairy provides calcium and B vitamins. Healthy fats support hormones and mood. Cutting out these food groups without medical necessity can lead to fatigue, poor recovery, brittle nails, low mood, and more,” says Hala.

Natassia adds, “When you cut these out unnecessarily, you’re not just reducing calories, you’re removing critical nutrients that support energy, mental clarity, and metabolic function. That said, it’s important to distinguish between intentional restriction and necessary adjustments due to allergies or diagnosed intolerances. If your body genuinely doesn’t tolerate dairy or gluten, for example, that’s different, but even then, it’s crucial to find nutrient-dense alternatives rather than simply eliminating and under-eating.”

Can overthinking what you eat cause fatigue and bloating?

Worrying about eating “perfectly” can do more harm than the food itself. “When we’re in a state of chronic stress about food, we activate the body’s fight-or-flight response. That impacts digestion, raises cortisol, and drains our energy,” says Natassia. “The irony is, even the most nutrient-dense meal won’t feel good in your body if it’s eaten with guilt or anxiety.”

Hala echoes this: “Constantly overanalysing food choices puts your body in a state of chronic stress. This affects your digestion and even how well you absorb nutrients. The pressure to eat perfectly can also lead to burnout, guilt, or disordered eating patterns.”

What popular “healthy” habits might be harming you?

Skipping meals, relying on smoothies, green juices, or protein bars, and eating only raw salads are all commonly promoted as health hacks, but often end up causing more issues than benefits. “Skipping meals in the name of intermittent fasting when it doesn’t suit their body, overloading on fibre or protein bars… can leave people undernourished, bloated, or even constipated,” says Natassia.

Tips to stop feeling tired all the time

Rather than removing foods, both experts suggest starting with what to add. “Start by adding, not removing,” says Natassia. “Look at your meals and ask: Do I have enough protein? Am I including carbs with each meal? How often am I eating throughout the day?”

Hala recommends taking a wider view: “Start by asking yourself: Am I eating enough? Am I including a balance of protein, carbs, and healthy fats at each meal? Am I eating regularly throughout the day? From there, take a look at other key factors: sleep, stress levels, and daily movement… I also recommend getting your hormones checked.”

Forget perfection. Think about variety, enjoyment, and meeting your needs consistently. “It’s simple, realistic, and consistent,” says Natassia. “A protein-rich breakfast like eggs with toast and avocado, a nourishing lunch with grilled chicken, quinoa, and roasted veggies, balanced snack like Greek yoghurt with berries or hummus with crackers, and dinner with carbs, protein, fats, maybe a beef stir-fry with rice. And don’t forget a fun food in there… true balance in there. Whether it’s a square of chocolate after lunch, a scoop of gelato with your kids, or fries on the weekend, balance isn’t just about nutrients; it’s about nourishment for the soul, too. True balance includes both intention and enjoyment.”

Hala shares a similar vision: “A veggie omelette with sourdough for breakfast or lentil, chicken salad with sweet potato for lunch, a handful of raw nuts or Greek yoghurt for a snack, and grilled salmon with quinoa and roasted veg for dinner. It’s not about perfection, but about variety, balance, and eating enough.”

So, how can we move toward a healthier mindset without falling into obsession? “Focus on how food makes you feel. Physically, emotionally, and mentally,” says Natassia. “Build meals around balance, not elimination. Let go of perfection. Aim for consistency, not control.”

Hala’s advice: “Think nourishment, not punishment. Eat to fuel your body, not to fix it. Focus on adding, not restricting… Be flexible. Every day won’t look the same, and that’s okay.” Whether you’re starting from scratch or resetting your habits, ditching the extremes may be the healthiest move of all.