Health information for Aboriginal and Torres Strait Islander women.
Brain fog, low energy and constant hunger aren’t just part of being busy. They can be signs your body isn’t getting the fuel it needs. Here Accredited Practising Dietitian Brooke Delfino unpacks why under-fuelling is so common and shares the everyday changes that can help you feel more like yourself again.
This article was produced in collaboration with Dietitian Connection for Women’s Health Week 2026.
You eat plenty of vegetables. You exercise regularly. Yet you’re exhausted. By mid-afternoon, your energy has dipped and concentrating feels harder than it should. You’re hungry again not long after eating, and thoughts about food seem to take up more space in your day than you’d like.
It’s easy to dismiss these feelings as stress, a busy schedule or simply part of modern life. Sometimes they are. But they can also be your body’s way of telling you it isn’t getting enough energy from food. This is known as under-fuelling, and it may be more common than people realise.
Under-fuelling happens when you regularly eat less than your body needs to support everyday activities and overall health. This doesn’t necessarily mean skipping meals or following an extreme diet.
It can happen when life gets busy and meals are missed, or when you’re trying to eat ‘healthily’ but unintentionally cut out foods that provide energy. It can also happen when stress, illness, appetite changes or food rules affect how much you eat.
Your body needs energy from food to support everything from movement and concentration to hormone production, immune function and muscle recovery. When energy intake is consistently too low, the body may start to prioritise functions that are essential for survival, such as keeping your heart, lungs and brain working properly, while leaving less energy available for other processes like reproductive health, bone maintenance and recovery.
Women are often exposed to messages that encourage eating less, avoiding certain foods or food groups (for example, carbs) or ignoring hunger signals. Diet culture can make restriction seem normal or even healthy. Social media can add to the confusion by promoting unrealistic eating patterns and conflicting nutrition advice.
However, under-fuelling isn’t always linked to dieting. Busy work schedules, family responsibilities, financial pressures, stress and the mental load can make regular eating difficult. Sometimes, looking after others can leave little time or energy to focus on your own needs.
Whatever the reason, under-fuelling is not a personal failure. It’s often the result of a combination of social, emotional and everyday life circumstances.
The signs of under-fuelling are not always obvious and often develop gradually over time. Common signs may include:
These symptoms can have many causes, so they don’t automatically mean you’re under-fuelling. If these symptoms are affecting you, it’s worth having a chat with your doctor.
Food provides more than just energy for your day. Over time, not eating enough can affect both physical and mental health. It may impact your energy levels, mood, concentration, exercise recovery, bone health, immune function and reproductive health. Low energy intake can sometimes contribute to menstrual changes, including irregular or absent periods.
The good news is that many of these effects can improve when the body receives the nourishment it needs.
Eating enough doesn’t mean following a perfect meal plan. It means eating regularly and including a wide variety of foods that provide energy and nutrients throughout the day.
This might look like:
Some days will look different from others, and that’s normal. The goal isn’t perfection. It’s making sure your body has enough fuel to support your health, wellbeing and lifestyle.
Sometimes, under-fuelling may be linked to disordered eating or an eating disorder. Disordered eating doesn’t always look the way people expect. It can include rigid food rules, ongoing restriction, anxiety around eating or feeling unable to meet your body’s needs.
If eating feels stressful, overwhelming or difficult to manage, support is available. You can speak with your doctor, an Accredited Practising Dietitian, or contact the Butterfly Foundation for resources and support. Need to talk to someone now? You can call 1800 ED HOPE (1800 33 4673).
Consider seeking support if you:
Your doctor or an Accredited Practising Dietitian can help identify possible causes and provide personalised advice.
Most of us have been exposed to messages that promote eating less or restricting certain foods. But your body needs enough fuel to function at its best. Eating enough is not self-indulgent. It’s an important part of caring for your physical and mental health.
If you’re constantly tired, hungry or struggling to feel your best, it may be worth asking yourself a simple question – am I eating enough to support my body?
