Eating for Energy: Daily Nutrition Habits to Fight CIDP Fatigue

"Fatigue is not just being tired—it's like moving through mud, uphill, in the dark."
If you live with CIDP, you probably know that kind of exhaustion all too well. For me, fatigue wasn’t just a symptom—it was a daily roadblock. But here’s the truth: food became one of my strongest tools for getting even a few steps ahead.

In this post, I’m breaking down the daily nutrition habits that genuinely helped me manage energy crashes and rebuild some of that stamina. We’re talking steady carbs (no sugar spikes here), essential proteins, fats that actually fuel, and some underrated nutrients like B12, magnesium, and iron that made a huge difference for me.

Plus, I’ll walk you through a sample “energy day” meal plan—things I actually eat, not just theory.

How Food Affects CIDP Fatigue

I used to think I was just lazy. No matter how much I slept—or how many cups of coffee I downed—there were days I couldn’t get off the couch. My limbs felt like they were filled with wet cement, and my brain? Totally fogged out. If you’re living with CIDP, I know you probably get what I mean. Fatigue isn’t just a symptom. It’s a thief. It steals your energy, your clarity, and your ability to show up for life.

It wasn’t until I started studying to become a functional nutritionist that I understood my fatigue wasn’t just about my nerves—it was about my mitochondria. These tiny powerhouses inside our cells are responsible for producing the energy (ATP) we need to function. And guess what? CIDP, like many chronic inflammatory diseases, messes with them. Chronic inflammation and oxidative stress can damage mitochondria, making it harder for your body to create the fuel it needs.

That’s when things started to click. My nerves were inflamed, my immune system was confused, and my energy systems were struggling to keep up. No wonder I felt like I was running on empty.

One of the first things I learned to do was get off the blood sugar rollercoaster. You know the ride: quick carbs in the morning (hello, cereal or a muffin), a spike in energy, and then the crash. I used to reach for a bagel thinking it was “quick fuel.” But all I got was a quick spike… and then a crash that left me napping by 11 a.m. Learning to balance my meals with protein, healthy fats, and slow-digesting carbs changed everything. Oats with chia and peanut butter in the morning? Total game-changer.

The other major key? Tackling inflammation. It’s sneaky. You might not feel it like a swollen ankle, but inside, it’s constantly irritating your nerves and draining your energy reserves. I had to rethink what “healthy” even meant. For years, I thought granola bars and flavored yogurts were good choices—but they were packed with hidden sugars and inflammatory oils that actually worsened my symptoms.

And don’t even get me started on hidden fatigue triggers in so-called “healthy” foods. Things like artificial sweeteners, conventional dairy, gluten, and even some nightshades (like tomatoes or peppers) can be problematic for some people with autoimmune nerve disorders. It took me a long time (and a lot of food journaling) to realize that something as simple as a salad dressing with canola oil or a protein bar with soy isolate could set me back for an entire day.

Now, when I eat, I think about fuel, not just flavor. I ask myself: Will this meal help my body create energy, or will it steal it? That one shift in thinking helped me take back a bit of control.

Food can’t cure CIDP—but it can absolutely change how you feel living with it.

Balancing Macros for Sustained Energy

When I was first diagnosed with CIDP, I did what most of us do—I Googled everything. Diets. Supplements. Miracle cures. It was overwhelming and, honestly, a little depressing. There’s so much conflicting advice out there. But the more I listened to my body (and not just the internet), the more I realized: it wasn’t about eating less or cutting everything out. It was about eating smarter—especially when it came to my macros.

Let’s start with carbs—the most misunderstood of the bunch. For a while, I avoided them like the plague. I’d been told they were the enemy if I wanted to have more energy. But here's the truth: not all carbs are created equal. When I shifted to steady carbs—like roasted sweet potatoes, steel-cut oats, and legumes—everything changed. These are complex carbs that digest slowly and keep my blood sugar steady. No more mid-morning crashes or that 3 p.m. zombie feeling. A bowl of oats with flaxseed and berries in the morning gives me the kind of lasting energy that coffee just can’t touch.

Now let’s talk fats. For years, I was scared of fat. I’d grab the low-fat yogurt, skip the nuts, and cook with spray oil. But here’s the deal: healthy fats are crucial when you’re managing a neurological condition like CIDP. Our nerves are literally coated in fat (hello, myelin sheath), and we need those omega-rich foods to keep everything functioning. I started adding avocado to my breakfast, snacking on a small handful of walnuts, and drizzling extra virgin olive oil on roasted veggies. These small changes didn’t just improve my energy—they improved my focus and helped me feel fuller, longer. Bonus? They also helped with inflammation.

Then there’s protein—my non-negotiable. I used to think of protein as something gym bros worried about. But when you’re fighting a condition that affects your nerves and muscles, protein becomes sacred. It supports tissue repair, balances blood sugar, and gives your body the raw materials to heal. I try to get a solid source at every meal: eggs, organic chicken, lentils, or sometimes a clean protein powder in a smoothie. It doesn’t have to be fancy. One of my go-to lunches is a bowl with quinoa, chickpeas, spinach, and a tahini-lemon drizzle. It takes 10 minutes and keeps me steady all afternoon.

What I’ve learned is this: there’s no magic number or perfect ratio of macros. But tuning into how carbs, fats, and proteins work together in my meals gave me the foundation to feel more in control of my energy. Some days I need more carbs. Some days I crave more fat. But as long as I’m hitting all three, in real, whole-food form, I feel like I’m giving my body a fighting chance.

And on the rough days? A spoonful of peanut butter, a couple of dates, and a pinch of sea salt has gotten me through more than a few CIDP flares. Food is not just fuel. It’s medicine. It’s comfort. And when it’s balanced, it can be one of the best allies we’ve got.

Micronutrients that Support Nerve & Energy Health

When I started really digging into how to manage my CIDP fatigue through nutrition, I thought I had my bases covered with balanced meals and whole foods. But I still felt… off. Like I was missing something. That’s when I started learning about micronutrients—those small but mighty vitamins and minerals that work behind the scenes to keep our nervous system running and our energy steady. For me, getting these dialed in made a world of difference.

Let’s start with vitamin B12, especially in its methylcobalamin form. I’d been low in B12 for years and had no idea. It’s essential for methylation—a process that helps with detox, DNA repair, and most importantly for us, nerve function. The tricky part? People with autoimmune or gut issues (hello, me!) often don’t absorb B12 well through food alone. That’s why I switched to a high-quality sublingual methylcobalamin supplement. Within a few weeks, I noticed a difference—not just in energy but in clarity. Less brain fog. Fewer pins-and-needles sensations. It was like my nerves were getting a little more juice to work with.

Then there’s magnesium—the unsung hero of calm and steadiness. This mineral helps regulate nerve impulses, supports muscle relaxation, and plays a big role in energy production. For me, magnesium glycinate was the real game changer. I started taking it at night and not only did I sleep better, but some of my muscle twitching and nerve pain eased up too. Foods like pumpkin seeds, leafy greens, and dark chocolate became regulars in my kitchen. (Let’s be honest, I never need an excuse to eat dark chocolate!)

Next up is iron. I didn’t think I had an issue with it until I realized I was walking around with just barely normal levels. And even that wasn’t enough. Low iron means less oxygen to your cells, which means fatigue—plain and simple. I don’t eat a lot of red meat, so I focus on lentils, cooked spinach, pumpkin seeds, and I pair those with vitamin C-rich foods (like bell peppers or lemon) to help with absorption. A gentle iron supplement helped during times I felt extra drained—but always under supervision because iron is one of those nutrients you don’t want to overdo.

Finally, there are a few bonus nutrients that I keep in my back pocket for extra support:

• CoQ10, which supports mitochondrial energy production. Think of it as a spark plug for your cells.

• L-carnitine, which helps transport fatty acids into mitochondria to be used as fuel—something folks with nerve issues often need more of.

• Alpha-lipoic acid (ALA), an antioxidant that supports nerve health and has even been used in studies on diabetic neuropathy. I take it periodically in cycles, especially when my symptoms feel more active.

All of these nutrients work like little gears in a bigger energy machine. You don’t always notice when one is slightly off… until you fix it and realize how much better things run. CIDP can feel like your body is constantly taking more than it gives—but getting these micronutrients right helped me start giving something back.

And no, it didn’t all change overnight. I still have fatigue. I still have flare days. But the lows aren’t quite as low, and my recovery time has improved. I’ll take every small win I can get.

What I Eat in a Day to Avoid Crashes

Living with CIDP means I’ve had to make peace with energy coming in waves. But over the years, I’ve learned that how I eat can shape those waves—turning sharp, unpredictable crashes into steadier hills and valleys. There’s no perfect “CIDP diet,” but there is a rhythm that works for me. It took trial, error, and lots of journaling, but I eventually crafted what I call my “energy day”—a loose framework of meals that helps me feel more grounded and less like I’m running on fumes.

Here’s what a typical day looks like when I’m aiming to stay balanced and avoid those dreaded mid-day crashes:

🌞 Breakfast

• Bowl of steel-cut oats cooked in soy milk

• A scoop of ground flaxseed

• Topped with blueberries, chopped walnuts, and a swirl of peanut butter

• Herbal tea with a splash of coconut milk

This combo gives me slow-burning carbs, healthy fats, and fiber. I used to skip breakfast or grab something quick like a granola bar—big mistake. Eating within an hour of waking helps stabilize my blood sugar and set the tone for the day.

🥗 Lunch

• Grilled chicken or lentil patties

• Quinoa or roasted sweet potatoes

• Steamed broccoli with olive oil and lemon

• Fermented veggie or sauerkraut on the side

Midday is where I used to lose momentum. I’ve learned that building a meal—not just grabbing snacks—makes a huge difference. The mix of protein, steady carbs, and healthy fats gives me stamina. Plus, fermented foods help my gut (and immune system) stay in check.

🍎 Snacks

• Apple slices with sunflower seed butter

• A hard-boiled egg with pink salt

• A handful of pumpkin seeds and a few dates

• DIY trail mix (walnuts, goji berries, dark chocolate chips)

Snacking isn’t just about hunger—it’s about preventing crashes. I try to eat every 3–4 hours, always combining a fat or protein with a carb. No more solo crackers or fruit bombs that spike and dip my blood sugar.

🌙 Dinner

• Wild salmon or tuna

• Roasted root veggies

• Arugula salad with avocado, cucumber, and olive oil

• Herbal tea or warm lemon water

Dinner is lighter, calming, and easy on digestion. I avoid late-night sugar or heavy starches, which used to leave me wired at bedtime and wiped in the morning.

Now, let’s talk about what I don’t eat.

Ultra-processed foods? They’re pretty much off my list. Anything with more than five ingredients I can’t pronounce gets a hard pass. Same goes for sugary drinks, including most “healthy” smoothies, flavored waters, and juices. Those hidden sugars were fueling my flares and tanking my energy.

And while I don’t follow a rigid plan, I do keep an eye on labels. Added sugars, seed oils (like canola or soybean), and artificial sweeteners? Those are major energy thieves in disguise.

Finally, hydration—the unsung hero of energy management. I used to drink plain water all day and still feel tired. Now, I rotate between filtered water, mineral water (hello magnesium and potassium!), and DIY electrolyte blends (water + pinch of sea salt + splash of lemon + tiny drizzle of honey). I sip steadily throughout the day instead of chugging big glasses at once, which used to mess with my digestion and energy.

If there’s one thing I’ve learned, it’s this: energy isn’t built with caffeine or sugar spikes—it’s built with consistency. I’m not perfect. Some days are frozen pizza days. But when I come back to this “energy day” rhythm, my body thanks me. It’s not about restriction—it’s about support.

My Favorite Energy Smoothie Recipe

I’ll be honest—mornings are hard. On the rough days when I wake up feeling like I never actually slept, the thought of standing over a stove or chewing through a big meal feels like too much. That’s when I reach for my go-to energy smoothie. It’s fast, gentle on my gut, and somehow both calming and energizing. I call it my “reboot blend” because it genuinely helps me reset when my tank feels empty.

I’ve tried a lot of smoothies over the years. Some tasted amazing but left me crashing an hour later. Others were packed with superfoods but felt too heavy or too complicated. This one? It hits the sweet spot—nutrient-dense, blood sugar-stabilizing, and easy to tweak depending on what my body needs.

🌿 My Reboot Smoothie (Base Recipe):

• 1 small frozen banana or ½ cup frozen berries

• 1 scoop unsweetened plant-based protein powder (I use a pea or hemp blend)

• 1 tbsp ground flaxseed or chia seeds

• 1 handful of spinach or baby kale

• 1 cup unsweetened oat milk (or coconut water if I need more electrolytes)

• Optional: ½ tsp cinnamon + pinch of sea salt

🌀 How I Customize It:

• On days when I need more brain power, I add a teaspoon of MCT oil or lion’s mane mushroom powder.

• If I’m feeling wired but tired, I’ll toss in a scoop of collagen peptides to make it a little more grounding.

• When my gut feels off, I skip the greens and add ½ a steamed zucchini (you can’t taste it!) for creaminess and easier digestion.

What makes this smoothie so effective for my CIDP fatigue is how it hits all the right energy buttons:

• Steady carbs from fruit—just enough to gently raise blood sugar without the spike.

• Protein and fat to stabilize that rise and help me feel fuller, longer.

• Fiber from seeds and greens to support digestion and detox pathways.

• Micronutrients like magnesium, potassium, and plant-based iron that help reduce fatigue and support nerve health.

• And honestly? It just tastes good. It feels like I’m doing something kind for myself, which matters just as much as the nutrients.

Plus, it’s blender-to-glass in under five minutes. No chopping, no pans to clean—just real, functional food that works.

There’s something powerful about having one thing you can count on when everything else feels unpredictable. For me, this smoothie is that thing. It’s not a magic cure, but it’s a small ritual that makes my day more manageable.

If you're navigating CIDP or chronic fatigue, I highly recommend finding (or creating!) a blend that works for your unique needs. Play with textures, tweak the ingredients, listen to your body. One good smoothie won’t change your whole life—but it might just change your morning.

CIDP fatigue is relentless, but I’ve learned that what I eat—and when I eat—makes a real difference in how I function daily. Building energy-supportive meals doesn’t have to be fancy or restrictive. Start small: swap one sugary snack for a protein-fat combo, or add some magnesium-rich greens to dinner.

Remember, this is a long game. Track what works, adjust when needed, and stay curious. Your plate can be one of your best tools for resilience.

👉 Got a favorite fatigue-fighting food or quick meal hack? Drop it in our socials—I’d love to try it.