Energy crashes linked to unhealthy snacking as Gen Z become top consumers

Gen Z are officially Britain’s biggest snackers, consuming nearly double the amount of food between meals compared to Boomers. A new study of 2,000 adults has revealed that under-29s polish off an average of 81 snacks a month—that’s nearly 1,000 a year—while Boomers consume just 45 per month.

Seven in ten Gen Zers graze on snacks throughout the day, with some admitting that they enjoy snacking more than eating main meals. However, the majority of adults, including Gen Z, typically reach for unhealthy options like biscuits, crisps, or chocolate. Instead of choosing healthier items, these choices are wreaking havoc on their focus and energy levels.

According to the research, after eating an unhealthy snack 18% of those polled reported feeling sluggish or bloated, 14% said it left them thirsty, and 12% suffered from clear fatigue.

Gen Z and Millennials were both likely to report fatigue (17% for both) and difficulty concentrating (10% for both) after eating an unhealthy snack– which was higher than the overall average.

"Blood sugar levels naturally decline a few hours after eating, which can lead to fatigue, brain fog, and reduced focus," says dietitian Dr. Carrie Ruxton, who consulted on the research for European Mushrooms. "Snacking cleverly can help stabilise energy and prevent those dips."

For 91% of those who indulge in unhealthy snacks, the result is an inevitable energy crash with a mid-afternoon slump between 2pm and 4pm most likely for 25%, and the national average ‘crash time’ being 3.06pm.

Dr. Ruxton warns that while many view snacks as a quick fix, they are often working against the body's natural energy rhythm. As such, she suggests snacking on foods that can help maintain energy levels throughout the day, like Mushrooms.

Dr. Ruxton said: “Mushrooms are packed with B vitamins that support energy release from our foods, so could be added to a morning snack for an energy boost.

“They also help reduce tiredness and fatigue as they’re naturally low in sugars, providing a steady energy source and an option for a picky bits platter later in the day.

“They also contain fibre and nutrients which support immune function. Unlike highly refined snacks, mushrooms work with the body’s energy rhythm and not against it, which can help Brits to avoid reaching for another quick fix.”

But 15% said healthy snacks were boring.

Snack enthusiast and former Love Island star Will Young (known as Will the Farmer), who has teamed up with European Mushrooms, said: “I tend to eat five or six healthy snacks throughout the day rather than three main meals.

“Whether I’m heading to work, the gym or meeting friends, I often grab a sneaky snack on the go, such as mushrooms either on toast, in an omelette or air fried into a savoury popcorn-style snack.

“Many people often reach for food when their energy dips, but they often choose the wrong foods at the wrong time which leads to bigger crashes.

“We don’t need to stop snacking; we need to snack smarter.”