Adrenal Fatigue Diet - 15+ Foods to Eat [Recipes Included]

• Health & Wellness
• immunity
• leafy greens
• lean meat
• mood
• recovery
• stress relief
• whole grain

Do you find yourself in the loop of never-ending to-do lists and chores and feeling super tired?

Living under constant stress messes up with your stress hormones, and you experience the effects of adrenal fatigue.

And to get yourself through the busy and stressful workdays, you run to coffee, energy drinks, and sugary snacks to give you an energy boost.

But that’s simply not enough. An hour or two after the initial boost, and you feel even more worn out.

So, how can you break this vicious cycle?

To fix the problem, start making small changes to your everyday routine. A healthy diet, balanced lifestyle, and a little help from natural energy-boosting supplements can improve the symptoms related to adrenal fatigue.

In this article, we’ll discuss:

• What is adrenal fatigue?
• Adrenal fatigue diet - what to eat
• Foods to avoid
• Seven adrenal fatigue recipes

Let’s dive in!

What is Adrenal Fatigue?

Living under constant stress affects your adrenal glands. These are tiny organs located right above your kidneys. They are responsible for the continuous production of your stress hormones like cortisol, adrenaline, and aldosterone.

When you experience chronic stress, your adrenal glands can’t keep up, and the levels of your stress hormones deplete with time. The result - you feel tired and weak all the time for no apparent reason. And that’s adrenal fatigue!

The typical adrenal fatigue symptoms include:

• Hair loss
• Lightheadedness
• Anxiety
• Chronic tiredness
• Unexpected weight gain or loss
• Digestive issues
• Difficulty falling asleep (insomnia)
• Nervousness

Using alcohol might make your adrenal fatigue symptoms worse - read more here!

Sometimes the symptoms might be an indication of a more serious health condition, which is why it’s essential to always consult your doctor before taking any actions.

It’s important to note that most medical practitioners do not recognize adrenal fatigue. They usually interpret the symptoms as a milder version of adrenal insufficiency.

So, if your doctor doesn’t find any other severe underlying disease, you might want to start paying attention to your diet and take some natural supplements to recover your adrenal glands’ health.

to help recover from adrenal fatigue.

To support the proper functioning of your adrenal glands and balance the levels of your stress hormones, a healthy and nutritious diet is always a good start. You will be surprised how much the food you put in your body can change the way you feel!

But adopting an entirely new diet plan doesn’t happen overnight. Your body needs to adjust and get used to all the changes you will put it through.

So, to make things easier and in sync with your body’s functions, you can always start taking natural supplements like Organic Ashwagandha alongside a healthy diet plan.

Ashwagandha is an ancient herb used in Ayurvedic medicine for thousands of years. The herb helps with adrenal fatigue, stress relief, and it relaxes your mind and body.

Ashwagandha is a natural adaptogenic herb, which means it brings your body’s hormones to their normal levels. If they’re too high, Ashwagandha will bring them down, and if they’re too low, it will increase them.

The vegetarian capsules from Happy Healthy Hippie contain high-quality Ashwagandha and black pepper to help you boost your energy and mood in the healthiest way possible. Pills save you from the unpleasant taste of raw Ashwagandha.

This supplement will also boost your immune system and reduce the stress you experience daily.

What Is an Adrenal Fatigue Diet?

Upon hearing the word “diet”, most of us think it’s about eating small portions and cutting back on calories.

While that’s the case for most diets, that’s not what an adrenal fatigue diet is about.

An adrenal fatigue diet is a natural, food-based approach to dealing with adrenal fatigue symptoms. Its goal is to support your body with the nutrients it needs to heal back into its previous, normal state of health.

The diet does this by:

• Normalizing blood pressure
• Increasing nutrition within the body
• Balancing sugar levels
• Lowering high cortisol levels

Now, whether or not you’re experiencing adrenal fatigue, the adrenal fatigue diet is a perfectly wholesome plan for almost everyone.

It contains veggies, whole grains, nuts, seeds, and healthy fats, all great sources of fiber, vitamins, and minerals, of which most of us are not getting enough. The diet also discourages foods that are indigestible or inflammatory to the gut, such as caffeinated drinks, heavenly processed food, refined carbohydrates, and hydrogenated oils.

Adrenal Fatigue Diet - What to Eat

Eating healthy and regularly can be a game-changer when it comes to adrenal fatigue. Having a well-balanced diet that includes proteins, healthy fats, and complex carbohydrates will help your body release steady levels of energy throughout the day.

Your daily portion of vegetables will provide you with the needed dose of vitamin B, C, E, and magnesium, which are vital for the normal functioning of the adrenal glands.

Here’s a rundown of the most effective foods that, in addition to ashwagandha, will help with your adrenal fatigue:

• Whole grains. Brown rice, whole wheat, and buckwheat are great alternatives to refined carbohydrates. Whole grains contain more fiber, vitamins, and proteins. They also break down much slower in your body, allowing for a more extended release of energy throughout the day.
• Leafy greens. Kale, spinach, and collard greens are a good source of magnesium. This mineral is essential for many of your body’s functions, including healthy blood sugar levels and adrenal gland hormone production.
• Lean meats. Aim for grass-fed beef, free-range chicken, and turkey. Organic meats are a good source of protein and nutrients that give you an extra boost and endurance during the day.
• Dairy and eggs. If you’re vegetarian, these foods are another great source of protein that will provide your body with energy and support your adrenal functions.
• Seeds and nuts. These include sesame seeds, flax seeds, cashews, almonds, and walnuts, among others. They provide you with essential fatty acids like Omega 3 and Omega 6, which help the proper functioning of your adrenal glands and reduce inflammation.
• Fish. Fatty fish like salmon and herring, for example, will provide your body with Omega 3 oils that are vital for the regulation of your blood pressure.
• Healthy fats. These can come from coconut, avocado, or olives. If you experience adrenal fatigue, you might find yourself craving foods rich in fats and oils since these make you feel better for a longer time. You should aim for fats that come from natural sources instead of those that are heavily processed. Fats help balance your cholesterol levels, supporting the adrenal functions of your body.
• Low-sugar fruits. Fruits low in sugar like mango, apples, and plums will make you feel much better than high-sugar fruits. That’s because more sugary fruits have higher levels of potassium and fructose, which could contribute to the imbalance in your body’s adrenal functions.

Check out these adrenal fatigue snacks you can easily incorporate in your diet!

Foods to Avoid

Apart from eating high-quality food, you should also try to cut back on some unhealthy options. If you suffer from symptoms of adrenal fatigue, you will crave snacks and drinks that give you a quick energy rush.

Just like with any short term solution, such spikes in your energy don’t last for long and only leave you feeling even more exhausted than before.

That’s because fast foods and unhealthy snacks give you more empty calories and not enough nutrients and vitamins. So, your body does not get enough energy from food, and the adrenal fatigue symptoms worsen.

So, let’s see which foods you need to avoid and why.

• Sugary snacks and soda. When you feel fatigued, you might be reaching out for cookies, donuts, cupcakes, and sugary drinks to help you get your blood sugar up. But they raise your blood sugar so high that they cause excessive insulin production. Later on, you get a blood sugar crash and more cravings for sweets. This way, you are more and more dependent on sugar snacks. These snacks lead to other health issues like an imbalance in your hormones and lower energy levels.
• Hydrogenated oils. Peanut butter, coffee creamers, pre-made baked goods, and fried foods all contain hydrogenated oils. These fats have many added chemicals so they can remain solid at room temperature. They are stripped of their nutrients and have added preservatives that will contribute to your discomfort and tiredness.
• Refined grains. White flour and other processed grains don’t contain the complex starchy carbohydrates that usually give your body lots of nutrients. Refined grains don’t contain any healthy fibers and nutrients. All that’s left is unhealthy carbohydrates that make you feel full but unsatisfied with your meal. Foods made of refined grains include white bread, pasta, pizza dough, white rice, most pastries, breakfast cereals, and crackers.
• Fast foods. White flour, sugar, unhealthy hydrogenated oils, and preservatives... that’s what’s in your fast food! And they lose most of their nutritional value since they go through heat processing and don’t contain fresh ingredients. So, you end up consuming lots of calories that can’t provide your body with the nutrients it needs.
• Deep-fried foods. These foods are usually fried in oil that’s reused and heated for a long time. The constant hot temperature causes the oil to break down and release free radicals that are toxic and dangerous for your body.
• Processed foods. Heavily-processed meats, cheeses, and other processed foods have little to no nutritional value. So, if a significant portion of your diet includes such meals, you only put yourself at a disadvantage. This way, your body struggles to get all the needed amino acids, vitamins, and nutrients it needs to have balanced hormonal levels.
• Coffee. This one is tough. How are you supposed to get your day going, or keep up with your busy schedule without a coffee boost? Caffeine overstimulates your adrenal glands to produce more stress hormones so you can get through the day. But in the end, your adrenal glands will be even more exhausted and less capable of producing these hormones on their own. To cut down on caffeine, try reducing your daily dose little by little every day, so you don’t experience a rapid drop in your energy levels.

Check out our curated guide full of healthy and delicious snacks which will keep your adrenal glands healthy and keep you energized throughout the day!

7 Adrenal Fatigue Recipes

If you’re struggling with finding new ways to incorporate all the healthy foods we suggested into one meal, we’ve got you covered!

Here, you can find some exciting, tasty recipes for better health of your adrenal glands.

#1. Apple Pecan Quinoa Breakfast

If you have a sweet tooth, you can still indulge in delicious sweet things like the apple-pecan quinoa breakfast bowl. To give it a healthy twist, just put a bit of coconut sugar or another substitute for white sugar.

The pecans will give you healthy fats to keep you full throughout the morning, and you get all the fibers you need from the freshly shredded apples.

Get the full recipe here.

#2. Sweet Potato Breakfast Bowl

Bored with the oats on your breakfast table? This sweet potato bowl is a good substitute. The roasted potatoes give a great caramelized taste without any added sugars and are rich in vitamins and fiber.

You can also add your favorite nuts, fruits, and seeds to it to complete this delicious breakfast bowl.

Get the full recipe here.

#3. Tempeh Kale Taco Salad

The Tempeh Kale Taco Salad is an excellent alternative to any animal-based proteins and nutrients. So, if you’re vegan or vegetarian, this healthy and filling salad will provide you with everything you need from your meal. The tempeh and beans are high in proteins, while the kale contains magnesium.

And voila, you have a tasty, healthier version of the regular taco you’ll find in fast food places. To add some healthy oils to this meal, just sprinkle a bit of olive oil or tahini dressing.

Get the full recipe here.

#4. Zesty Green Soup

This soup can always give you an immunity boost whenever you feel very weak. It has all the vitamins you need to feel refreshed and energized.

Just put some kale, broccoli, and sweet potatoes to a boil and blend them with herbs and spices like cilantro, garlic, and ginger. You’ll be ready to continue your busy day in no time.

Get the full recipe here.

#5. Vegan Turmeric Quinoa Power Bowl

Potatoes, chickpeas, and quinoa mixed with spices are a great source of protein. And the peppery-flavor turmeric fights against inflammation and helps with adrenal fatigue symptoms.

Also, avocado and olive oil are excellent sources of healthy fats.

Get the full recipe here.

#6. Baked Salmon and Garlic Spinach

This meal is great for lunch or for early dinner since it will keep you full for a long time. Salmon provides you with Omega 3 fatty acids and protein, while spinach gives you a boost of magnesium, iron, and fiber.

If you want to enrich the flavor of this delicious meal, you can add some lemon, garlic, and rosemary.

Get the full recipe here.

#7. Anti-Inflammatory Smoothie

If you want to get a quick energy boost, this smoothie will do the job. It’s a mix of kale and beets, which have anti-inflammatory effects on your body. And you can add your favorite fruits like berries and citruses for a better taste and sweetness.

Get the full recipe here.

If you want to try a different way to treat your adrenal fatigue other than changing your diet, you can look into using essential oils to help with your adrenal fatigue! 

Conclusion

Even though adrenal fatigue is not medically recognized, the symptoms are real.

If you feel tired and weak all the time, the least you can do is start improving your diet. Adrenal fatigue foods that contain healthy fats, proteins, complex carbohydrates, and magnesium can make a difference in the way your body functions.

But fueling your body with the right nutrients and vitamins can be tough. So, to make things easier, you can always start taking supplements and superfoods like ashwagandha along with changing your diet.

Stay healthy and strong!

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