Adrenal fatigue is a condition related to your adrenal glands, a pair of small, triangular glands located on top of your kidneys.
Adrenal glands are responsible for producing hormones that help you deal with stress. If you’re putting yourself under a lot of stress consistently, though, they might not be able to keep up.
A healthy diet is one of the most important steps to adrenal fatigue recovery. Going for sugar-packed snacks or coffee to help with adrenal fatigue might be tempting, but they won’t give your body the nutrients it needs to fight the stress and exhaustion in the long term.
Instead, you should turn to healthy snacks that can help you alleviate adrenal fatigue symptoms.
11 Adrenal Fatigue Snacks
Here is a list of healthy and delicious snacks which will keep your adrenal glands healthy and keep you energized throughout the day:
- Trail mix
- Oatmeal with yogurt and berries
- Avocado toast with egg
- Sweet potato
- Green smoothie
- Goji Berry Nut Bars
- Lemony Kale Chips
- Creamsicle Orange Chia Pudding
Let's read about all of these adrenal fatigue snacks in detail!
#1. Trail mix
A very convenient and nutritious adrenal fatigue snack on the go is a trail mix with some nuts and dried fruits.
Here are some good ideas of what to add if you are making your own trail mix. All of these are great snacks on their own, too.
- Almonds. Almonds are rich in vitamin E, which is an essential antioxidant for your body. It also helps support your immune system which might be weakened by adrenal fatigue.
- Peanuts. People suffering from adrenal fatigue are often deficient in magnesium. Peanuts contain a lot of it, making them a great snack for adrenal fatigue.
- Pumpkin seeds. Feeling anxious and tense? Packed with magnesium and zinc, pumpkin seeds will help you calm down.
- Walnuts. It’s not a myth - walnuts really do wonders for your brain. They will help you focus and memorize better.
- Dried berries. Blueberries, raspberries, blackberries - the choice is yours. Not only will these add a hint of sweetness to your snack, but they will also make your nervous system stronger, reduce inflammation, and help you calm down.
#2. Oatmeal with yogurt and berries
Oatmeal with yogurt and berries is a great adrenal fatigue snack because it's very good for the health of your adrenal glands.
Oats contain a lot of iron, zinc, manganese, and B-vitamins which are all essential to the normal functioning of the nervous system. They also keep you full because of their high fiber content.
Yogurt, on the other hand, is rich in calcium, which will greatly improve your sleep quality. It’s best to go for unflavored or plain Greek yogurt, as flavored ones often tend to be packed with added sugar.
#3. Avocado toast with egg
Another easy and delicious breakfast favorite, avocado toast with egg is just the right way to start your day. To have a balanced diet and fight adrenal fatigue, you need some healthy fats because your body needs fat and cholesterol to produce hormones.
Avocados are a great source of monounsaturated fats and contain lots of fiber, which is great for your digestive system.
Eggs are one of the most concentrated sources of choline, which is linked to better memory and mental function. They are also rich in B-vitamins, making them a great protein to add as both a mood and brain booster.
For the toast, go with whole-grain - this will release energy into your bloodstream slower, reducing the chance of dips in your blood sugar. If you are having digestion problems, which is also a common symptom of adrenal fatigue, you might also want to opt for gluten-free bread.
Another delicious way to have some avocado to help with your adrenal fatigue would be making some homemade guacamole. All you need is some avocados, tomato, onion, lime, cilantro, sea salt, and cayenne pepper to taste.
What’s great about this quick recipe is that sea salt is another great ingredient for an adrenal fatigue diet. Many people with adrenal fatigue experience electrolyte imbalance due to a deficiency in the steroid hormone aldosterone. Sea salt can re-balance your electrolytes and alleviate some of your symptoms such as changes in blood pressure.
You can grab some carrots for some crunch and use guacamole as a dip. Carrots contain lots of vitamin A, which helps maintain good vision. That’s a great addition to your diet if you spend a lot of time in front of a screen. Carrots are also a powerful antioxidant and have a positive effect on your immunity and digestive system.
If you’re not a huge fan of carrots, you can go for whole-grain breadsticks. Just make sure to incorporate veggies in other meals throughout the day.
Another delicious adrenal fatigue snack would be hummus, which is a mix of chickpea and tahini.
Besides providing you with a good mood and lots of energy, chickpeas help neutralize acids in your body.
Tahini, on the other hand, is good for your nervous system. It also contains a lot of antioxidants and anti-inflammatory compounds.
Not sure how to make hummus? Check out this amazing recipe.
All you need is fresh lemon juice, garlic, ground cumin, olive oil, salt, and red pepper, for a wonderful, authentic taste. Put in the tahini and lemon juice first and let the food processor run for a minute before you add the other ingredients. Before it’s all done, add some cold water to get a fluffy and creamy texture.
You can eat it as a snack or use it as a dip with some bread, carrots, or celery.
Whether it’s coconut milk, coconut chips, coconut flakes, or using coconut oil while cooking, try adding coconut to your adrenal fatigue diet.
It contains medium-chain fatty acids (MCFAs), which are easily digested and transformed into clean energy to help you support your adrenal glands and stay energized. They are also associated with improved brain function and help regulate weight gain that might occur with adrenal fatigue.
#7. Sweet potato
If you’re looking for a quick way to have sweet potato, just add some coconut oil, cinnamon, and salt. This would be a great evening snack to improve your sleep quality because its high carb content will keep your cortisol levels low.
#8. Green smoothie
What more convenient way to get a bunch of nutrients all at once than blending them into a delicious and refreshing smoothie? This one contains baby spinach, cauliflower, coconut water, pineapple, turmeric, and flax oil.
It is packed with vitamin B6, vitamin C, iron, and magnesium, as well as some omega-3 fatty acids thanks to the flax oil. This makes it a great remedy for inflammation and adrenal fatigue.
#9. Goji Berry Nut Bars
Instead of grabbing a sugar-packed nut bar from the supermarket, make some goji berry nut bars at home that your body will really appreciate, and will help with your adrenal fatigue. These delicious energy-boosting powerhouses can be prepared in only 30 minutes.
Goji berries are rich in antioxidants and flavonoids. They detoxify your body and purify your blood. Combined with some healthy fats from the nuts and coconut oil, they will leave you feeling nourished and energized.
You can find the full recipe here.
#10. Lemony Kale Chips
Missing the crunch of chips? This recipe for lemony kale chips is a wonderful healthy alternative. It might sound strange, but this one is actually quite addictive. It’s also 100% vegan!
Leafy greens are pretty much a staple when it comes to an adrenal fatigue diet. They contain a lot of magnesium, which is essential for several body functions and especially managing stress effectively. So, if you are feeling stressed and experiencing insomnia due to adrenal fatigue, you might need some more magnesium. Try incorporating leafy greens into salads, sandwiches, and other types of meals.
#11. Creamsicle Orange Chia Pudding
This delicious dairy-free recipe combines the health benefits of orange, chia, and coconut milk for a sweet energy boost.
Chia seeds are packed with healthy nutrients, but what is especially helpful for adrenal fatigue is that they contain tryptophan. Tryptophan is an amino acid that triggers the release of serotonin in the brain, which helps your body calm down.
Orange, on the other hand, has a high vitamin C content which is sure to help you feel refreshed and full of energy. It is also good to eat it whole rather than have it as a juice because the fiber content helps balance out the sugar in the fruit.
Adrenal Fatigue Recovery - What You Need to Know
Diet is just one part of your adrenal fatigue recovery journey.
To get good results, you’ll have to combine with other healthy lifestyle changes, such as:
Exercise has several health benefits for the body, especially when it comes to alleviating adrenal fatigue symptoms. If you work out regularly, you will notice a significant improvement in your mood and sleep quality. Exercise not only helps you get in good physical shape, but also really “wakes up” your brain, helping you clear your thoughts and focus better.
If you are feeling very exhausted, go for some light exercise, such as stretching, yoga, or pilates. You could even start with walking and meditation for a while to get you warmed up. Just remember to listen to your body and do what feels right.
#2. Get Enough Sleep
If you are experiencing adrenal fatigue, you might be having trouble falling asleep. You feel exhausted, but you simply cannot switch off your thoughts and end up lying in bed awake for hours. Or maybe you wake up feeling like you never slept at all.
Besides the 7-8 recommended hours of sleep, remember that the quality of your sleep is also very important.
To get the most out of your sleep, we recommend our supplement Namastay In Bed. This curated collection of herbs will nurture you gently to sleep, optimize your sleep cycle, and help you get that quality rest you need after a stressful day.
#3. Take Supplements
Taking the right herbal adrenal fatigue supplements can be a great natural way to take care of your body, especially when it needs some additional support. There are several natural remedies which can alleviate your adrenal fatigue symptoms in the long term.
One herb we would strongly recommend is Ashwagandha. It’s a powerful adaptogenic herb that has been used for over 3,000 years to provide stress relief. Ashwagandha will not only alleviate adrenal fatigue stress but also train your body to be more resistant to stressors. Additionally, it will help normalize your cortisol levels and boost your immune system.
Another great solution for adrenal fatigue is Maca. Grown in Peru, this herb is a natural energizer and aphrodisiac. This will help you stay focused and energized. Maca also has a positive effect on reproductive health and immunity.
Follow the link to see our top 10 adaptogenic herbs that can help with adrenal fatigue.
Known for its use in Ayurvedic healing, Ashwagandha has been used for over 3,000 years to help reduce stress. It does this by:
- Normalizing your stress levels and mood
- Promoting speedier relief from cortisol and adrenal fatigue
- Boosting your immune system with this powerful adaptogen
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There are many quick and easy snacks that not only have a good taste but also several health benefits.
If you are experiencing adrenal fatigue, having these small delicious energy boosters once in a while is much better than having a large meal and feeling even sleepier!
Good luck and stay healthy!