Authored by Dr. Weight problems are standard for women in a state of constant stress, operating under elevated or high cortisol levels for very long periods of time. Our simple guidelines help you build an eating plan that supports your adrenals, brings cortisol back into balance and fits in with your lifestyle. It helps you identify the best times for you to eat, the nutrients you need (and may not be getting) and what foods to avoid. Eating for adrenal health starts with supporting your body’s natural cortisol cycle - which in turn reduces the stress on your adrenals and helps your body release excess weight. The goal is to prevent most of the dramatic spikes in cortisol that are triggered when you go too long without eating.
This article explores how to support adrenal health through diet, focusing on balancing cortisol levels, managing stress, and promoting overall well-being. It will cover meal timing, essential nutrients, foods to include and avoid, and lifestyle considerations to help individuals create an effective adrenal support diet plan.
Understanding Adrenal Fatigue and Its Impact
This day in age, nearly everyone around us is suffering from some degree of adrenal fatigue. Simply put, this means that the stress of our modern day lifestyle is catching up with us. Between getting up early, rushing out the door with a cup of double strength coffee, prepping for the last minute meeting with the boss, attempting to get the kids on time to and from school, ensuring our partner has had more than just a goodbye kiss and battling traffic to and from work, it’s nearly impossible to find downtime to re-energize and restore.
Adrenal fatigue, more accurately referred to as HPA axis dysfunction, arises from chronic stress impacting the hypothalamus and pituitary glands in the brain. It's not so much that the adrenal glands get worn out; rather, the hypothalamus and pituitary in the brain (the H and P in HPA) sense that the body is under chronic stress and signal to the adrenal glands to respond accordingly. In the early stages of the stress response, the brain signals the adrenals to increase production of stress hormones. This constant activation can lead to imbalances in cortisol production and overall adrenal function. Stress comes in many forms. It’s not just feeling tense and jittery before an interview or overwhelmed with your kids’ schedules. Your body reacts the same way to the persistent stressors of modern life (crazy traffic, distressing news stories, a demanding job) as it would to the truly life-threatening events (an angry bear chasing you) experienced by our ancestors. The problem is that now we are bombarded with constant stress, and our bodies are simply not designed to cope with that long term.
Some reported complaints of people who’ve been told that they have adrenal fatigue include: difficulty waking up or falling asleep, increased cravings for salt or sugar, low energy levels, dependence on stimulants, like caffeine. Keep in mind that these symptoms could be caused by stress or many other health conditions. It’s also thought that adrenal fatigue may trigger adrenal insufficiency. This is characterized by decreased aldosterone and cortisol production due to diminished gland function, and typically caused by autoimmune destruction of the adrenal cortex. Symptoms of adrenal insufficiency include: chronic fatigue, loss of appetite, stomach pain, muscle weakness, unexplained weight loss. In more severe cases of adrenal insufficiency, you may experience: depression, nausea, vomiting, diarrhea, low blood pressure, hyperpigmentation.
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The Importance of Meal Timing and Frequency
Eating for adrenal health starts with supporting your body’s natural cortisol cycle - which in turn reduces the stress on your adrenals and helps your body release excess weight. The goal is to prevent most of the dramatic spikes in cortisol that are triggered when you go too long without eating. Cortisol levels follow a natural cycle that aligns with your circadian rhythm. Normally, cortisol begins to rise around 6:00 AM and reaches its highest peak around 8:00 AM. Throughout the day, cortisol gradually and naturally declines - with small upward bumps at mealtimes - to prepare your body for nighttime rest.
One of the main goals of the adrenal fatigue diet is to keep your blood sugar steady. If your adrenals are overworked and your cortisol goes haywire, so can your blood sugar. That’s why maintaining blood sugar balance is key to improving adrenal health.
To recover from adrenal fatigue, it’s not just what you eat that matters - it’s when. For this reason, it’s best to eat at regular intervals (about every three hours). If you can’t follow this schedule to the T - no worries! Do the best you can.
Breakfast: Energizing Your Metabolism
Women tell us they often don’t feel hungry in the morning. But having a nutritious breakfast within an hour of rising energizes your metabolism and supports your cortisol levels throughout the day. Depending on the stage of adrenal fatigue you are in, you may have high or low cortisol in the morning upon waking. Eating a breakfast meal full of protein, fat and fiber will help to you balance the spike or dip in your cortisol levels.
Lunch: A Relaxed Midday Meal
Eating your largest meal in the middle of the day helps keep cortisol in balance. Lunch is often rushed or gobbled down at a desk between work tasks. Instead, take plenty of time to eat, and choose a more relaxed setting if possible.
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Dinner: A Lighter Evening Meal
Try to eat an early dinner (by 5:00-6:00 PM). If this is just too early to accomplish, you can at least make your evening meal the lightest one of the day. Many women tell us they tend to overeat at dinner and before bed.
Regular Meals and Snacks
“Eating regular meals and snacks throughout the day will support your cortisol levels and adrenal glands so you avoid fatigue, stress and other symptoms.”- Dr. Meal and snack times are meant to be an enjoyable and relaxing event, not rushed. Practice mindfulness as you eat by focusing on the flavor and texture of your food. Stress often exposes our worst food choices. We reach for foods and drinks for instant energy and the brief moments of comfort - cookies, doughnuts, coffee or soda. Unfortunately, the surge of energy from these foods is followed by a plunge in energy and you end up feeling worse very quickly.
Key Nutrients for Adrenal Health
Common symptoms like stress and weight gain, irritability and fatigue are often related to nutrient deficiencies. This list of the top nutrients you need for adrenal health helps you understand why they are important and which foods are good sources. When it comes to supporting the adrenals with diet, balancing blood sugar is key. This is because one of the jobs of the adrenals is to raise glucose when levels in the blood drop too low. If your adrenals are already overworked responding to the stressors of everyday life, demanding that they also kick in to stabilize blood sugar is adding extra stress to an already stressed system.
It’s also helpful to get a balance of protein, fat, and fiber-rich carbs at each meal. Eating a high carb food all by itself can cause blood sugar levels to spike and then crash, which stresses the adrenals. Rather than eating refined carbs like bread and pasta, opt for whole-food sources of carbohydrates, which come along with fiber and the micronutrients needed to metabolize them. Supplementing with vitamin C has been shown to decrease people’s perception of stress.
Vitamins
Vitamins C, E and all B vitamins (especially pantothenic acid and B6) have crucial roles in the production and actions of stress hormones.
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- Vitamin C: red and orange fruits and colorful vegetables. Because it is sensitive to heat and light, levels are highest in raw fruits and veggies eaten shortly after picking.
- Vitamin E: avocados, hazelnuts, almonds, seeds, spinach and asparagus.
- Vitamin B6: Brewer’s yeast, sunflower seeds, wheat germ, fish (tuna, salmon, trout), liver and beans.
Magnesium
Magnesium provides necessary energy for your adrenals - and every cell in your body - to function properly. Magnesium plays a critical role in regulating the HPA axis, and deficiencies lead to anxiety and a poor stress response.
- Magnesium: dark green leafy vegetables, fish, nuts, seeds and whole grains. It’s hard to get enough just from diet, so supplement with +/- 500 mg daily. Leafy greens (i.e. Swiss chard), nuts and seeds (pumpkin seeds, hemp seeds, sesame seeds, chia seeds, almonds, cashews, Brazil nuts), seaweed, buckwheat, rice and oat bran, and dark chocolate are the best food sources.
Calcium and Trace Minerals
Calcium and several trace minerals, like zinc, manganese, selenium and iodine produce calming effects in the body, which will help restore normal cortisol levels.
- Calcium: dairy foods, dark leafy greens and soy.
Sodium
The adrenals in particular love sodium, which is why a common symptom of “adrenal fatigue” is salt cravings.Getting enough sodium from unrefined, pure sea salt is incredibly important for everything from stomach acid production to nerve conduction.
Foods to Include in Your Adrenal Support Diet
A healthy, balanced diet that includes certain foods can help your adrenal glands work as they should. A well balanced diet recommended to address adrenal fatigue may be helpful in increasing energy levels and regulating blood pressure because it promotes healthier eating habits. This diet also encourages a variety of nutrient-dense foods and doesn’t require any major dietary restrictions that could harm your health.
Make plants a staple in your diet. Eat lots of colorful fruits and veggies. Eat a salad every day and include only foods that are grown in nature.
Here’s a detailed list of foods that should be included in your adrenal support diet:
Leafy Greens: Leafy greens, like kale, spinach and chard, are chockablock with nutrition, but when it comes to adrenal health, it’s all about the magnesium. “Leafy greens are rich in magnesium, which helps regulate cortisol levels and promotes relaxation,” says Davis. Indeed, research in Nutrients in 2020 concluded that magnesium may help regulate cortisol in the body. This may ease the job of your adrenal glands. Chronic stress depletes magnesium, a mineral that promotes relaxation and helps you sleep. Luckily, spinach, kale, collard greens, and Swiss chard are packed with magnesium.
Salmon: This delicious fish seems to have it all. “Salmon is an excellent source of omega-3 fatty acids, particularly EPA and DHA, which have anti-inflammatory properties that can help reduce stress-related inflammation in the body,” Davis says. “As a registered dietitian, I recommend salmon from Chile because it’s particularly high in omega-3s, low-mercury and considered a best choice for the entire family, including pregnant women and children,” she adds.
Avocados: These delicious fruits (yes, avocados are fruits) are high in heart-healthy unsaturated fat and low in carbohydrates, which can help relieve stress on your adrenal glands by keeping your blood sugar stable. And don’t forget about their mineral content. “Avocados are a good source of potassium. Potassium regulates blood pressure and helps to support healthy adrenal function,” says Josten Fish, a registered dietitian and owner of Dietitian Meets Mom.
Berries: Your adrenal glands produce hormones that support your immune system, and antioxidant-rich foods, like berries, help that process. According to the Academy of Nutrition and Dietetics, pollution, UV rays and other exposures result in free radicals that do damage in your body-and antioxidants help quell that damage. Fish recommends a variety of berries for that reason. “Blueberries, strawberries and other berries are rich in antioxidants that protect the body from oxidative stress. Antioxidants can support adrenal health by reducing inflammation and supporting immune function,” she says.
Fermented Foods: Fermented foods, rich in healthy bacteria, are having a heyday right now, and for good reason: these foods improve gut health, which offers whole-body benefits. “Fermented foods like yogurt, kefir and sauerkraut contain probiotics which promote gut health,” says Fish. “A healthy gut microbiome is important for nutrient absorption and hormone regulation, which can support adrenal health,” she explains. Your gut microbiome influences how well you respond to stress. One easy way to do that is to eat fermented foods. Fermented foods contain live probiotics that support digestion and help keep your gut bacteria in balance.
Lean Sources of Protein: Include lean protein with each meal and snack. Protein helps stabilize blood sugar and reduce cravings for refined sugar and caffeine. Protein in all of your meals and snacks will have a stabilizing effect on your blood sugar, which, in turn, can help you overcome cravings for caffeine and sugars. Nuts, seeds, beans and other plant proteins are good choices. Women typically need between 60-70 total grams of protein per day. Like protein, healthy fats are essential for healing adrenal fatigue. Try to include some healthy fat in every meal and snack. Try to include a good balance of protein, healthy fats, and carbs with every meal and snack to keep your blood sugar steady.
Whole Grains: Whole grains are not only rich in vitamins and minerals, but they’re also packed with fiber. Fiber slows down digestion so that glucose is released more slowly. That said, when healing adrenal fatigue, it’s best to stick to gluten-free grains (at least at first). Many people are sensitive to gluten and don’t even know it. To test it out, try avoiding gluten for 2-3 months to see if your symptoms improve. Give gluten-free foods a try. As you begin to balance your adrenals, stay away from any form of wheat, rye or other gluten-containing grains. Many people have inflammatory reactions to gluten. Turn to gluten-free grains like wild rice, quinoa, “pure” buckwheat and amaranth and see how you feel.
Colorful Vegetables: No surprise here, but eating a variety of colorful vegetables is a crucial piece of the adrenal fatigue diet. Cruciferous veggies. Broccoli, cauliflower, and Brussels sprouts contain glucosinolates, compounds that promote detoxification. Toxins put extra stress on your adrenals. Starchy vegetables like sweet potato, butternut squash, and peas are also fine since they’re rich in fiber and phytonutrients. But they’re best consumed with protein or fat.
Fruits: Fruit is loaded with vitamins, minerals, antioxidants, and fiber. But fruit does have natural sugars, so don’t overdo it. Steer clear of high-potassium fruits, as they can aggravate adrenal imbalances.
Foods to Limit or Avoid
In addition to focusing on healthy foods, there are some foods you’ll want to avoid or reduce in your diet for peak adrenal health. “Certain foods can contribute to inflammation, disrupt cortisol levels and place additional stress on the adrenal glands,” Davis says.
Some foods to limit include: white sugar, white flours, soda, fried food, processed food, artificial sweeteners.
Added Sugars: Since your adrenal glands help regulate blood sugar, you can make their job easier by minimizing how much added sugar you consume, particularly from sugar-laden foods such as candy, sugary sodas and sports drinks, baked goods as well as other less obvious sources of added sugars. “Consuming excessive sugar, especially refined sugars, can lead to insulin resistance, weight gain and inflammation. Soda, candy, and other sugary sweets spike your blood glucose, supplying a quick burst of energy. But the inevitable sugar crash soon follows, leaving you more tired than before. Like sugar, alcohol takes your blood glucose on a roller coaster ride.
Caffeine: A morning cup of coffee or an ice-cold diet soda can be tempting, but it’s wise not to overdo it. Caffeine is a stimulant, meaning it excites your nervous system. Too much caffeine may come with unwanted side effects. “Excessive caffeine consumption can overstimulate the adrenal glands and disrupt hormone balance. Caffeine can also interfere with sleep, which is crucial for adrenal health,” says Fish. Coffee may give you a quick shot of energy, but it’s bad news for your adrenals. Research shows caffeine increases cortisol levels and disrupts your sleep. If you miss your morning coffee ritual, there are many herbal teas that make great replacements. Dandelion tea, chicory, and holy basil tea are all excellent options. Limit caffeine’s effects. Caffeine can overstimulate the adrenals and disrupt sleep patterns. But if you find yourself craving caffeine, it may be that your cortisol or blood sugar is low or that serotonin is imbalanced. Either way, you may not have much energy and your body probably needs rest. Are you using coffee for energy to push through when your body is asking for rest? If you can have it here and there without it disrupting your sleep or relying on it for energy, coffee can be a good source of antioxidants and vitamins like niacin. However, if you find you get “addicted” to caffeine and need it to function, that’s a sign that it is masking a deeper problem. Good replacements for the flavor and ritual of coffee are herbal teas like roasted dandelion root, chicory, and carob. Adaptogens like tulsi (holy basil), reishi mushroom or licorice teas can also support energy and focus in a gentle, non-overstimulating way.
Fried Foods: French fries and fried fish may be tasty, but if you eat them often they’re probably not doing you any good. “Fried foods can lead to the formation of harmful compounds like advanced glycation end products (AGEs) and trans fats, which can promote inflammation and oxidative stress in the body,” Davis says.
Processed Foods: These types of foods, like frozen dinners and packaged snacks, can have long lists of ingredients with words that you probably don’t recognize. If that’s the case, they most likely contain ingredients that can put added stress on your whole body, adrenals included. “Highly processed foods, including sugary snacks and drinks and prepackaged foods, often contain refined sugars, unhealthy fats and additives. Most processed foods are loaded with artificial preservatives, colors, and fillers, making them difficult to digest. Not to mention, they’re low on nutrition. Eat as “clean” as possible. Whenever possible, eat fresh, whole foods, preferably organic or locally grown, without colors, dyes, chemicals, preservatives or added hormones.
Refined Grains: When a grain is refined, much of the fiber and nutrition is stripped away. Refining leaves just the starchy part, which can lead to unstable blood sugar. “Refined grains, such as white bread and white rice, can cause blood sugar levels to spike, contributing to insulin resistance and increased stress on the adrenal glands,” says Fish. White rice and foods made with white flour are stripped of nutrients and fiber.
Vegetable Oils: Vegetable oils like corn oil and soybean oil are high in omega-6 fatty acids. While you need some omega-6 fats, consuming too much can lead to chronic inflammation.
Lifestyle Changes to Support Adrenal Health
For best results, you should combine the diet with other lifestyle changes, like establishing a healthy sleep schedule, managing your stress levels, and getting plenty of physical activity. The most crucial part of taking care of your adrenals is taking care of YOU. If you are serious about healing your adrenals and the rest of your body, you have to put YOU at the center of the picture and be willing to make sacrifices in some areas of your life that are pulling you down.
Stress Management: Reducing stress and cleaning up your diet are both key to restoring adrenal function. Find pleasure and eliminate the energy robbers (things that drain your energy). We only have 80 years on this planet, maybe less, so finding pleasure should be a priority! Pleasure and fun also stimulate your parasympathetic nervous system which also helps you feel better. Don’t push yourself. This can be mentally, emotionally or physically. Pushing yourself beyond your limits is probably what got you here in the first place. Laugh several times per day and enjoy your recovery. There is no need to be so serious! Make this journey fun.
Mindful Eating: To heal adrenal fatigue, how you eat matters too. That’s hard to do if you’re working at your desk, scrolling social media, or eating on the go. Take some deep breaths. Eat distraction-free. Sit down & slow down. Chew your food. The more you chew your food, the better your digestion will be. Practice gratitude. While you eat, use this time to practice gratitude.
Sample Meal Plan
- Breakfast (within 1 hour of waking): Sauteed greens (carb) and onions in 1 Tbsp coconut oil (fat) with 2 eggs (protein) or 4 oz leftover steak or chicken (protein). Seasoned with sea salt, pepper and other desired herbs. Warm lemon water.
- Lunch (around 12pm): Broccoli and Chicken salad with 1/2 cup brown rice, drizzle with grass-fed butter and spices.
Importance of Consulting a Healthcare Professional
Additionally, you should always talk with your doctor before changing your eating habits. It’s also very important to talk with your doctor before making any changes to your diet to ensure your nutritional needs are met. If you believe you may have adrenal fatigue, it’s best to talk with your doctor to determine whether other health problems could also be contributing to your symptoms.