Foods for Adrenal Fatigue: What You Should Be Eating & What You Need to Avoid

You leave work early and rush to school to meet with your child’s teacher.

After that, it’s off to the soccer field for your son’s first game of the season. By the end of the game, not only are you totally exhausted and feeling stressed, but you haven’t even begun to think about what you’ll have for dinner when you get home. When you finally do get home, you're so wiped out that you resort to take-out … again.

Sound familiar?

If you already fight against adrenal fatigue, busy and stressful days like the one described above don’t help. 

Reducing stress is important; that’s a given. You also know your diet is a huge part of winning the battle with adrenal fatigue, but where do you begin to learn the foods to eat for adrenal fatigue?

This guide includes some answers to that question, along with:

• The best foods for adrenal fatigue
• The worst foods for adrenal fatigue; and
• Tips to incorporate for adrenal fatigue recovery
  

Table of Contents

The adrenal glands, also known as suprarenal glands, are two important triangular-shaped glands located just above each kidney. These glands produce hormones like …

• Cortisol
• Aldosterone
• DHEA and androgenic steroids
• Epinephrine; and
• Norepinephrine

… and play a key role in regulating:

• Metabolism
• Heart rate
• Blood pressure
• Immunity; and
• Response to stress

Chronic stress can make it difficult for the adrenal glands to effectively do their job. When this happens, the stress hormones diminish over time, leaving you feeling weak and exhausted — a condition referred to as adrenal fatigue.

If you’ve experienced the following symptoms, you may be struggling with adrenal fatigue:

• Lightheadedness
• Anxiety
• Hair loss
• Chronic tiredness
• Weight gain or loss
• Digestive problems
• Insomnia
• Low sex drive
• Irritability
• Skin issues
• And more

Adrenal fatigue can be brought on by various factors, including:

• Stressful experiences
• Lack of sleep
• Negative thoughts
• Surgery
• Arthritis; and
• Food sensitivities

Getting to the root causes of your adrenal fatigue is the first step to finding healing and improvement. 

Dr. Donna Sergi is passionate about helping her patients identify and alleviate all kinds of health-related issues with natural remedies.

Using Nutrition Response Testing along with holistic chiropractic, Dr. Sergi is able to pinpoint many causes of her patients’ symptoms and address them without the use of medication.

Whether you’re dealing with adrenal fatigue or other conditions like …

• Hormone imbalance
• Thyroid issues; or
• Digestive health



… HealthierU Nutrition and Chiropractic can get you on the road to better health.

If adrenal fatigue is getting you down — and threatening to keep you down — you’ll be encouraged to know that following an adrenal fatigue diet can reap these benefits:

• Getting the nutrients your body needs to function optimally
• Healing damage caused by chronic stress
• Lower stress levels
• Balanced hormones
• Improved blood pressure
• Stable blood sugar
• Improved adrenal gland function; and
• Lower cortisol levels
  

None of us can avoid stress completely, but being over-stressed or chronically stressed can have negative effects on our bodies. 

Making your diet a high priority is one of the most important things you can do to help overcome the negative effects of stress. 

A healthy diet is good for you both physically and mentally, so it’s crucial to know what foods to eat for adrenal fatigue and what foods you should avoid.

In general, the best foods to eat for adrenal fatigue are those that:

• Are low in sugar
• Are nutrient-dense; and 
• Contain healthy fiber and fats

The following foods meet these criteria and are excellent choices to include in an adrenal fatigue diet.



Whole grains are packed with fiber, vitamins, and proteins. Because they are digested slowly in the body, energy is released throughout the day, as opposed to a burst of energy followed by a serious drop which leaves you feeling sluggish and tired.

Whole grains like …

• Oats
• Brown rice
• Whole wheat
• Quinoa; and
• Buckwheat

… are some of the best to include in an adrenal fatigue diet.

Leafy greens like …

• Kale
• Spinach
• Collard greens
• Swiss chard
• Broccoli; and
• Choy sum

… are exceptional natural foods to eat for adrenal fatigue because many of them are high in magnesium. Magnesium is an important nutrient for many bodily functions, like regulating blood sugar and adrenal gland hormones.

In addition to the greens listed above, kelp and seaweed are good choices because they are easy to digest and contain trace nutrients like … 

• Chromium
• Manganese
• Iodine
• Iron
• Copper; and
• Zinc

… that help adrenal fatigue sufferers in the recovery process.

Lean meats are an excellent source of protein and provide the nutrients needed to give energy and endurance for the day.

Some good sources of lean meats include:

• Grass-fed beef
• Free-range chicken; and 
• Turkey



Organic meats are always the best option, so choose organic whenever possible.

If you’re a vegetarian, dairy and eggs are a great source of protein. And if you’re not a vegetarian, it’s always a good idea to get your protein from various sources.

In addition to eggs …

• Milk
• Cheese; and
• Yogurt

… are protein options that give your body energy and support adrenal gland function.

Healthy fats, like Omega-3 and Omega-6 fatty acids, help to reduce inflammation and keep the adrenal glands functioning properly.

Those who suffer from adrenal fatigue may find themselves craving fatty foods.  That’s because they can make you feel better for a longer period of time and can help balance your cholesterol levels.

Nuts and seeds provide our bodies with these essential fatty acids as well as other minerals and vitamins, like vitamin C, magnesium, and B-vitamins.

To add these healthy fats to your diet, include:

• Sesame seeds
• Flax seeds
• Cashews
• Almonds
• Pumpkin seeds
• Sunflower seeds
• Walnuts
• Coconut
• Avocado
• Olives

When eating nuts, consider soaking them first to make them easier to digest and to provide easier absorption of nutrients. And when choosing fats, try to avoid processed fats and choose those that come from natural sources.

Another excellent source of Omega-3 fatty acids is fish. 



Salmon, sardines, tuna, and herring are types of fatty fish rich in Omega-3 oils that work to regulate blood pressure. 

If you have a sweet tooth but are trying to avoid processed sugars as part of your adrenal fatigue diet, low-sugar fruits are a great way to satisfy your craving for sweets.

Many fruits — especially citrus fruits — are also superb sources of vitamin C, which is necessary to produce cortisol. 

The adrenal glands have a high concentration of vitamin C, but use it at a faster rate when you’re under high stress. Eating fruits rich in vitamin C helps to replenish the adrenal gland’s stores of this crucial vitamin.

Fruits lower in sugar are better options than the more sugar-laden choices like grapes and bananas. High sugar fruits have increased levels of potassium and fructose, which can add to the imbalance of the function of the adrenal glands.

Some low-sugar fruits to add to your diet include:

• Mangoes
• Apples
• Plums
• Blueberries
• Dried fruits
• Papayas
• Pineapples
• Strawberries; and
• Citrus fruit
  

When considering what foods to eat for adrenal fatigue, it’s also important to know which foods to avoid. In general …

• Fried foods
• Processed foods; and 
• Unhealthy oils 

… are ones you want to limit.

It’s important to know that a good adrenal fatigue diet isn’t necessarily about restricting certain foods. Instead, it should focus on eating more of the kinds of foods that provide nourishment and make you feel good.

It’s also not about being on a diet or cutting calories. Not getting enough of the right kinds of foods can backfire, causing additional stress on the adrenal glands.

Junk food abounds, and it’s often the easiest food to choose when you’re in a hurry or are famished and want a quick snack.

Foods and drinks like …

• Soda
• Candy bars; and
• Chips

… are easy to grab on the go, but they don’t add much to your overall nutrition and can be extremely unhelpful when you’re dealing with adrenal fatigue.

Sugar can easily be considered one of the most harmful ingredients in our diets — and rightfully so. 

Not only does sugar have negative effects on the adrenal glands, but it also plays a part in diseases and illnesses like cardiovascular disease, diabetes, and cancer.

Fructose, as opposed to glucose (which is an essential sugar for the body), can be harmful to the body. When we have too much fructose, our bodies turn it into fat.

Excess sugar in the diet can contribute to decreased levels of certain hormones, like estrogen and cortisol. When this happens, the adrenal glands continue to be stressed out and have a hard time recovering. In the end, you are more exhausted, making it more difficult to recover from adrenal fatigue.

Remember that sugar is “hidden” in many foods, so when considering your sugar intake, pay attention and avoid:

• Cereals
• Candy
• Sweets
• Breads
• Condiments; and
• Dressings
  

Hydrogenated oils are oils that have hydrogen added to them to lengthen their shelf-life. These oils are in all kinds of foods today, and some contain trans fats, which contribute to high cholesterol and other health issues.

Additionally, vegetable oils are inflammatory, which can lead to adrenal inflammation.

Many fried foods are cooked with these harmful oils, so it’s a good idea to avoid fried foods.

When cooking, try to use healthy oils like …

• Coconut oil
• Olive oil
• Organic butter; or 
• Ghee

… and avoid cooking with the following oils:

• Corn
• Peanut 
• Sunflower 
• Safflower
• Soybean; and 
• Canola 
  

If you’ve ever craved carb-heavy foods when you’re stressed, you may already know that they may satisfy your craving for a short period of time. In the end, however, they can be taxing on your adrenal glands.

Because refined grains can cause inflammation and spikes in sugar levels, those on an adrenal fatigue diet should avoid them where possible.

Try to limit these refined grains in your adrenal fatigue diet:

• White rice
• Pasta
• Breads; and 
• Pastries

Gluten-free options can be a good alternative.

An 18-year study by New York University showed that processed food consumption grew in the U.S. from 53.5% to 57%, and whole-food consumption decreased from 32.7% to 27.4%. It’s no wonder Americans have a plethora of health issues on top of everyday stressors that lead to physical symptoms.

Those seeking relief from adrenal fatigue symptoms can find improvement by sticking to whole foods and avoiding foods that:

• Are ultra-processed; and
• Contain hormones

Heavily processed foods filled with preservatives can be difficult to digest and throw your adrenal system out of whack. 

Shop for groceries in the outer aisles of your grocery store, where you’re more likely to find fresh produce and whole food choices.

Whether it’s because of adrenal fatigue or just a fitful night’s sleep, we’ve all experienced times of low energy when we think that extra cup of coffee will do the trick.

Caffeine can have the following negative effects:

• Disturbs sleep patterns
• Increases adrenal imbalance; and
• Makes adrenal recovery difficult

Many of us crave caffeine because of a serotonin imbalance or low cortisol or blood sugar. But in these situations, chugging an energy drink or drinking a cup of coffee can actually make the problem worse.

Instead of consuming more caffeine, a short rest or walk may offer the longer-lasting energy you’re craving. 

If you must have your daily cup of Joe, enjoy it in the morning — or by noon at the latest.

In addition to creating an adrenal fatigue diet according to the foods listed above, following the tips below can also help to keep you on the path to wellness:

• Follow a meal schedule that includes breakfast, lunch, dinner, and two snacks.
• Drink plenty of water.
• Choose organic foods when possible.
• Make vegetables the bulk of your diet.
• Include probiotics.
• Keep healthy, on-the-go snacks handy.
• Substitute sugar with raw honey and stevia.
• Reduce stress as much as possible.
• Exercise regularly.
• Attempt to get eight to ten hours of sleep per night.
• Add supplements as necessary. Ask your health practitioner about including the following supplements and essential oils in your regimen:
• Adaptogenic herbs like ashwagandha, rhodiola rosea, schisandra, and holy basil
• Fish oil
• Licorice root
• B-complex vitamins
• Magnesium
• Vitamin C
• Vitamin D
• Selenium
• Lavender oil; and
• Rosemary oil

After a thorough assessment, Dr. Sergi at HealthierU can help create a treatment plan — complete with diet and supplement recommendations — that is uniquely crafted for you based on her findings.

Dr. Sergi uses a two-pronged approach to help her patients get back on the road to health and healing.

Dr. Sergi’s approach involves …

1. Nutrition Response Testing; and
2. Chiropractic

… to help uncover the causes of symptoms and address them with natural healing methods.

Nutrition Response Testing is a way to analyze your body and pinpoint the underlying causes. Once those have been identified, Dr. Sergi develops a plan to alleviate your symptoms. The plan may include:

• Nutritional support
• Lifestyle coaching; and
• Guidance on the use of supplements

Dr. Sergi also combines her Nutrition Response Testing treatment with holistic chiropractic care, also aimed at addressing your symptoms and healing your body naturally. In addition to adrenal fatigue relief, chiropractic adjustments can bring relief to many other health issues, including:

• Headaches
• Back pain
• Arthritis
• And more

For a complimentary consultation, contact Dr. Sergi today.