Adrenal Fatigue Diet- What foods to eat and avoid?

Medpho Team April 27, 2023


The adrenal fatigue diet is a food-based strategy for reducing stress on the adrenal glands. The adrenal glands are situated above the kidneys, producing hormones that aid in protein, fat oxidation, blood sugar control, and stress response in your body.

Although adrenal fatigue is not a true health diagnosis and is not endorsed by most medical professionals, it is said to happen when your adrenal glands can't function properly. The adrenal fatigue diet is believed to support the proper functioning of the adrenal glands.

This adrenal fatigue (AF) diet provides guidelines similar to other balanced diets, which generally consist of:

  • Vegetables
  • Healthy grains
  • Lean protein sources

The purported goal is to boost your energy levels naturally, so you do not burn stored nutrients.

Remember that the adrenal fatigue diet has not been studied for its ability to lessen stress on the adrenal glands. But it has been demonstrated that eating a more balanced diet and changing some aspects of your lifestyle can make you feel better physically and mentally.

Here is an informative blog on Adrenal Fatigue (AF) Diet.

What is Adrenal Fatigue?

Living under constant stress impacts your adrenal glands. These are small organs situated directly above your kidneys, responsible for the continuous production of stress hormones such as aldosterone, adrenaline, and cortisol.

When you experience persistent stress, your adrenal glands can't keep up, and the levels of your stress hormones deplete with time. As a result, you always feel exhausted and weak for no apparent reason. And that is adrenal fatigue.

What Are the Symptoms of Adrenal Fatigue?

Following reported complaints of people who have been told that they have adrenal fatigue include:

  • Having trouble waking up or falling asleep
  • Increased cravings for sugar or salt
  • Fewer energy levels
  • Addiction to stimulants like caffeine

Remember that these symptoms could be caused by stress or many medical issues.

It is also thought that adrenal fatigue may lead to adrenal insufficiency. This is characterised by lower levels of aldosterone and cortisol production due to impaired gland function and is typically caused by autoimmune destruction of the adrenal cortex.

The typical symptoms of adrenal fatigue include:

  • Chronic fatigue
  • Appetite loss
  • Stomach ache
  • Excessive weight loss
  • Muscle weakness

You can experience the following symptoms if your adrenal fatigue is more severe:

  • Depression
  • Nausea
  • Low blood pressure,
  • Diarrhoea
  • Hyperpigmentation

Make an appointment with our expert doctor if you frequently encounter any of these symptoms. #BasEkCall at 88569-88569.


Foods to Eat

If you have adrenal fatigue, eating healthy and regularly can make all the difference. A well-balanced diet rich in proteins, healthy fats, and complex carbohydrates will help your body release consistent energy levels throughout the day.

Your daily servings of vegetables will give you the required amount of magnesium and vitamin B, C, E which are essential for the normal functioning of the adrenal glands.

Following foods to eat on the adrenal diet include:

  • Add More Protein

Lean meat, Eggs, Legumes, Lentils, Paneer, and Dairy (limited).

  • Add Healthy Fats

Nuts (walnuts, almonds), seeds (sunflower, pumpkin, flax), and olive oil.

  • Increase B Vitamins

Whole grains (barley, millet), Dark green leafy vegetables, Eggs, Meat, Legumes, Nuts, and Seeds.

  • Add Colours to Your Diet

Fresh Fruits- Papaya, Cherries, Kiwi, Apples, and Pears

Fresh Vegetables- Green leafy vegetables (Spinach, Kale, Mustard)

  • Keep Yourself Hydrated

10-12 glasses of water and lemon water with rock salt can be taken.

Foods to Avoid

If you try a diet for adrenal fatigue, it is generally advised to limit foods and beverages high in refined and processed sugar and unhealthy fats.

Following foods to avoid include:

  • Mainly avoid the food you are allergic to
  • Avoid refined carbohydrates
  • Limit food with high sugar
  • Make control over dairy products
  • Restrict alcohol and caffeine
  • Avoid fried foods

It may help to consume breakfast and eat regularly throughout the entire day. Ignoring breakfast and lunch forces your body to expand stored nutrients and may lower your energy levels. If you consume regular, balanced meals and snacks, you can maintain your energy levels all day.

To ensure your nutritional needs are met, keep in mind that it's important to consult our expert dietician before making any dietary changes. #BasEkCall at 88569-88569.