Adrenal Fatigue Diet: What to Eat (and Avoid) in Your Recovery Journey
Feeling Drained? Your Adrenals May Be Struggling
If you’re constantly exhausted, find it difficult to get out of bed in the morning, or experience brain fog no matter how much you rest, you might be dealing with adrenal fatigue. This condition occurs when your adrenal glands, responsible for producing stress hormones like cortisol, become overwhelmed due to prolonged periods of stress. As a result, it can lead to fatigue, mood swings, weight gain, and difficulty concentrating. The good news is that you can support your adrenal health through diet. And if you follow a Paleo-Carnivore approach, you are already on the right path to better adrenal function and more sustainable energy.
How Diet Impacts Your Adrenal Health
The adrenal glands are responsible for regulating your body's response to stress, particularly through the production of cortisol. When you’re under constant stress, your adrenal glands can become overworked, leading to a cascade of health problems. This is where diet comes into play. A diet rich in whole, nutrient-dense foods can support healthy cortisol production, stabilize blood sugar levels, improve cognitive functions and reduce inflammation—crucial for restoring energy and promoting recovery. Unfortunately, many modern diets filled with processed foods, sugars, anti-nutrients and unhealthy fats only make things worse for adrenal function. Here’s my nutritional guidance for achieving exceptional results in your energy levels, mental sharpness and emotional resilience.
Foods for Adrenal Recovery: The Yes List
To optimize your energy and help balance your hormones, it’s essential to choose nutrient-dense foods that are easy for your body to absorb and use. Here’s what you should focus on:
Grass-Fed Red Meat – This is one of the best sources of B vitamins, iron, zinc, selenium, carnosine and carnitine. These nutrients are critical for supporting adrenal function, boosting energy levels, improving mitochondria (the energy powerhouses in the cells) health and helping your body manage stress. Grass-fed beef is particularly rich in omega-3s, which also play a role in reducing inflammation, a common contributor to adrenal fatigue.
Organ Meats (Liver, Kidney, Heart) – Known as nature’s multivitamins, organ meats are packed nutrients: some vitamin C (especially liver) vitamin A, Vitamin B complex, and vital minerals like copper, iron and magnesium. These nutrients are essential for adrenal recovery, and organ meats provide them in the most bioavailable form, making them an optimal choice for those dealing with adrenal fatigue.
Wild-Caught Fatty Fish (Salmon, Sardines, Mackerel) – These fatty fish are rich in omega-3 fatty acids, which are vital for reducing inflammation and supporting brain and heart health. Omega-3s also help to regulate cortisol production and keep stress levels in check.
Egg Yolks – Full of healthy fats, vitamin Bs and choline, egg yolks are one of the best foods to support brain health, reduce inflammation, and stabilize cortisol levels. Including more eggs in your diet can provide steady, sustainable energy throughout the day.
Bone Broth – Bone broth is an excellent source of collagen, glycine, and essential minerals like calcium, magnesium, and potassium. These nutrients help heal the gut mucus membranes, reduce systemic inflammation, and support overall adrenal function. Bone broth is especially beneficial for adrenal fatigue, as it offers easy-to-digest nourishment and hydration that supports your body’s recovery process.
Raw Dairy (if tolerated) – Full-fat dairy, such as raw milk and cheese, offers a rich source of calcium, phosphorus, and vitamin K2. These nutrients play an essential role in bone health and hormone balance, helping to support the adrenal glands during recovery. Be mindful of your body's tolerance to dairy, as not everyone does well with it. Choose preferably A2 cow’s milk where possible. Fermenting dairy can also be extra beneficial due to the presence of gut-friendly bacteria.
Berries - Packed with antioxidants and low in sugar, berries make the perfect fruit of choice for anyone suffering with adrenal fatigue. The high concentration of flavonoids and vitamins can support the integrity of the adrenal tissues, skin, blood vessels and nervous system, making them the perfect snack.
Unrefined Sea Salt (Celtic or Himalayan) – During periods of adrenal fatigue, your body may require more salt to maintain proper electrolyte balance. Sea salt, with its rich mineral profile, helps support hydration, adrenal function, and energy levels. Just be sure to use salt in moderation and choose high-quality, unrefined options.
Foods That Drain Your Adrenals: The NO List
While nutrient-dense foods will help your body heal, there are some foods that can exacerbate adrenal fatigue and worsen symptoms. Avoid these to give your body the best chance at recovery:
Processed Carbs & Sugars – Foods high in refined carbohydrates and sugar can spike cortisol levels and cause energy crashes. These foods may give you a quick burst of energy, but they will ultimately contribute to an adrenal imbalance and fatigue. Stick to nutrient-dense, whole foods instead.
Seed Oils (Canola, Soy, Sunflower, etc.) – These inflammatory oils are common in processed foods and can lead to chronic inflammation, which places additional stress on the body. Opt for healthier fats, like those found in animal products or coconut oil, to nourish your body and your adrenals.
Caffeine Overload – While a cup of coffee or tea can provide a temporary energy boost, consuming too much caffeine can overstimulate the adrenal glands, leading to burnout and worsened fatigue over time. Limit caffeine intake and avoid drinking it in excess, especially later in the day.
Alcohol – Alcohol places unnecessary stress on the liver and depletes essential nutrients like B vitamins and magnesium. This can further harm your adrenal glands and delay your recovery. Limit alcohol consumption, especially during periods of adrenal fatigue.
Plant antinutrients – Plant antinutrients are compounds found in many plant-based foods that can negatively impact nutrient absorption and gut integrity. Common examples include:
Phytates - Found in seeds, grains, and legumes, phytates can bind to minerals like iron, zinc, and calcium, reducing their absorption and leading to mineral deficiencies.
Lectins - Present in beans and grains, lectins can disrupt the gut lining, causing inflammation and interfering with nutrient absorption.
Oxalates - Found in spinach, beets, and rhubarb, oxalates can bind calcium and form insoluble crystals, potentially leading to kidney stones and impairing calcium absorption.
Tannins - Found in tea, coffee, and some fruits, tannins can inhibit the absorption of iron and other essential nutrients, contributing to deficiencies.
Protease inhibitors - Present in legumes and grains, protease inhibitors can interfere with protein digestion and gut enzyme activity, potentially leading to gut discomfort and reduced protein absorption.
Simple Steps to Heal Your Adrenals Naturally
Taking control of your adrenal health doesn’t have to be complicated. By making simple, sustainable changes to your diet and lifestyle, you can start healing your body from within:
Prioritize Nutrient-Dense Animal Foods – Focus on high-quality meats, organ meats, fish, and eggs to ensure your body gets the nutrients it needs for adrenal recovery.
Cut Out Processed Foods, Sugar, and Seed Oils – These foods place unnecessary stress on your body and contribute to hormone imbalances. Stick to whole, unprocessed foods to support your adrenal health.
Ensure Adequate Rest, Hydration, and Sunlight – Rest is just as important as diet when it comes to recovering from adrenal fatigue. Prioritize sleep, stay hydrated, and spend time in the sun to help restore your body’s natural rhythms.
Take herbal medicines! – Herbs can support the restoration of the endocrine, immune and nervous systems. Common remedies that are invaluable for their restorative action on the adrenals include Korean ginseng root, Siberian ginseng root, Chinese foxglove, Codonopsis root, Schisandra berries and Ashwagandha root
At Vitalise, we can walk together a path of transformation towards a more energised body, resilient heart and clear mind. If you feel called to explore how the combination of nutrition, herbal medicine, lifestyle coaching and psychological support can help you in resolving chronic fatigue, I’d invite you to book a coaching session with me. There’s no cost involved and I’ll be honoured to support you on your journey
