How to Use Diet to Treat Adrenal Fatigue

This post may contain affiliate links, which means that we may receive a commission if you purchase a product we recommend. Clicking on these links won't cost you anything, but they help us to stay running so we can make Healthiest - The Amazon Helper even better and ad free.

Adrenal Fatigue: How To Use Diet To Heal Yourself And Prevent Recurrence

Adrenal fatigue is a condition that affects millions of people around the world. In most of these cases, the victims are unaware of what ails them. This is complicated even further by the fact that adrenal fatigue is not medically recognized as a disease.

What this means is that adrenal fatigue does not have a standardized method of diagnosing it. There is in fact no test designed to test for it. All in all, adrenal fatigue is real.

And because it can make your life miserable, keep you from gainful engagements and from enjoying your life, it should be addressed as soon as possible.

Symptoms of Adrenal Fatigue

Typical symptoms of adrenal fatigue include chronic fatigue and low energy, heart palpitations, anxiety, panic attacks, mental fog, insulin resistance, weight gain, inability to wake up even after long hours of sleep, craving for salty and sugary foods, and excessively dry skin.

Other symptoms include unexplained joint pain, low libido, loss of muscle mass, cold hands and feet, premature skin aging, dizziness, shortness of breath, tingling and numbness, inability to concentrate, leg heaviness, tension all over the body, systemic candida and irregular menstrual cycle.

It is worth noting that these symptoms do not occur all together. In fact different people with adrenal fatigue syndrome will have different sets of these symptoms. However, this list of symptoms should help indicate if you could be suffering from the condition.

Common Methods of Treating Adrenal Fatigue

  • Diet changes

  • Supplements

  • Lifestyle changes

In today’s discussion, we are looking at how to use an adrenal fatigue diet to heal AFS.

How to Use Diet to Treat Adrenal Fatigue

As we have seen in what is adrenal fatigue, the condition occurs as a result of adrenal stress. To heal your adrenals, you would need to deal with its cause. (1)

In other words, reduce the stress on your adrenal glands. Unfortunately, releasing stress is not at all easy. But it can be done if you can help your body re-balance its hormone levels.

One of the easiest and most sustainable ways to help your body heal from adrenal fatigue is by use of diet. Diet is the easiest and cheapest way to treat or prevent adrenal fatigue.

This is because an adrenal fatigue diet is not much different from your regular diet, excepting that it is planned to include food items that help to replenish depleted nutrients, reduce inflammation and help the body to heal.

How To Approach Diet For Adrenal Fatigue

An adrenal fatigue diet plan has three aspects to consider:

  • Foods to avoid

  • Foods to eat

  • Time to eat

By incorporating these three approaches, you can help your body to recover from adrenal fatigue. You can also keep your body protected from recurrent AFS.

In the following sections of this discussion, we will look at each of these aspects and how it can positively impact adrenal fatigue. We will also look at the specific foods to avoid, best foods to eat and the best adrenal supplements to quicken the healing process.

Time to Eat

According to Dr. James L. Wilson, besides the type of food a person with adrenal fatigue eats, other diet considerations include, the amount and the time to eat. (2)

It is worth noting that when you have adrenal fatigue, your body is insufficient in some nutrients while it may have an excess of others. The adrenal diet should therefore replenish on the insufficient nutrients while avoiding possible increase of the excesses.

When you have adrenal fatigue, you should ensure that your body gets a steady stream of nutrients throughout the day. This way, you will help heal your adrenal fatigue by providing the nutrients essential for adrenal functions.

Generally, an adrenal fatigue diet should be composed of high-quality protein, fat, complex carbohydrates, minerals, vitamins and fiber.

Dr. Wilson recommends that people with adrenal fatigue should make a point of eating a balanced meal early in the day to replenish the nutrients used up during the night. This means that you should avoid foregoing breakfast.

The early breakfast should be followed by an early lunch before noon, a snack three hours later, dinner before 6PM and some bites before going to bed.

Eating in this way will help your body to have reasonable amounts of nutrients to provide energy and replenish any nutrient losses. In the following section, we will look at the specific foods that will provide the necessary nutrients.

Foods to Avoid When You Have Adrenal Fatigue

As we discussed in how to treat adrenal fatigue, this condition arises as a result of hormonal imbalances. (3) When you have adrenal fatigue, your body may also have vitamin and mineral deficiencies.

Additionally, your body may have significant amounts of toxins which can worsen your adrenal health. To reestablish hormonal balance, you would need to replenish on the insufficient nutrients while getting rid of the toxins.

Various studies have established that in order for you to use diet successfully in the recover from adrenal fatigue, you will need to keep off from some foods.

You should avoid foods that may interfere with adrenal recovery including those that increase adrenal stress.

Foods to avoid include:


Soy is a common constituent of conventional foods. However, if you have adrenal fatigue, you need to avoid soy products. Some properties in soy interfere with the absorption of iodine in the body.

According to Dr. Lam, iodine malabsorption causes thyroid gland dysfunction which leads to decreased production of T3 and T4 hormones. (4)

These hormones are necessary for energy production and their low production can lead to low energy. Soy also contains phytoestrogens which interfere with the workings of the natural estrogen leading to poor metabolism, weight gain or even depression.


When you consume sugar or sugary foods such as soda and juices, your blood sugar level rises almost immediately.

This in turn causes your body to produce more insulin and cortisol to process the sugar so that it does not remain in the bloodstream. It is true that the more sweet foods you eat, the longer your insulin and cortisol levels remain elevated.

This has a negative effect on the healing process of your adrenal fatigue. Avoiding sugar and simple carbohydrates can have a serious positive impact on your adrenal health.

Dairy, Casein and Gluten

Dairy, gluten and casein are typical food components causing food allergies and sensitivities. Most people who have food sensitivities and food allergies have one or the other of these food components.

This is usually the case for many people with adrenal fatigue. People with allergies and sensitivities to other foods should also avoid them.

Allergies and food sensitivities cause inflammation in the body which leads to more stress. It is also worth noting that adrenal fatigue can make food allergies and sensitivities worse. This can worsen the adrenal fatigue syndrome and make healing difficult. (5)


Alcohol is a stimulant and an empty calorie food that causes your blood sugar level to rise. This can aggravate the adrenal syndrome and make it difficult to heal.


Caffeine is a stimulant that is used by many people including those with adrenal fatigue. Unfortunately, caffeine is responsible for the final slide into adrenal fatigue. Therefore, if you have AFS, avoid coffee. You can use an alternative like white tea, green tea or smoothies.

Other foods to avoid include:

  • Fast foods

  • Processed foods

  • White flour

  • Fried food

  • Fast food

Foods to Eat On an Adrenal Fatigue Diet

In general, an adrenal fatigue diet is designed to provide high-quality protein, complex carbohydrates, healthy fats, vitamins including B5, B6, B12 and C, minerals like magnesium, zinc and selenium.

To get most of these nutrients, you need to eat a wide variety of organic whole foods. You should also ensure that you are adequately hydrated.   

Following are some of the best food sources for the required nutrients:


Going back in history, liver and other organ meats were considered essential foods for good health. And modern studies have established that the liver in particular is rich in B vitamins, and vitamin E, besides minerals and fatty acids.

These nutrients are very helpful to the body as you recover from adrenal fatigue. For best results, eat liver two times in a week. It is important that you choose liver from organically raised animals.

This is critical because meat from conventionally raised animals usually contains pesticides which may impact negatively on your adrenal fatigue.

Pasture Raised Meat

Studies have shown that meat from grain-fed animals contains higher amounts of omega-6 fatty acids compared to pasture-fed animals. (6)

Consequently, pasture-raised meats contain higher amounts of omega-3 fatty acids. The overall omega-3 to omega-6 ratio is higher in pasture-fed meats, wild animal meats and fish. It is worth to note that higher omega-3 to omega-6 fatty acids ratio has more positive effects on adrenal fatigue.


Sardines are typically low in toxins, thanks to their low level on the food chain. They are also rich in omega-3 fatty acids. This combination of low toxins and high omega-3 supports the recovery of your adrenals.

Sea salt Such As Celtic or Himalayan sea salt

When you have adrenal fatigue which involves hormonal imbalance among other issues, your body is usually also insufficient in health supporting minerals like magnesium and zinc.

Additionally, by eating conventionally produced foods and being exposed to environmental pollution, your body may be loaded with heavy metals like lead, mercury and arsenic besides other toxins.

These are stored within body fat. Their presence in the body leads to inflammation which adversely impacts the adrenals.   

Including sea salt in your diet provides minerals like magnesium and zinc which reduces their insufficiency. This helps to heal adrenal fatigue.

Clarified Butter

When butter is clarified, casein, the milk protein, is removed. Butter is rich in cholesterol, the important building blocks for hormones including adrenal hormones.

As we have noted about meat, choose milk from pasture-raised animals to avoid the pesticides. Note that when pesticides have been used as in conventionally raised animals, the residues are concentrated in fat including butter and ghee.


For maximum benefits from vegetables, you need to include many types of non-starchy veggies including broccoli, cauliflower, and Brussels sprouts.

Vegetables are rich in a variety of vitamins, minerals and fiber. They also have antioxidant and anti-inflammatory properties. Your body requires these among other nutrients to heal itself from diseases and conditions like adrenal fatigue.

Additionally, by including more non-starchy vegetables, your diet you will be reducing your carbohydrate and sugar intake. This will further help keep your insulin level down which has a positive impact on the adrenals.  


Seeds such as pumpkin seeds, flax seeds and chia seeds are rich in minerals like zinc, magnesium, B complex vitamins and vitamin E. Including these seeds in your diet will help provide adrenal health-promoting nutrients.

Fermented Foods Such As Kombucha

Natural probiotics from fermented foods such as kombucha help to increase the numbers of beneficial bacteria in the gut. Beneficial gut bacteria support your immune function.

They also help in the absorption of some nutrients which are essential for adrenal functions.


Including seaweed in your diet is another way to help heal your adrenal fatigue. Seaweed is a rich source of easily digested nutrients, including minerals and phytonutrients which have healing properties.

Look for the best seaweed varieties to maximize adrenal and general health benefits.

Bone Broth

Bone broth may not be a popular type of food today. However, it used to be part of the typical meal in many parts of the world. Recent studies have found that bone soup is rich in a variety of minerals, amino acids and vitamins.

Most of these nutrients are easily absorbed in the gut. Besides, the rich source of nutrients also has anti-inflammatory properties and improves the immune function. These properties have a positive impact on adrenal health.

Other Foods You Can Eat to Heal AFS

  • Avocado, coconut and olive oils for their healthy fats.

  • Cordyceps and Chaga mushrooms

  • Free range poultry

  • Wild-caught salmon and other fatty fish

  • Fatty fish (e.g., wild-caught salmon)

Healing Broth Recipe

HIGHLIGHT: In order to get the benefits of healing broth, only buy products made with organic from organic food items. Using products made from conventionally produced ingredients exposes you to pesticides which have negative effects on the adrenals. Also avoid GMO ingredients. (7)

Recipe for 2 Quarts


  • 4 medium organic zucchini, sliced, and ends discarded

  • 1 lb. string beans with ends trimmed

  • 2 stalks of celery, chopped

  • 1 or 2 bunches of parsley, discard tough stems

  • 4 cups of water

  • 2 Tbsp. of raw honey

  • 1  Tbsp. of ground coriander

  • 1 Tbsp. of ground black pepper


  1. Put all the ingredients into a pot and cook on medium heat until it boils. Skim foam from the surface, cover and simmer at low heat for about 15 minutes or until the veggies are tender.

  2. Using a handheld blender, puree the soup in the pot. Alternatively, use a blender to puree the soup in batches.

  3. Leave it to cool to a comfortable temperature.

  4. Eat the soup warm.

RECOMMENDED Adrenal Fatigue Supplements

You can use an adrenal fatigue diet plan to heal your adrenals. This requires careful sourcing of food items. However, it is not always possible to get all the necessary nutrients from food. You may also want to use prepared products that have been prepared form selected organic ingredients.

Following are some of the best adrenal fatigue control products. You can combine several of them to achieve faster results.







  7. OLIVES:

















Make Healthier Choices with the Healthiest Helper

Download our Chrome extension to get the healthiest products and supplements whilst shopping on Amazon.

Get access to thousands of healthier products, vetted by a team of health professionals on a mission to help you build a healthier, more capable body.