Diet Plan For Adrenal Body Type


Diet plan for adrenal body type has 3 main characteristics that affect our reaction to food. While some people feel that there are just two body types (endomorph and mesomorph), I believe there is a third body type, called the adrenal body type. The adrenal system is essential in the production of many hormones, including cortisol and adrenaline. If you suffer from lack of energy and have a weak immune system, I strongly suggest you check if you are an adrenal type.

Adrenal Fatigue: Is It Real?

Do you feel tired and worn out all the time, even though you’re getting plenty of sleep? Do you crave salty foods? Maybe you’ve been to several doctors and none of them can say what’s wrong with you.

If you see a naturopathic (a system of alternative medicine based on the theory that diseases can be successfully treated or prevented without the use of drugs, by techniques such as control of diet, exercise, and massage) or a complementary (non-mainstream) medicine doctor, they might say that you have adrenal fatigue. Yet most traditional doctors say this condition isn’t real.

What Is It?

The term “adrenal fatigue” was coined in 1998 by James Wilson, PhD, a naturopath and expert in alternative medicine. He describes it as a “group of related signs and symptoms (a syndrome) that results when the adrenal glands function below the necessary level.” He says it’s usually associated with intense stress and often follows chronic infections like bronchitis, flu, or pneumonia.

Wilson says people with it may not have any physical signs of illness but still may feel tired, “gray,” and have fatigue that doesn’t get better with sleep. They also crave salty snacks.

The Theory Behind It

Your body’s immune system responds by revving up when you’re under stress. Your adrenal glands, which are small organs above your kidneys, respond to stress by releasing hormones like cortisol and adrenaline. These hormones are part of your “fight or flight” response. They increase your blood pressure and your heart rate.  

According to the theory, if you have long-term stress (like the death of a family member or a serious illness), your adrenal glands burn out from prolonged production of cortisol. So adrenal fatigue sets in.

There’s no approved test for adrenal fatigue. Blood tests can’t detect a small drop in adrenal production.

The suggested treatments for healthy adrenal function are a diet low in sugar, caffeine, and junk food, and “targeted nutritional supplementation” that includes vitamins and minerals:

  • Vitamins B5, B6, and B12
  • Vitamin C
  • Magnesium

Is It a Myth?

There’s no science to back it up. The Endocrine Society, the world’s largest organization of endocrinologists (people who research and treat patients with diseases related to glands and hormones), flatly says that adrenal fatigue is not a real disease. And it says the symptoms of adrenal fatigue are so general, they can apply to many diseases or conditions (depression, sleep apnea, fibromyalgia, hypothyroidism, or many other conditions) or stem from everyday life.

And the society says some of the treatments can be dangerous. Improving your diet will probably make you feel better, no matter what ailment you have, but taking unidentified supplements to help your body produce extra cortisol if you don’t need them may cause your adrenal glands to stop working, it warns.

What Else Could It Be?

Symptoms such as being tired, lacking energy, and sleeping all day long could be signs of depression, sleep apnea, fibromyalgia, or any number of diseases.

What Is Adrenal Insufficiency?

Unlike adrenal fatigue, this is a recognized disease that can be diagnosed. There are two forms of this condition, and both are caused by damage or problems with your adrenal glands that result in them not making enough of the hormone cortisol.

Symptoms of both forms include chronic fatigue, loss of appetite, muscle weakness, weight loss, and stomach pain. You might also have nausea, vomiting, low blood pressure, diarrhea, depression, or darkening of the skin.

Adrenal insufficiency is diagnosed with a blood test that checks to see if your cortisol levels are too low. If you have it, you’ll need to take a hormone replacement.

The Importance of an Adrenal Fatigue Diet

An image of a woman holding a bowl of salad and a slice of pizza deciding which to eatDiet is an important part of optimal health for every human being, but especially those who suffer from Adrenal Fatigue Syndrome (AFS). Researchers are now concluding that the majority of chronic illnesses, approximately 80%, are caused by environmental factors. Adrenal fatigue falls into this category. It is a debilitating ailment brought on by long-term external stressors that have caused our bodies to operate inefficiently. Systems become imbalanced, hormones are out of range, fatigue kicks in, and organs begin to shut down. AFS is a debilitating health condition that needs to be properly addressed, and one of the keys to recovery and prevention is a proper adrenal fatigue diet.

The Adrenal Fatigue Diet and Stress

Stress is inevitable. But if not dealt with properly, it will destroy your body. One of the main tools we are given to keep our body healthy both physically and mentally is our diet. A poor diet can put a major strain on the entire body, including the adrenal glands, increasing the risk of suffering from adrenal fatigue. The more the adrenals are exhausted and stressed, the less they can absorb nutrients or tolerate medications, even in small doses. Adopting the proper adrenal fatigue diet can better equip your body to deal with stress, both internally and externally.

Some of the benefits of a healthy diet for the adrenal glands are:

  • Your body gets all the nutrients it needs to function properly.
  • The increased nutrition means that your body can start to heal any damage that stress has caused.
  • Decreased stress levels.
  • Better adrenal gland health and functioning.
  • Rebalancing your hormones.
  • More blood sugar stability.
  • Decreased blood pressure.
  • Increased quality of life.

What is AFS?

Your adrenals produce cortisol, sometimes known as the stress hormone. This is what’s responsible for that energetic, jittery feeling you sometimes get in stressful situations. It raises your heart rate, your blood pressure, your breathing rate, and causes changes throughout your body that prepare you to fight or flee from danger.

The problem comes when your stress is chronic. Work, relationships, a poor diet–all of these factors in the modern world and more can cause ongoing stress. This can cause your adrenals to work overtime, constantly producing cortisol, and overworking the NeuroEndoMetabolic (NEM) Stress Response. When this occurs, the circuits, organs, and systems in your body can go out of balance, pulling related systems out of balance and degrading your health.

This can be a very dangerous situation if not alleviated. Unfortunately, because AFS isn’t recognized by the medical establishment, it often goes unrecognized. That’s why it’s so important that you get the right kind of help to relieve adrenal stress with strategies such as the adrenal fatigue diet.

Adrenal Fatigue Diet Eating Time Frame

Follow a Meal Schedule

The timing of a meal is just as important as the food content when it comes to the adrenal fatigue diet. Meals must be made with precisely the right combination of nutrients at just the right time. With the busy schedules that our society has developed today, it is not a wonder how and why so many people have developed poor eating habits. They are always on the run, meals are grabbed at drive-throughs or thrown together haphazardly when it’s convenient. Times set aside for eating become far apart, meals become fried and heavily processed, and the body cannot digest or use half of what is consumed. And most often, what is consumed does more harm than good.

When food is consumed at random intervals, additional stress is placed on the adrenal glands to keep the body functioning. Blood sugar levels spike, causing insulin to be produced in order to try to bring down the sugar levels, giving rise to a feeling of hunger soon after eating. Then the adrenal glands become overstressed trying to regulate the sugar levels with the hormone cortisol. That’s why it’s important to eat at regular, fixed times even when you are away from home. And you should never go more than 2 to 3 hours without eating.

The following schedule is an ideal time frame for eating on the adrenal fatigue diet:

  • Breakfast. When following the adrenal fatigue diet, you should eat breakfast between 6:00 am and 8:00 am, shortly after waking, and never later than 10:00 am. Your glycogen reserves are low after a night of sleep. Eating early replenishes the body and keeps it stable and healthy. Your breakfast should not consist of any fruits or fruit juices as they are high in sugar content and can cause your blood sugar to spike and crash.
  • Snack. Keeping your body replenished with food and water is essential for optimal health. Around 10:00 am, have a healthy snack of nuts or lean protein sources.
  • Lunch should be eaten around 12:00 pm.
  • Snack. Eat another healthy snack between 2:00 pm and 3:00 pm.
  • Dinner. Dinner should be eaten between 5:00 pm and 6:00 pm.

Meals should be small and frequent with the goal of keeping healthy nutrients running through the body at all times. Eat at a steady pace, and do not rush through your designated dining time. A hectic or rushed meal means more work and more stress for both your digestive system and your body.

Always Choose Organic

When choosing the healthiest foods to consume, you should always opt for organic options whenever possible. Everyone should eat organic, but when you’re suffering from AFS, your body is even more susceptible to the toxins non-organic foods contain. They act like a poison to the body and add additional stresses that could otherwise be avoided.

Here are the most important reasons why you should always buy organic foods when on the adrenal fatigue diet:

  • They do not use genetically modified organisms, more commonly known as GMO’s. Genetically modified ingredients are unhealthy and have been linked to imbalances, allergies, and other harmful ailments.
  • Organic foods are safe and pure containing no toxic pesticides, antibiotics, growth hormones, nano-particles, or climate-destabilizing chemical fertilizers.
  • You’re less likely to suffer from E. coli, salmonella, campylobacter, or MRSA when you purchase foods from humane, clean, and conscious-minded facilities.
  • Organic farms prohibit the use of sewage sludge on their lands.
  • Animals on organic farms cannot be fed slaughterhouse waste, manure, or blood. They are treated and cared for humanely, offering a healthier source of by-products and foods in return.
  • Organic food is more nutritionally dense. Studies have shown that organic foods contain more vitamins, more important trace minerals that would otherwise be lacking, and cancer-fighting antioxidants.

When the body is suffering from adrenal fatigue or other chronic illnesses, it is important to obtain the healthiest and most nutrient-fortified foods possible. Choosing organic is the wisest choice.

What Should I Eat on the Adrenal Fatigue Diet?

Adrenal Fatigue Diet CompositionFollowing the adrenal fatigue diet will provide you with the healthiest food choices available. You will want to make this a lifestyle change that you continue on even after your adrenal fatigue recovery.

Here’s what you should be eating and drinking:


The adrenal fatigue diet recommends that you drink plenty of pure water to help flush toxins from the body and ease the toxin load on the organs.


The bulk of your diet should consist of fresh vegetables. Eating vegetables provides an extensive amount of health benefits that are vital for the maintenance of your body. People who eat veggies as part of their healthy diet have a reduced risk of developing many chronic illnesses. They are low in fat and calories, and none of them contain cholesterol.

Thirty to forty percent of the adrenal fatigue diet should consist of vegetables. Vegetables should be eaten raw or lightly steamed to retain all the nutrients, and served with a healthy fat like olive oil or coconut oil to help absorb the fat-soluble nutrients.

Here are some tips for making the best vegetable choices:

  • Seaweed and sea vegetables, which are easily digestible and contain a variety of essential trace nutrients that are beneficial in the AFS recovery process.
  • Make sure you consume 6 to 8 servings of vegetables and choose brightly colored options, as they are excellent sources of phytonutrients, antioxidants, minerals, and vitamins, which are unique and hard to find otherwise.
  • Baby vegetables and sprouted vegetables are very highly concentrated with nutrients and are a great choice.
  • Eat lots of leafy green vegetables such as Swiss chard, kale, spinach, broccoli, choy sum, etc.

Lean Organic Meat

20 to 30 percent of the adrenal fatigue diet should come from lean protein. Your protein should come from multiple sources of high-quality foods such as legumes, eggs, animals, fowl, and fish. This provides for more well-rounded nutrition.

Here are some particularly good choices:

  • Salmon
  • Tuna
  • Turkey
  • Organic eggs

Healthy Fats

20 to 30 percent of your nutritional intake should come from healthy fats such as nuts and seeds. Try soaking nuts and seeds first. This makes them easier to digest and improves the availability of their nutrients for absorption.

The best nuts include:

An image of a healthy lunch in a meal prepping container
  • Almonds
  • Flaxseeds
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts


The best legumes you can eat are:

  • Cannellini Beans

Whole Grains

Whole grains are slow to digest and cause the release of serotonin, a feel-good hormone. Try eating:

  • Oats
  • Quinoa


Fruit is an essential part of an adrenal fatigue diet and some can actually help lower your cortisol levels. Some of the best fruits for this include:

  • Blueberries
  • Dried fruit such as apricots
  • Papaya
  • Pineapple
  • Strawberries
  • Mango


These help to improve gut health and can include:

  • Sauerkraut
  • Kefir
  • Yogurt

This diet can be a little difficult to digest if you aren’t used to it. If you have a lot of digestive issues, try to avoid a raw foods diets; eat everything cooked. Or try using a digestive aid or enzyme supplement to help break down fibrous foods and proteins, reducing the stress in the GI tract and improving digestive function.

Helpful Tips to Make Your Dietary Transition a Bit Easier

Making lifestyle changes isn’t always easy, even when it is in your best interest to do so. When incorporating the adrenal fatigue diet into your life, it is recommended that you start slow and make progressive changes day by day. Getting professional help from a nutritionist or someone who specializes in an adrenal diet for support and accountability can be very helpful during this transition time.

Be sure to ask your doctor or healthcare practitioner before starting any new dietary regimes or new food products. If you suffer from adrenal fatigue, your body is extremely sensitive and could have reactions to foods that were at one time not bothersome.

Foods to Avoid

Obviously, there are also foods that you should try to avoid when you’re on an adrenal fatigue diet such as:

Junk Food and Sweets

An image of people eating at a long table covered in sweets and unhealthy foods

Soda, candy bars, and chips may be the easiest thing to grab for when you are in a hurry and in a time crunch. They’ll even curb your appetite for a few hours to hold you over between meals, but you should avoid this urge! Prepare for your day by packing healthy foods to eat on the go and become knowledgeable about your decisions. Sugar could very well be the single worst ingredient in the modern diet and is probably one of the leading causes of many of the epidemics of chronic illnesses that have risen out of the western diet.

Glucose is essential for the body and if it is not received from the diet, the body can produce it from the fats and proteins that it receives. It can be metabolized by every cell in the body to produce energy. On the other hand, fructose is foreign and harmful to our body. It is not essential to our body in any way. The only organ that can metabolize fructose is the liver, and even that is limited in its capacity. When too much of this sugar enters the liver, it gets turned into fat.

If you are craving a snack, or something sweet, opt for fruits. Fruit is a real food filled with vitamins, minerals, fiber, and water that is digestible and properly tolerated and appreciated by the body.

Certain Fruit

Avoid fruits such as bananas, oranges, and dried fruits like raisins, dates, and figs, as they are high in potassium and can exacerbate the sodium-potassium ratio, making adrenal fatigue even worse. Take these minimally.

Table Salt

Avoid table salt when seasoning your foods as it is heavily processed, lacks minerals, and usually contains additives to prevent it from clumping. Pink Himalayan salt and sea salt are both healthy alternatives. They can help in correcting the body’s level of sodium while adding flavor and nutrients.

Artificial Sweeteners

Artificial sweeteners may seem like the ideal choice when you’re trying to lose weight, but the truth is that they’re heavily processed and may contain components that cause stress and damage your health. They can also cause more weight gain in the future, so try to avoid them.

Refined Carbohydrates

Eliminate refined carbohydrates including white rice, pasta, breads, and pastries as they cause a severe spike and drop in sugar levels leading to hypoglycemia symptoms.

Stimulants and Alcohol

Do not consume caffeine or other stimulants. They make the body work harder than it can sustain for long terms and can lead to adrenal crashes. You should also avoid alcohol and other foods that cause the body to react aversively as they elicit unnecessary stressful reactions.

Polyunsaturated Fats

Do not cook with polyunsaturated fats such as corn, peanut, sunflower, and safflower oils as they contain essential fatty acids that transform into unhealthy forms with heat. This means that you need to avoid fried foods whenever possible. However, these oils are safe to add to foods after they have been cooked.

Weight Gain Patterns and Exercise for the Adrenal Body Type

First and foremost in regards to adrenal gland dysfunction, it is very important to make sure you are not deficient in any nutrients the adrenals need to function and heal.  Chronic stress of the adrenals (busy, fast paced lifestyle, traumas, family work stress, etc.) slows down the thyroid gland (your metabolism) and depletes certain vitamin and minerals.  There is a blood test (Spectracell micronutrient testing) I can  prescribe to check if you are deficient in any vitamins or minerals necessary for proper function of this important gland.   It is very important for fat burning.  Stress blocks fat burning!!

Adrenal body types description and possible symptoms:

  • Excess fat is held in the midsection (buffalo-like torso) and the face can occur from overreaction from this gland.  The fat is usually sagging and hanging in the midsection with thin arms and legs.  Swollen face and eyes, facial hair, un-resolving pain and inflammation, fatigue, hormone issues, lower sex drive, mid-afternoon need for caffeine or sugar, unable to get restful sleep at night, can’t stay awake mid-afternoon, brain fog or dullness, out of breathe while climbing, excess stress and worry, craving for salt or cheese at night, and ankle swelling

Best exercise options for the different body types:

Adrenal body type advice:

Low Intensity Aerobic Exercise for Longer Durations.

Fat burning will occur only after 20-30 minutes (or after burning off sugar reserves) so you must exercise past this time frame to access fat burning for results.

Begin to exercise every other day then increase to daily.  Work up to 60 minutes per day.

Heart rate on average should average 127-130 beats per minute during exercise.

Keep it light enough that you can breathe comfortably.

Rest between exercise sessions.  If your body is still sore then wait until it is gone before exercising again.

High Intensity Intervals if done should be limited to one minute or less and double your rest time between intervals.  Maximum of 8 intervals per workout session and make sure you are completely recovered before your next workout.

Keep sugar out of diet and use the following before, during or after workouts as needed for energy-eggs, turkey, fish, nuts, cheese, and apples.

Sleep at least 7 hours of good quality sleep; this is very important so you do not sabotage your fat burning hormones.

Decrease your stress levels

Best Choices for Adrenal types:

Walking, light jogging, biking, treadmill, elliptical, swimming, yoga

Notes for Success:

With adrenal weakness it sometimes (key word sometimes) takes 2-3 months before the weight starts to drop, however your clothes will be fitting looser. This is because muscle weighs more than fat and you will be increasing muscle as it is replaced back after overactive adrenal glands.

WEIGHT TRAINING TIPS-Strenuous weight training is too intense initially for the adrenals.  So if you do anything with weights use very light weight and rest in between sets to complete recovery.

DO NOT consume sugars, starches, juice, sports drinks or alcohol; this will block all fat burning.

Generally after 8-12 weeks you can add in more intense exercise choices (anaerobic).

Extra Note: Adrenal body type: snack only on cheese, raw nuts, vegetables or apples before, during and after workouts.

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