If you are in the throes of chronic stress, low energy, and adrenal fatigue, and wondering what the heck do I eat?!-you’re in the right place. In this article, I’m sharing adrenal fatigue snack ideas for hormone balance, high energy, and healing.
Wait-I thought snacking was bad?
If you’ve ever been told that snacking is bad, I want you to throw that myth out! To heal from adrenal fatigue, it’s important to eat every 3-4 hours, which means: it’s snack time.
When you have adrenal fatigue symptoms, chances are your blood sugar levels are out of whack. This is often a result of stress, overuse or misuse of stimulants (ehem, coffee on an empty stomach), and a dysregulated HPA axis.
Blood sugar that is too low or consistently low can make adrenal fatigue a lot worse. Not enough (both calorically and nutritionally) stresses the body out and can lead to low blood sugar. This is a physical stress on the body, causing your adrenals to release cortisol. People with adrenal fatigue already have taxed adrenals, and low blood sugar can worsen that.
Blood sugar that is too high can lead to insulin resistance. Insulin resistance is another stressor for the body and can lead to hormone disruption. The adrenals are responsible for regulating blood sugar via the hormone cortisol. If blood sugar is too high, the adrenals are consistently too high, leading to impaired insulin sensitivity. This can increase adrenal fatigue symptoms like weight issues, acne, hair loss, and more.
Balancing blood sugar is KEY for healing adrenal fatigue, and we can help do that through healthy and balanced snacks.
Adrenal Fatigue Diet Keys
- Prioritize healthy, whole, unprocessed foods
- Stabilize blood sugar levels
- Support Optimal Hydration
Adrenal Fatigue Snack Ideas
1 – Dairy-free yogurt and berries
If you’re in the mood for something sweet and tangy, a yogurt bowl might be your new go-to snack. Whether you love coconut yogurt or cashew yogurt, this bowl will satisfy. Top with berries and/or citrus, cacao nibs, nut butter, or even a gluten free granola! Get creative and enjoy.
2 – Superfood Smoothie
Smoothies are not just for breakfast—they are one of the best adrenal fatigue snacks. You can enjoy them any time of day and they are the perfect way to fill the body with healthy fats and nutrients without having to make a full meal. This is my favorite smoothie for all day energy (Serves 1 to 2).
- 1 cup unsweetened almond milk (or milk of choice)
- 1 heaping cup of frozen berries
- ¼ to ½ avocado flesh for healthy fat
- 1 tablespoon of Beauty Complex
- 1 scoop of nut butter, optional
- 2 tsp. Of chia seed, optional
Add the first 5 ingredients to a power blender and blend until smooth. Top with chia seed if desired for extra fiber.
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3 – Trail Mix
You can either make your own delicious trail mix or find one without any added sugar or oils. Raw nuts and seeds paired with dried cranberries and apricots is the perfect combo of healthy fats and fiber.
4 – Hummus plate
Another one of my favorite adrenal fatigue snacks is a yummy hummus plate. If you’re not making your own hummus, make sure to buy hummus without unhealthy oils (i.e. canola, vegetable oil, etc.). Look for a hummus made with extra virgin olive oil or avocado oil instead. Then, pair your hummus with GF crackers, carrots, celery, cucumbers, tomatoes, and olives! I personally love Simple Mills Crackers and hummus.
5 – Hard boiled eggs
Meal prepping hard boiled eggs before the week begins is the best way to stay prepared and not go hungry. If you’re not having boiled eggs for breakfast, they make a perfect snack for the adrenals and overall adrenal health!
6 – Cucumber, tomato and avocado salad
This simple salad is a classic way to stay hydrated and full throughout the day. Sliced cucumbers, cherry tomatoes, avocado, red onion, a crushed garlic clove, olive oil, and a splash of vinegar is all you need to make this light and refreshing snack.
7 – Avocado and lemon
Talk about one of my favorite, easy, healthy snacks. An avocado may sound boring, but it’s the perfect fruit and thus, the perfect snack. Avocados are overflowing with healthy fats for fuel and focus. Try smashing an avocado and sprinkling with sea salt, Italian seasoning and a splash of lemon. Enjoy by itself or pair with crunchy veggies like carrots or red peppers or a gluten free cracker like Simple Mills or Mary’s Gone.
8 – Guacamole and veggies
If you want to get a little fancier with an avocado, turn it into guacamole! Don’t skimp on the cilantro-this herb is incredible at flushing out toxins. Pair your guac with GF crackers, carrots, and celery for a refreshing and hydrating snack.
9 – Chia pudding
Chia seeds are high in healthy fat, fiber, and protein. To make this adrenal-lovin’ snack all you need is two tablespoons of chia seeds, a half-cup of non-dairy milk, and a teaspoon of honey or maple syrup. Refrigerate for about an hour (prepping overnight or in advance is key) and enjoy! A couple spoonfuls of this, and you’ve got yourself an adrenal fatigue bedtime snack.
10 – Coconut meat
Coconut meat is one of those quick and delicious snacks we often forget about. Consider adding it into your adrenal healing routine for sustained energy and boosted brain function. If you get fresh coconut meat, you can add lime, chile powder, and pink salt for a fun snack.
11- Sweet potato with nut butter or coconut oil
Sweet potatoes are one of the best nourishing complex carbohydrates for adrenal fatigue sufferers and women in general.
You can roast a couple sweet potatoes during your meal prep and make this snack in a cinch. Top with a spoonful of nut butter, coconut oil, or yogurt, for a filling snack. Complex carbs like sweet potatoes are amazing for balancing cortisol levels and supporting optimal adrenal function.
12 – DIY sushi
I love to make mini sushi rolls with nori, avocado, cucumber, jalapeno, and coconut aminos. If I have leftover fish from the night before (or brown rice) I’ll add that in there. It is the most delicious “fancy” snack that is so simple!
13 – Apples and Almond Butter
A classic! I love to slice the apples thin and make mini almond butter sandwiches. A little dash of cinnamon and viola! A simple, healthy, and energizing snack to get you through the afternoon. This is also a great option for a bedtime adrenal fatigue snack.
14 – Vanilla Honey Nut Gut Smoothie
Another classic in our house is a vanilla honey nut gut smoothie made with our Beauty Collagen Complex powder. I love this protein-packed dessert-like snack because it helps regulate the nervous system, balance hormones, and repair the gut. I add ½ a frozen banana, a tablespoon of nut butter, 1 scoop of our collagen powder, a cup of nut milk or water, and a dash of cinnamon. You can always add more ice if you like it thicker. This is a home run every time.
15 – Bean Salad
Last but not least — a delicious bean salad. Whatever legumes you love (lentils, chickpeas, black beans, kidney beans, pinto beans, cannellini) combine them in a bowl with slices of carrots, cucumbers, and fresh herbs (option to add tomato). Splash some good quality olive oil, vinegar, salt, pepper, and garlic powder. This is a snack you’ll continue to come back to. But the best part is that you can make it ahead of time and eat it for the next few days.
I hope this article has helped give you some good ideas to help support hormones, blood sugar, energy, and healing. Let me know what you are most excited about in the comments below.