The Best and Worst Foods for Your Adrenal System, According to Dietitians

Your adrenal glands are small but mighty, tasked with an important job. Perched atop each kidney, your two adrenal glands are about the size of the top part of your thumb. Their main job is to produce important hormones, like cortisol, aldosterone, adrenaline (epinephrine) and noradrenaline (norepinephrine), as well as sex hormones. 

When your adrenal glands are healthy and balanced and producing the right amount of hormones, they aid in these important body functions, according to the Endocrine Society:

• Help regulate blood pressure
• Help regulate blood sugar
• Reduce inflammation
• Help regulate your metabolism
• Help with mood and concentration
• Control your stress response
• Balance levels of salt, potassium and other nutrients

Things can go awry for the adrenal glands, and they may begin to churn out too much or not enough of certain hormones, according to the National Institutes of Health. Adrenal disorders include: 

• Addison’s disease, also called adrenal insufficiency, occurs when not enough hormones are produced.
• Cushing syndrome means that you have too much cortisol.
• Adrenal gland tumors
• Hyperaldosteronism occurs when adrenal glands produce too much aldosterone
• Adrenal gland suppression means that your adrenal glands stop producing. adequate cortisol after you’ve taken steroid medication like prednisone.

A healthy, balanced diet that includes certain foods can help your adrenal glands work as they should. “Foods that support adrenal health are rich in certain nutrients that help regulate cortisol levels and reduce inflammation, ultimately promoting better stress management and overall adrenal function,” says Amy Davis, a registered dietitian with Fresh Communications. “A balanced diet is also key for stabilizing blood sugar levels and providing sustained energy throughout the day to reduce the burden on the adrenal glands,” she says.

In addition to focusing on healthy foods, there are some foods you’ll want to avoid or reduce in your diet for peak adrenal health. “Certain foods can contribute to inflammation, disrupt cortisol levels and place additional stress on the adrenal glands,” Davis says. Learn about five foods to include and five to avoid for healthy adrenal glands, according to dietitians.

Best Foods for Your Adrenal System

1. Leafy Greens

Leafy greens, like kale, spinach and chard, are chockablock with nutrition, but when it comes to adrenal health, it’s all about the magnesium. “Leafy greens are rich in magnesium, which helps regulate cortisol levels and promotes relaxation,” says Davis. Indeed, research in Nutrients in 2020 concluded that magnesium may help regulate cortisol in the body. This may ease the job of your adrenal glands. After you stock up on greens, check out this tip for helping leafies last longer in the fridge.

2. Salmon

This delicious fish seems to have it all. “Salmon is an excellent source of omega-3 fatty acids, particularly EPA and DHA, which have anti-inflammatory properties that can help reduce stress-related inflammation in the body,” Davis says. “As a registered dietitian, I recommend salmon from Chile because it’s particularly high in omega-3s, low-mercury and considered a best choice for the entire family, including pregnant women and children,” she adds. (For more fish that fit the bill, check out the FDA’s guide.)

3. Avocados

These delicious fruits (yes, avocados are fruits) are high in heart-healthy unsaturated fat and low in carbohydrates, which can help relieve stress on your adrenal glands by keeping your blood sugar stable. And don’t forget about their mineral content. “Avocados are a good source of potassium. Potassium regulates blood pressure and helps to support healthy adrenal function,” says Josten Fish, a registered dietitian and owner of Dietitian Meets Mom. Help keep your blood sugar stable too, with one of our 7 Low-Carb Avocado Recipes.

4. Berries

Your adrenal glands produce hormones that support your immune system, and antioxidant-rich foods, like berries, help that process. According to the Academy of Nutrition and Dietetics, pollution, UV rays and other exposures result in free radicals that do damage in your body—and antioxidants help quell that damage. Fish recommends a variety of berries for that reason. “Blueberries, strawberries and other berries are rich in antioxidants that protect the body from oxidative stress. Antioxidants can support adrenal health by reducing inflammation and supporting immune function,” she says. Try our 3-Ingredient Overnight Berry Muesli.

5. Fermented Foods

Fermented foods, rich in healthy bacteria, are having a heyday right now, and for good reason: these foods improve gut health, which offers whole-body benefits. “Fermented foods like yogurt, kefir and sauerkraut contain probiotics which promote gut health,” says Fish. “A healthy gut microbiome is important for nutrient absorption and hormone regulation, which can support adrenal health,” she explains. Try our recipe for Simple Sauerkraut. 

Worst Foods for Your Adrenal System

1. Sugar

Since your adrenal glands help regulate blood sugar, you can make their job easier by minimizing how much added sugar you consume, particularly from sugar-laden foods such as candy, sugary sodas and sports drinks, baked goods as well as other less obvious sources of added sugars. “Consuming excessive sugar, especially refined sugars, can lead to insulin resistance, weight gain and inflammation. This can place added stress on the adrenal glands and disrupt hormone balance,” explains Fish.

2. Caffeine

A morning cup of coffee or an ice-cold diet soda can be tempting, but it’s wise not to overdo it. Caffeine is a stimulant, meaning it excites your nervous system. Too much caffeine may come with unwanted side effects. “Excessive caffeine consumption can overstimulate the adrenal glands and disrupt hormone balance. Caffeine can also interfere with sleep, which is crucial for adrenal health,” says Fish. Looking for a caffeine-free coffee alternative? Consider chicory root coffee.

3. Fried Foods

French fries and fried fish may be tasty, but if you eat them often they’re probably not doing you any good. “Fried foods can lead to the formation of harmful compounds like advanced glycation end products (AGEs) and trans fats, which can promote inflammation and oxidative stress in the body,” Davis says. For the same crispiness for a fraction of the calories, try one of these 25+ Healthy Air-Fryer Recipes.

4. Highly Processed Foods

These types of foods, like frozen dinners and packaged snacks, can have long lists of ingredients with words that you probably don’t recognize. If that’s the case, they most likely contain ingredients that can put added stress on your whole body, adrenals included. “Highly processed foods, including sugary snacks and drinks and prepackaged foods, often contain refined sugars, unhealthy fats and additives. This can lead to inflammation, blood sugar spikes and increased stress on the adrenal glands,” Fish says.

5. Refined Grains

When a grain is refined, much of the fiber and nutrition is stripped away. Refining leaves just the starchy part, which can lead to unstable blood sugar. “Refined grains, such as white bread and white rice, can cause blood sugar levels to spike, contributing to insulin resistance and increased stress on the adrenal glands,” says Fish. Whole grains, on the other hand, contain more fiber that digests slower, leading to a lower rise in blood sugar.

The Bottom Line

Since your adrenal glands make so many different hormones that affect nearly every organ in your body, you want to keep them healthy and working at full function. There’s no single food that will save your adrenal glands—and no single food that will ruin them. Your best bet is to make sure the majority of your diet is full of nutritious, whole foods to keep all your body systems running well.