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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Explaining the Adrenal Fatigue Diet (plus recipe!)

The adrenal fatigue diet is still a fairly new concept… yet powerful.

Yet the term “adrenal fatigue” that is being used to describe a set of symptoms including body aches, fatigue, unexplained weight loss, low blood pressure, lightheadedness, loss of body hair, and skin discoloration. (source) To understand what adrenal fatigue is, it’s important to note what the adrenal glands do.

The adrenal glands sit atop the kidneys and function as exocrine glands that produce a variety of essential-to-life hormones including adrenaline, aldosterone, and cortisol. In short, these hormones are responsible for regulating the body’s metabolism, immune system suppression, regulation of blood pressure and electrolyte balance, and the rapid response to stress. (Think: flight or fight response.)

After long periods of extreme stress or dysfunction of the adrenal glands (such as with certain diseases or the presence of tumors, etc.) there may be an imbalance of one or more of those hormones either from over- or under-production. To confirm the imbalance or inadequate levels of the adrenal hormones, blood tests are needed. But those common symptoms are also a good indicator that something is wrong. To sum up: adrenal fatigue can be pretty debilitating. (source)

Lifestyle and diet changes are usually necessary to recover from adrenal fatigue.

How To Recover From Adrenal Fatigue

The common protocol for treating adrenal fatigue is as follows:

  • follow an adrenal fatigue diet which entails avoiding foods that cause inflammation and loading up on anti-inflammatory foods.
  • eat high-protein foods along with plenty of vegetables and whole grains
  • avoid refined sugars and processed foods
  • go to bed early (here’s my sleep tips)
  • take a supplement with B5, B6, and B12 vitamins (under doctor supervision)
  • consume foods high in omega-3 fatty acids, curcumin (turmeric), and vitamin C
  • add adaptogenic herbs to your diet – cordyceps, ashwagandha, rehmannia, and licorice root
  • hydrate properly throughout the day
  • replace any missing nutrients (confirmed by doctor’s blood test and under supervision) such as vitamin D, magnesium, zinc, and selenium
  • rest during the day, as needed
  • participate in regular meditation and use other stress-relieving breathing techniques
  • do yoga or another mild exercise (as not to create more fatigue)

How to do an Adrenal Fatigue Diet

This Adrenal Fatigue Green Smoothie is chock full of nutritious ingredients chosen for their anti-inflammatory and adrenal-supporting properties. Baby spinach is high in iron and contains moderate amounts of vitamins B6 and C. Cauliflower is high in vitamin C, and is a great source of B6, and magnesium.

Coconut water provides extra B6, magnesium, and iron. Pineapple is extremely high in vitamin C, and one cup provides another 10% RDV of B-6 and 5% magnesium. Turmeric is well-known for its anti-inflammatory properties thanks to curcumin, but it’s also high in iron and B6. Finally flax oil is one of the best sources of omega-3 fatty acids. This smoothie is hydrating and full of heart- and GI-tract-friendly dietary fiber.

Another helpful way to combat adrenal fatigue is to include adaptogenic herbs in your diet. They can better help your body respond to stress and recharge the adrenal glands. An Adrenal Fatigue Diet can truly give you the energy and healing you need quickly! Food is medicine.

The best adaptogens for stress are rhodiola, mucuna pruriens, ashwaganda, cordyceps, schisandra, and licorice root. Maca and ginseng are great for fatigue. I love the team over at Four Sigmatic. If you want to give them a try, use this link with the code SGS and receive a special discount.

But a word of caution, discuss using these herbs with your healthcare provider as some adaptogens may interact with any prescription medications or supplements.


Adrenal Fatigue Diet Smoothie

  • Author: Jen Hansard
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 2 servings 1x
  • Category: Breakfast, Snack


This smoothie contains specially chosen ingredients to help the adrenal glands recover and support health and wellness. If you’re looking for an adrenal fatigue diet smoothie that taste amazing, this is it!



  • 2 cups baby spinach (fresh)
  • 1 cup coconut water (unsweetened)
  • 1 orange (peeled)
  • 2 cups pineapple (cubed, fresh or frozen)
  • 1 cup cauliflower florets (frozen)
  • 1 tablespoon fresh turmeric (or 1 teaspoon ground turmeric)
  • 2 tablespoons flax oil
  • Optional: adaptogenic herbs (see notes)


  1. Place spinach, coconut water, and orange in blender.
  2. Puree until smooth.
  3. Add pineapple, cauliflower, turmeric, flax oil, and any adaptogenic herbs, if using.
  4. Blend again.


  • If using adaptogenic herbs, use according to package directions for specific type and always check with a medical professional before using as some may cause interactions with prescription medications.


  • Calories: 298
  • Sugar: 26
  • Sodium: 167
  • Fat: 15
  • Saturated Fat: 1
  • Carbohydrates: 39
  • Fiber: 7
  • Protein: 4

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  1. Colin

    January 25th, 2018 at 11:57 am

    Is this on the Daily Blends app? If not, can we get it on there?

  2. SGS Rawkstar Amanda

    January 30th, 2018 at 10:20 am

    Hi Colin,

    It isn’t! But on my to-do for this week is to add all of our new recipes to the app this week. So keep an eye out – you’ll find new recipes popping up on the app all week! 🙂

    p.s. Have you seen the new challenges we adding to the bundle section this week?

  3. Lauren

    February 10th, 2018 at 9:35 pm

    Could I substitute ground flax seeds for the flax oil?

  4. SGS Rawkstar Amanda

    February 21st, 2018 at 12:27 am

    Hi Lauren,

    Of course! 🙂

  5. Kim

    March 1st, 2018 at 9:34 pm

    What can I use instead of a Orange?

    Thanks Kim

  6. SGS Rawkstar Amanda

    March 2nd, 2018 at 9:45 am

    Hi Kim,

    Swap in another citrus you love! Some great options are clementines, tangerines, mangoes, and papaya. Ever need another swap? Check out our Rawkstar Substitution Guide here…


  7. Christiana

    March 8th, 2018 at 1:29 pm

    Is there a way to avoid getting the seeds while making smoothies; I love the smoothies but I absolutely hate the seeds in my mouth when I take a sip and always have to take seeds out my mouth every sip. Please any tips?! Thank you

  8. SGS Rawkstar Amanda

    March 22nd, 2018 at 12:11 am

    Hi Christiana,

    Hate the seeds? I hear you! If you don’t mind adding an extra step, you can always run your smoothie through a fine mesh strainer before enjoying. That will help remove any tiny seeds!

  9. Mary Jones

    March 8th, 2018 at 4:37 pm

    Do you have any recipes for homemade sunscreen?

  10. SGS Rawkstar Amanda

    March 22nd, 2018 at 12:12 am

    Hi Mary,

    We don’t. And I really want to make one! So keep an eye out! Interested in DIY remedies + body care? Make sure + check out our other recipes here…


  11. Polly

    March 20th, 2018 at 9:46 am

    Do you have more information on adaptogenic herbs? (Different kinds and what they’re good for?)


  12. SGS Rawkstar Amanda

    March 22nd, 2018 at 12:14 am

    Hi Polly,

    We don’t. But this is a great article from our friend, Dr. Axe!


  13. Aika

    February 11th, 2019 at 6:54 pm

    This is a very informative article. Thanks for sharing these helpful tips and recipes. I really love smoothies and I just wonder whether I can put chia seeds on it. I found out that chia seeds have many nutritional benefits like it can help reduce blood sugar levels and may help you lose weight.

  14. SGS Rawkstar Carissa

    February 13th, 2019 at 3:19 pm

    Hey Aika,

    I personally add chia seeds to almost every smoothie I make. I love the added nutrients from them plus it fills me up which turns it into a meal.


  15. Janichkokov

    March 14th, 2019 at 7:58 am

    This recipe looks yummy and I’m looking forward to trying it. But adrenal fatigue isn’t a real thing. I would be more cautious about promoting pseudoscience.

  16. SGS Rawkstar Carissa

    March 14th, 2019 at 12:46 pm

    Hey Janichkokov,

    We cannot wait for you to give it a try either! We know there are tons of options out there about this issues so we appreciate you sharing yours.

    Happy blending!

  17. Dawn

    January 1st, 2020 at 9:58 am

    This is called a diet, but I don’t see how often you make a smoothie? Is it once a day, or more? Is it every day for a week, or month or longer? I can’t imagine that once is enough. Or it wouldn’t be called a diet. Could you please elaborate? Thanks

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