Updated: Dec 15, 2021
I am confident that many of you are already familiar with what foods to limit during stressful times, just in case, I will list the ones that tend to overwhelm our adrenals the most:
Unhealthy oils: hydrogenated oils, gmo oils, canola, corn and soybean oil, non-organic fats/oils
Sweeteners: artificial, high fructose corn syrup, processed and refined sugars (natural, unrefined sugars such as honey and maple syrup should be limited- palm sugar is a better choice).
Caffeinated beverages and foods
Refined salts (sodium and sodium chloride)
Here are my favourite supportive foods for the adrenals (choose ORGANIC /NON GMO as much as possible)
Focus on foods that high in nutrients which support the adrenal glands such as:
Magnesium (dark chocolate-minimum 75% ,almonds, cashews, walnuts, leafy greens, beans, avocados, tofu, pumpkin seeds, salmon, bananas!)
Pantothenic acid (red meat, mushrooms (especially shitake), avocadoes, sweet potatoes, broccoli, chickpeas, sunflower seeds, salmon, poultry, lentils, split peas
Vitamin C ( bell peppers, kiwi, strawberries, papaya, guavas, broccoli, tomatoes, brussel sprouts, snow peas, kale, swiss chard)
Theanine– my personal favourite source is organic white tea by Touch Organics, green tea (important to choose herbal teas made from traditional tea leaves), porcine mushrooms
Resistant Starches (soluble fermentable fiber-superb Prebiotic) – If you have not heard of these already you soon will -it is a hot topic these days as more research is coming out on their benefits such as regulating blood sugars, improving insulin sensitivity, and improving GI microbiome. Scientific evidence-based research continues to support the importance of the relationship between the GI and mental health. Individuals with a healthier microbiome cope better with mental and emotion health. Good sources of RS are green banana fiber, partially hydrolyzed guar gum, beans, brown rice and oats. Cooling any of these resistant starch foods before eating increases the resistance because the resistance starch is destroyed with heat, but can be recaptured by letting the food cool.
As always please reach out to me if you have any questions!
-Anne Deni B.Sc. FdNu, Clinical Nutritionist