Foods That Raise and Lower Cortisol: Simple Diet Tips

Why Cortisol Responds to What You Eat

Cortisol is often called the stress hormone. Your body releases it when you’re under pressure, tired, or even hungry. A little bit of cortisol helps you stay alert and focused.

But when your cortisol levels stay high for too long, it can mess with your sleep, mood, digestion, and even your weight.

What you eat plays a big role in how your body handles stress. Some foods help calm your nervous system and bring cortisol back to normal. Others do the opposite: trigger inflammation, sugar spikes, and even more internal stress.

Cortisol-Triggering Foods

Some foods can push your cortisol levels higher without you even noticing. This usually happens when they cause sugar spikes, inflammation, or stress on your digestive system. Others overstimulate your body, making it harder to relax or sleep.

If you’re trying to lower cortisol, it’s a good idea to limit or avoid these foods:

Refined Sugars

Foods high in added sugar (like candy, pastries, or sweet drinks) can spike your blood sugar quickly. This sudden rise often leads to a cortisol boost, as your body tries to bring things back into balance.

Caffeine

Caffeine can give you energy, but it also stimulates your adrenal glands — the part of your body that produces cortisol. Drinking too much coffee or energy drinks may leave you feeling anxious, jittery, or unable to sleep, all of which can increase cortisol.

Research shows that if you don’t drink caffeine often, even one dose can cause a big spike in cortisol. But after just five days of regular caffeine use, your body starts to build tolerance, and the cortisol response becomes smaller, especially in the morning.

Still, if you're sensitive to stress or struggling with sleep, cutting back on caffeine may help your body stay more balanced.

Alcohol

Alcohol may feel relaxing at first, but it disrupts your sleep and affects your ability to manage stress. It can also lead to blood sugar ups and downs, both of which can cause your cortisol to rise over time.

Trans Fats and Fried Foods

These unhealthy fats create inflammation in your body, which can keep your cortisol levels elevated. They’re often found in packaged snacks, fast food, and deep-fried items.

Refined Carbohydrates

White bread, pasta, and other processed carbs break down quickly into sugar. Like refined sugar, they cause sharp blood sugar swings that stress your system and may trigger more cortisol.

Excess Salt

Too much salt in your diet can lead to fluid retention and higher blood pressure. This puts stress on your body and may push cortisol levels up, especially if you're already feeling overwhelmed.

Foods That May Lower Cortisol

Certain foods help your body manage stress by supporting hormone balance, calming the nervous system, and improving gut health. These foods are rich in nutrients l and help keep your blood sugar stable, all of which can reduce cortisol levels naturally.

Magnesium-Rich Foods

Magnesium is known as nature’s relaxant. It helps regulate the body’s central stress response system. Research shows that magnesium deficiency can lead to increased cortisol production and heightened sensitivity to stress. 

Including more magnesium-rich foods in your diet may help buffer this response.

• Spinach
• Almonds
• Pumpkin seeds
• Avocado

Vitamin C-Rich Foods

Vitamin C is essential for adrenal function and is used in the production and regulation of cortisol. One study found that people who took high doses of vitamin C recovered faster from a stressful event, even though the initial cortisol spike stayed the same.

• Oranges
• Bell peppers
• Strawberries
• Kiwi

Omega‑3 Fatty Acids

Omega‑3s are anti-inflammatory fats that help regulate brain and hormone function. They appear to dampen cortisol responses and improve mood by influencing serotonin and dopamine activity. Regular omega-3 intake is linked to lower anxiety and inflammation, both of which are related to high cortisol.

• Salmon
• Sardines
• Flaxseeds
• Chia seeds

Probiotic & Gut-Healthy Foods

Your gut and brain are tightly connected through the gut-brain axis, and a healthy microbiome can reduce stress signals and cortisol output. Probiotic-rich foods help balance gut bacteria, which in turn support mood and immune regulation. Some strains have even been called “psychobiotics” due to their calming effects.

• Yogurt with live cultures
• Kefir
• Kimchi
• Sauerkraut

Complex Carbohydrates

Eating balanced, slow-digesting carbs helps keep your blood sugar levels steady, which is important because blood sugar crashes can trigger cortisol spikes. Complex carbs also promote serotonin production, which has a calming effect and counteracts stress.

• Oats
• Quinoa
• Lentils
• Sweet potatoes

Quick Comparison Table: Foods That Raise vs. Lower Cortisol

Here’s a simple side-by-side guide to help you spot the difference between stress-raising and stress-reducing foods:

Practical Tips for a Cortisol-Friendly Diet

Want to keep your cortisol levels in check? These simple tips can help you eat in a way that supports your body and reduces stress:

• Don’t skip meals: to avoid blood sugar crashes, which can trigger cortisol spikes.
• Stay hydrated: Even mild dehydration can raise cortisol. Drink water regularly and include water-rich foods like cucumber or oranges.
• Balance your meals: Include protein, healthy fats, fiber, and complex carbs in each meal to keep your energy and stress levels stable.
• Choose whole foods over processed: The fewer ingredients, the better. Whole foods give your body the nutrients it needs without added stress.