Cortisol is the body's primary stress hormone produced by the adrenal glands. It plays a critical role in the stress response and significantly impacts overall health when its levels are chronically elevated. Cortisol levels are about 9 times higher during periods of stress vs. relaxed periods. Fortunately, eating certain foods helps reduce cortisol, stress, and anxiety.
This article explores various foods and dietary strategies for minimizing cortisol levels, which can contribute to enhanced stress management and overall health.
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Understanding Cortisol and Its Impact on Health
Although commonly referred to as the "stress hormone," cortisol has many roles within the body, including:
- Metabolism control
- Stress response control
- Blood pressure regulation
- Sleep-wake cycle regulation
- Blood sugar control
- Suppressing inflammation
Cortisol levels that are too high or too low can lead to health concerns. For example, prolonged high levels of cortisol may increase the risk of sleep disturbances, weight gain, high blood pressure, high blood sugar, and chronic diseases.
That's why managing cortisol levels is vital to maintain optimal health and well-being effectively.
Dietary Influence on Cortisol Levels
Diet can dramatically influence cortisol levels in the body, making careful dietary planning essential to maximizing balance.
The Role of Diet in Hormonal Balance
Dietary patterns and consuming certain nutrients can influence cortisol levels by directly affecting its production or mitigating the psychological effects of stress and anxiety on the human body.
Nutrients Known to Support Adrenal Health
The following nutrients have been shown to support adrenal health, ease anxiety and stress, and help regulate cortisol production:
Consuming foods rich in these nutrients is one key to stress reduction and cortisol balance in the body.
10 Foods That Can Help Reduce Cortisol
The following foods may help reduce cortisol because of the nutrients they contain:
1. Dark Chocolate
Studies show that dark chocolate can reduce stress and cortisol levels. It is a rich source of antioxidants, including magnesium, which regulates cortisol. However, because of its calorie and sugar content, dark chocolate should be consumed in moderation.
2. Fatty Fish
Fatty fish are loaded with omega-3 fatty acids, vital nutrients that studies show help fight chronically elevated cortisol levels. Fatty fish include salmon, mackerel, cod, herring, anchovies, sardines, tuna, whitefish, and bass. These fish can improve your body's response to stress, reducing inflammation and blunting the body's stress reactivity.
3. Green Tea
Studies show that compounds in green tea, including epigallocatechin gallate (EGCG) and L-theanine, help reduce cortisol levels and improve cognition, mood, stress, and anxiety. EGCG also appears to help inhibit a cortisol-producing enzyme. Drink green tea regularly to help control high cortisol levels, minimize inflammation, and reduce chronic disease risks.
4. Vitamin C-Rich Fruits
Citrus fruits and numerous other fruits are excellent sources of cortisol-reducing vitamin C. Vitamin C-rich fruits include grapefruit, oranges, lemons, limes, kiwi fruit, cantaloupe, papaya, guava, and strawberries. These fruits help stabilize high cortisol and support adrenal function.
5. Vitamin C-Rich Vegetables
Like vitamin C-rich fruits, many vegetables are also loaded with vitamin C, making them excellent natural options for reducing cortisol and anxiety. Examples of veggies to include in a cortisol-reducing meal plan include red peppers, tomatoes, white potatoes, and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, red cabbage, kale, etc.).
6. Nuts and Seeds
Nuts and seeds are included in the cortisol-reducing food list because they're a source of heart-healthy fats, magnesium, protein, and fiber, all of which help lower cortisol and enhance stress resilience. Nuts and seeds that help ease stress and anxiety include chia seeds, flax seeds, pumpkin seeds, peanuts, and walnuts.
7. Probiotic and Fermented Foods
Researchers have found a gut health-cortisol connection. Studies show that probiotics help reduce perceived stress, anxiety, depression, and the cortisol-awakening response in healthy individuals.
Therefore, probiotic-rich foods like kefir, yogurt, kombucha, sauerkraut, miso, tempeh, kimchi, pickles, and other fermented vegetables not only improve gut health, they can potentially minimize stress and cortisol as well.
8. Vitamin B-Rich Foods
Research shows that B vitamins help reduce anxiety, depression, and stress, which helps lower cortisol levels.
Vitamin B-rich foods include chicken, turkey, eggs, lean organic beef, fish, seafood, legumes, and fortified whole-grain cereals. Nuts, seeds, potatoes, leafy greens, green vegetables, avocados, mushrooms, dairy foods, and nutritional yeast are also rich in B vitamins.
9. Magnesium-Rich Foods
Magnesium is a stress reducer, so it's not surprising that magnesium-rich foods help slow cortisol production by calming the body. Magnesium-rich foods include avocados, bananas, blackberries, papayas, green peas, sweet corn, spinach, and other leafy greens. Broccoli, nuts, seeds, black beans, soybeans, other legumes, potatoes, whole grains, dairy foods, and dark chocolate are also excellent sources of magnesium.
10. Mediterranean Diet Foods
Studies show that following a Mediterranean diet rich in fish, vegetables, fruits, nuts, seeds, legumes, olive oil, and whole grains reduces the cortisol response to acute stress. The researchers found that greater adherence to this type of diet is linked to lower cortisol levels.
Another study linked the Mediterranean diet to less anxiety, depression, and psychological distress.
Incorporating Cortisol-Reducing Foods into Your Diet
Consider the following tips for including stress-reducing foods in a cortisol-lowering diet:
Practical Tips for Dietary Changes
A simple way to incorporate cortisol-reducing foods into a daily meal plan is to fill half of each plate with vegetables and fruits and the other half with healthy protein foods (eggs, chicken, fish, etc.) and whole grains. Add in healthy fats and probiotic-rich dairy foods or other foods containing probiotics.
Eating at regular times (smaller, more frequent meals) and avoiding skipping meals is also important. Doing so helps maintain balanced blood sugar levels and avoid unnecessary stress placed on your body.
The Importance of a Balanced Approach
Reducing cortisol levels using dietary strategies is just one component of a comprehensive approach to effective stress management.
Combine cortisol-reducing foods with regular exercise, adequate sleep, healthy weight management, and mindfulness practices — such as yoga, meditation, tai chi, acupuncture, massage, and spending time outdoors. Avoid an overly busy schedule.
6 Foods to Avoid If You Have High Cortisol Levels
If you have chronically high levels of cortisol, limit or avoid the following foods (backed by research) as directed by your healthcare provider:
- Caffeine
- High-sugar foods: Sweets, sugary cereals, pastries, cakes, sugar-sweetened dairy foods, and prepackaged foods containing added sugar
- Sugary beverages: Sodas, lemonade, sugary sports drinks, sweet teas, and other sugar-sweetened drinks
- Alcohol
- Refined carbohydrates: White bread, white rice, baked goods
- Animal fats: Lard, fatty cuts of red meat, processed meats, and other animal fats
A study found that diets high in refined grains, added sugar, and saturated fats increased cortisol levels and stress significantly more than diets rich in fruits, vegetables, low-fat dairy, whole grains, and polyunsaturated fats (including omega-3s).
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Key Takeaways
- Eating heart-healthy foods like fruits, vegetables, whole grains, avocados, plant oils, fish, legumes, nuts, seeds, and green tea is highly beneficial for maintaining cortisol balance.
- Consider the Mediterranean diet, as it's been shown to reduce stress and cortisol.
- Limit or avoid alcohol, caffeine, added sugars, refined grains, and animal fats to better control stress hormones.
- Vitamin C, B vitamins, magnesium, antioxidants, probiotics, protein, and omega-3 fatty acids are nutrients that help reduce cortisol, stress, and anxiety.
- It's also essential to minimize stress in other ways. Exercise regularly, get plenty of sleep, maintain an ideal weight, and try meditation, yoga, tai chi, or other stress-relieving techniques.
- Dietary changes are just one component of a holistic stress-management treatment plan. As needed, seek guidance from a healthcare provider to evaluate cortisol levels and create an effective, long-term strategy for keeping high cortisol at bay and minimizing anxiety.
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