Stress has a way of sneaking into everything. It sits in the background of busy weeks, spikes after a rough night’s sleep and lingers when life feels like it’s moving too fast.
When that happens, having a few reliable tools matters. Food will not solve stress on its own, but what goes on the plate can support the body’s stress response, including cortisol.
Cortisol is a hormone produced by the adrenal glands, which are two small glands that sit on top of the kidneys, says registered dietitian nutritionist Stephani Johnson. “Cortisol plays a central role in the body’s stress response,” she explains. “It interacts with receptors in the brain, influencing mood, motivation and the perception of fear.”
Cortisol helps the body respond to stress and it also supports functions such as inflammation control and blood sugar regulation. But when cortisol stays high for long stretches, it can link with symptoms such as weight gain, muscle weakness, high blood sugar and high blood pressure, along with feeling constantly on edge. If these symptoms sound familiar, book an appointment with a healthcare professional.
Diet can support healthier cortisol patterns. Some foods may help lower cortisol production, while others may push it higher, Johnson says. “Dietary intake and stress are closely interconnected,” she explains. “Consuming too much of certain foods and not enough of others can contribute to fluctuations in cortisol levels.”
Eating the right foods will not erase emotional or environmental stress, but it can help the body stay steadier through it. “Emotional and environmental stress remain the most significant triggers of cortisol production,” Johnson says. “However, understanding how diet affects this hormone can help individuals make choices that support both mental and physical health.”
Here are the foods that may help lower cortisol, other practical stress supports and the foods that can work against calmer cortisol levels.
Foods that may help reduce cortisol
Food cannot switch stress off, but it can make the body feel less “revved” through the day. A few nutrients show up often in the research around stress response, including omega-3 fats, magnesium and steadying blood sugar with enough protein and fibre, says registered dietitian Jessica Cording. Here are three easy, everyday options to start with.
Salmon
Salmon’s main claim to fame is omega-3 fatty acids, which have anti-inflammatory effects and may help support healthier cortisol patterns, says Johnson. “Foods rich in omega-3 fatty acids have well-documented anti-inflammatory properties that may help lower cortisol,” she explains.
If fish is not on the menu, Johnson suggests flaxseed and chia seeds as alternatives. They will not taste like salmon, but they can help you tick the omega-3 box in smoothies, yoghurt, oats and salads.
Avocado
Avocado is a magnesium-rich option, which matters because magnesium plays a role in stress regulation. “There is evidence that magnesium supports cortisol regulation and may improve symptoms of anxiety,” Johnson says.
Avocado also pairs well with other cortisol-friendly habits: it adds fat and fibre, which can help meals feel more satisfying and keep blood sugar steadier. That matters because big blood sugar swings can feel like stress in the body.
Eggs
Eggs contain tryptophan, an amino acid that the body uses to make serotonin, a neurotransmitter linked with mood and stress resilience, Johnson says. She also points out another practical benefit: protein supports steadier blood sugar. “High-protein diets contribute to better blood sugar stability, reducing the need for cortisol-driven glucose regulation,” she explains.
Other protein-rich foods can offer similar support, including poultry, lean meat and dairy. Eggs also provide vitamin B12, which may help with fatigue-related psychological stress, Johnson adds.
Fermented foods
Gut health and stress talk to each other more than most people realise. Johnson notes the gut–brain axis plays a role in cortisol regulation. Elevated cortisol can disrupt the gut microbiome and an imbalanced microbiome can also increase cortisol production, “creating a feedback loop,” she explains.
That is why foods that support a healthy microbiome can be useful as part of a bigger stress strategy. “Supporting gut health through the consumption of prebiotic and probiotic foods, such as yogurt, kefir, kimchi, sauerkraut, and fiber-rich plant foods, can promote a more balanced microbiome and help regulate stress responses,” Johnson says.
Bananas
Bananas are an easy, low-effort source of magnesium, a nutrient linked with stress support. A banana offers about 32 mg of magnesium. Many people fall short of recommended magnesium intake, so adding a banana can help close that gap.
Spinach
Spinach earns its place for two reasons: fibre and magnesium. Fibre helps feed beneficial gut bacteria, Johnson explains, which can support that gut–stress connection. It also provides magnesium: 24 mg per cup raw and 131 mg per cup cooked.
Other ways to lower cortisol
Food helps most when it sits alongside a few boring-but-effective habits. These are the ones worth keeping.
- Move regularly. Aim for 150 minutes of moderate-intensity activity per week, Cording suggests. Consistent movement supports stress regulation and can help you feel calmer overall.
- Prioritise sleep. Getting 7+ hours supports healthier cortisol patterns.
- Build in a daily downshift. A short walk outside, a few minutes of slow breathing, stretching or a wind-down routine can help signal to the body that the day is easing up.
- Stop doom-scrolling. Staying informed matters, but constant news and social feeds can keep the nervous system on edge. Limit check-ins to set times.
Foods to avoid that may spike cortisol
Stress eating is usually framed as a willpower issue. It is often a physiology issue too. When blood sugar swings, sleep is patchy and the nervous system stays “on”, cortisol tends to run higher than it needs to.
If lowering cortisol is the goal, these are the biggest dietary culprits to watch. “Some foods can temporarily increase cortisol levels,” says weight loss expert Dr Mir Ali. The fix is not perfection. It is noticing patterns and making swaps that feel doable.
Sugary, processed foods
These foods can push blood sugar up fast, which can nudge cortisol higher, Dr Ali says. They also tend to be lower in fibre and higher in added sugars and refined carbs, which can make energy feel more up-and-down.
“Blood sugar levels and cortisol are very interconnected,” Cording adds. “If someone has unregulated blood sugar, that can contribute to higher cortisol.”
Caffeinated drinks
Caffeine can temporarily increase cortisol because it is a stimulant, Dr Ali says. One coffee a day usually is not the issue for most people. The trouble starts when caffeine stacks: multiple coffees, energy drinks, pre-workout, late-afternoon top-ups.
Alcohol
Alcohol can increase cortisol, Johnson says. It can also affect sleep quality, which can make stress feel louder the next day. “Over time, chronically high cortisol can disrupt mood regulation and increase feelings of stress and anxiety,” she explains.
Trans fats and fried, ultra-processed snacks
These include many deep-fried foods, packaged snacks and some baked goods. Cording notes they can raise inflammation. High-fat diets have also linked with higher anxiety and depression in animal studies.
Bottom line
Cortisol rises for lots of reasons: workload, sleep debt, relationship stress and chronic worry. Food will not cancel that out on its own, but it can either add fuel or take the edge off. A few small swaps, especially around sugar, caffeine and alcohol timing, can support steadier energy and a calmer baseline.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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