12 Foods That Can Lower Your Cortisol

In a post-pandemic, electronics and social media driven word, it’s clear that stress has 
become quite the ubiquitous part of our daily lives, and clearly it's not hard to see why. 
From the hyper quick pace of work life, combined with the pressure to succeed, and the 
creeping constant demand to stay connected and productive, it can all take a horrific toll 
on our physical and mental health.

If you’re not familiar with it already, one of the hormones that's particularly affected by 
stress is cortisol, also known as the "stress hormone." High levels of cortisol can cause 
a wide range of adverse health effects, including things such as weight gain, anxiety, 
and even the dreaded curse of high blood pressure.

However, believe it or not, with the proper insight and guidance, there are foods that 
can help lower your cortisol levels naturally.

Follow along as we digest 12 foods that you can add to your diet to help you to reduce 
your cortisol levels and ultimately promote better overall health.


Dark Chocolate 

Dark chocolate is known for its high content of flavonoids, which are antioxidants that 
have been linked to various health benefits, including reducing stress. A study published 
in the Journal of Proteome Research found that eating about an ounce and a half of 
dark chocolate daily for two weeks reduced cortisol levels in participants who reported 
feeling highly stressed.


Berries 

Berries, such as blueberries, raspberries, and strawberries, are packed with 
antioxidants and other nutrients that can help lower cortisol levels. A study published in 
the Journal of Nutrition found that consuming berries daily for six weeks helped reduce 
inflammation and oxidative stress, both of which can contribute to high cortisol levels.


Fermented Foods 

Fermented foods, such as kimchi, sauerkraut, and kefir, contain probiotics that can help 
regulate the gut microbiome. A healthy gut microbiome has been linked to reduced 
stress and anxiety. A study published in Psychiatry Research found that participants 
who consumed fermented foods for four weeks reported reduced social anxiety.


Oatmeal 

Oatmeal is a complex carbohydrate that can help regulate blood sugar levels, which can 
help reduce cortisol levels. A study published in the Archives of Internal Medicine found 
that consuming complex carbohydrates, such as oatmeal, helped reduce cortisol levels 
in participants who reported feeling stressed.


Leafy Greens 

Leafy greens, such as spinach, kale, and collard greens, are high in magnesium, which 
is an essential mineral for reducing stress. A study published in the Journal of the 
American College of Nutrition found that magnesium supplementation helped reduce 
cortisol levels in participants who reported feeling stressed.


Salmon 

Salmon is high in omega-3 fatty acids, which have been linked to reduced inflammation 
and improved mood. A study published in the Journal of the American College of 
Nutrition found that omega-3 supplementation helped reduce cortisol levels in 
participants who reported feeling stressed.


Avocado 

Avocado is a source of healthy fats that can help regulate blood sugar levels and 
reduce inflammation. A study published in the journal Nutrients found that consuming 
avocado helped reduce cortisol levels in participants who reported feeling stressed.


Nuts 

Nuts, such as almonds, pistachios, and walnuts, are high in magnesium, which, as 
mentioned earlier, can help reduce cortisol levels. Additionally, nuts contain healthy fats 
and fiber, which can help regulate blood sugar levels. A study published in the Journal 
of the International Society of Sports Nutrition found that consuming almonds helped 
reduce cortisol levels in participants who performed intense exercise.


Turmeric 

Turmeric is a spice that contains curcumin, which has been linked to reduced 
inflammation and improved mood. A study published in the Journal of 
Psychopharmacology found that curcumin supplementation helped reduce cortisol 
levels in participants who reported feeling stressed.


Tea 

Tea, particularly green tea and black tea, contains antioxidants and other compounds 
that can help reduce inflammation and improve mood. A study published in the Journal 
of Psychopharmacology found that drinking tea helped reduce cortisol levels in 
participants who reported feeling stressed.


Garlic 

Garlic is a source of allicin, a compound that has been linked to reduced inflammation 
and improved immune function. A study published in the journal Diabetes Care found 
that garlic supplementation helped reduce cortisol levels in participants with type 2 
diabetes.


Whole Grains 

Whole grains, such as quinoa, brown rice, and whole wheat bread, are complex 
carbohydrates that can help regulate blood sugar levels and reduce inflammation. A 
study published in the Journal of Nutrition found that consuming whole grains helped 
reduce cortisol levels in participants who reported feeling stressed.


Incorporating these foods into your diet can help lower cortisol levels and promote 
overall health. However, it's important to note that diet alone may not be enough to 
manage stress. Engaging in regular physical activity, getting enough sleep, and 
practicing stress-management techniques, such as meditation and deep breathing, can 
also help reduce cortisol levels and promote better living.

In addition to incorporating these foods into your diet, it's also important to avoid certain 
foods and drinks that can increase cortisol levels. These include caffeine, sugar, 
processed foods, and alcohol.

As some final words, knowing that stress is truly lurking at every corner of our lives, you 
should also be aware by now there are steps you can take to manage it’s overall effects 
on our bodies. 

Eating a diet rich in whole, nutrient-dense foods can help lower cortisol levels and 
improve overall health. By making small changes to both your diet and your lifestyle, 
you can reduce stress and boost your well-being.

Taking what you’ve learned today, start making some notes for a list of foods that you 
can now incorporate into your various meals each day to start benefiting not just from 
lowering your cortisol but also improving your health at the same time too.
