Cortisol is often called the “stress hormone”, and for good reason. It’s produced by your adrenal glands in response to stress and plays a key role in your energy levels, metabolism, immune function, and sleep. But when cortisol levels stay elevated for too long (thanks to things like chronic stress, lack of sleep, or poor diet), it can lead to fatigue, anxiety, weight gain, and even burnout.
The good news? You can help balance your cortisol levels naturally, starting with what you eat. Here are 10 nutrient-rich foods that support a healthy stress response and help keep your cortisol levels in check.
1. Avocados
Creamy and nutrient-dense, avocados are rich in healthy fats, magnesium, and vitamin B6, all of which are crucial for nervous system health and cortisol regulation. They also support stable blood sugar, which helps prevent cortisol spikes throughout the day.
Photo by Polina Tankilevitch
2. Leafy Greens (Like Spinach & Kale)
Dark leafy greens are loaded with magnesium, a mineral that’s essential for managing stress and reducing cortisol. A magnesium deficiency can actually trigger the release of more cortisol, so getting enough through food is key.
3. Fatty Fish (Salmon, Sardines, Mackerel)
Fatty fish are high in omega-3 fatty acids, which have been shown to reduce inflammation and blunt the cortisol response to stress. Regular intake has also been linked to improved mood and reduced anxiety.
Photo by Polina Chistyakova
4. Dark Chocolate (70% and above)
In moderation, dark chocolate can lower stress hormone levels and stimulate the release of endorphins. It also contains flavonoids, which may reduce inflammation and support brain function.
5. Chia Seeds
These tiny seeds are packed with fiber, protein, magnesium, and omega-3s, a perfect mix for supporting hormonal balance. Sprinkle them into smoothies, oats, or yogurt for a cortisol-friendly boost.
Berries are high in vitamin C, which is a natural cortisol regulator. They’re also rich in antioxidants, which protect your body from the effects of stress and inflammation.
7. Greek Yogurt
Full of probiotics and protein, Greek yogurt supports gut health, which is closely linked to mood and cortisol regulation. A healthy gut can mean a more resilient stress response overall.
8. Green Tea
Green tea contains L-theanine, an amino acid that promotes calm and reduces anxiety without drowsiness. It also has just enough caffeine to boost alertness without triggering cortisol spikes like coffee might.
Photo by Lucas Guizo
9. Pumpkin Seeds
Another excellent source of magnesium, pumpkin seeds also contain tryptophan, a precursor to serotonin (your feel-good neurotransmitter). A handful a day can support mood and stress management.
10. Oats
Complex carbs like oats help regulate blood sugar and increase the production of serotonin, which naturally reduces cortisol levels. They’re comforting, stabilising, and easy to digest.
Photo by Anna Tukhfatullina Food Photographer/Stylist
Bonus Tips for Keeping Cortisol in Check:
Eat regularly to avoid blood sugar dips.
Stay hydrated—dehydration can raise cortisol.
Prioritise sleep and gentle movement like walking or yoga.
Limit processed sugar and excess caffeine.
Managing stress starts with simple daily choices, and what’s on your plate makes a bigger impact than you might think. By including these cortisol-lowering foods into your regular diet, you’re not just fueling your body, you’re helping it stay calm, steady, and better equipped to handle whatever comes your way.
Cortisol is often called the “stress hormone”, and for good reason. It’s produced by your adrenal glands in response to stress and plays a key role in your energy levels, metabolism, immune function, and sleep. But when cortisol levels stay elevated for too long (thanks to things like chronic stress, lack of sleep, or poor diet), it can lead to fatigue, anxiety, weight gain, and even burnout.
The good news? You can help balance your cortisol levels naturally, starting with what you eat. Here are 10 nutrient-rich foods that support a healthy stress response and help keep your cortisol levels in check.
1. Avocados
Creamy and nutrient-dense, avocados are rich in healthy fats, magnesium, and vitamin B6, all of which are crucial for nervous system health and cortisol regulation. They also support stable blood sugar, which helps prevent cortisol spikes throughout the day.
2. Leafy Greens (Like Spinach & Kale)
Dark leafy greens are loaded with magnesium, a mineral that’s essential for managing stress and reducing cortisol. A magnesium deficiency can actually trigger the release of more cortisol, so getting enough through food is key.
3. Fatty Fish (Salmon, Sardines, Mackerel)
Fatty fish are high in omega-3 fatty acids, which have been shown to reduce inflammation and blunt the cortisol response to stress. Regular intake has also been linked to improved mood and reduced anxiety.
4. Dark Chocolate (70% and above)
In moderation, dark chocolate can lower stress hormone levels and stimulate the release of endorphins. It also contains flavonoids, which may reduce inflammation and support brain function.
5. Chia Seeds
These tiny seeds are packed with fiber, protein, magnesium, and omega-3s, a perfect mix for supporting hormonal balance. Sprinkle them into smoothies, oats, or yogurt for a cortisol-friendly boost.
6. Berries (Blueberries, Strawberries, Raspberries)
Berries are high in vitamin C, which is a natural cortisol regulator. They’re also rich in antioxidants, which protect your body from the effects of stress and inflammation.
7. Greek Yogurt
Full of probiotics and protein, Greek yogurt supports gut health, which is closely linked to mood and cortisol regulation. A healthy gut can mean a more resilient stress response overall.
8. Green Tea
Green tea contains L-theanine, an amino acid that promotes calm and reduces anxiety without drowsiness. It also has just enough caffeine to boost alertness without triggering cortisol spikes like coffee might.
9. Pumpkin Seeds
Another excellent source of magnesium, pumpkin seeds also contain tryptophan, a precursor to serotonin (your feel-good neurotransmitter). A handful a day can support mood and stress management.
10. Oats
Complex carbs like oats help regulate blood sugar and increase the production of serotonin, which naturally reduces cortisol levels. They’re comforting, stabilising, and easy to digest.
Bonus Tips for Keeping Cortisol in Check:
Managing stress starts with simple daily choices, and what’s on your plate makes a bigger impact than you might think. By including these cortisol-lowering foods into your regular diet, you’re not just fueling your body, you’re helping it stay calm, steady, and better equipped to handle whatever comes your way.
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