What to eat to bring down cortisol levels and feel more balanced

In today’s fast-paced world, stress has become an almost constant companion. One of the main culprits behind stress-related fatigue, irritability, and even heart health issues is cortisol, often referred to as the “stress hormone.” While cortisol plays an essential role in keeping us alert and helping the body respond to challenges, prolonged elevated levels can take a serious toll- from disrupting sleep and mood to affecting skin health.



While managing cortisol can be done through various ways, we often shrug away dietary choices. What we eat, and how we eat, can play a significant role in keeping cortisol levels in check.


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Why cortisol matters and how diet affects it

Cortisol is vital for alertness and the body’s stress response. However, chronic high cortisol levels can lead to fatigue, irritability, and long-term health issues, including heart disease. Studies have shown that diets high in added sugars, refined grains, and saturated fats contribute to higher cortisol levels compared to diets rich in whole grains, fruits, vegetables, and polyunsaturated fats. Conversely, foods that support gut health and contain polyphenols, fiber, and healthy fats can help regulate cortisol and reduce stress reactivity.





Top foods to support healthy cortisol levels

Dark Chocolate: Dark chocolate is rich in flavonoids that may buffer stress responses in the adrenal glands, potentially lowering cortisol release.



Whole Grains: Unlike refined grains, whole grains provide fiber and polyphenols, supporting gut health and balanced stress levels.



Fruits and Vegetables: These foods contain antioxidants and polyphenolic compounds that combat oxidative stress and may help reduce cortisol.



Legumes and Lentils: High in fiber, they stabilize blood sugar while supporting a healthy gut, which influences stress regulation.



Green Tea: Catechins, other polyphenols, and L-theanine in green tea have been linked to reduced stress and improved mental alertness.



Probiotics and Prebiotics: Foods like yogurt, kimchi, and sauerkraut (probiotics) and soluble fibers (prebiotics) promote gut and mental health.



Healthy Fats: Diets rich in unsaturated fats, especially omega-3 fatty acids found in fatty fish, nuts, and seeds, support brain health and reduce stress.



Water: Even mild dehydration can temporarily raise cortisol levels, making regular hydration essential




Mindful eating: How you eat impacts cortisol

It’s not only what you eat, but also how you eat that influences cortisol levels. Sandra Martinez, director of 7Pines Resort Ibiza Spa, told Vogue: “Slow eating rituals, such as those proposed in many spas or wellness centers, activate digestion from calm, not from urgency.”



Practicing presence during meals can significantly support digestion and reduce stress by combining awareness, sensory engagement, and mindful pacing. Pay attention to your body’s hunger and fullness cues, eating only when genuinely hungry and stopping when comfortably satisfied. Pause before each bite to notice the aroma, colors, and textures of your food, savoring the experience fully.



Take smaller bites, chew thoroughly, and appreciate the flavors, temperatures, and textures of each mouthful. At the same time, observe any emotions that arise while eating, such as stress, sadness, or anger, and respond to them with mindfulness rather than automatic habits.