What Foods Spike Cortisol? 12 Foods to Be Mindful Of

Managing stress is mainly about our routines, although we sometimes overlook this. We hardly think of our favorite snack when considering the stress we have during the day. Four in five people say they would like to change their eating habits because they are increasingly concerned about a balanced diet. Despite our concerns about our health, we often don't know where to start or why some foods make us feel good while others increase our stress.

Cortisol, also known as a "stress hormone," fulfills many vital functions for our bodies. It helps us wake up, respond to stress, regulate energy, and reduce inflammation. However, high cortisol levels can have a long-term impact on our physical and mental health if they are elevated for too long.

Our diet affects cortisol levels, and we often don't recognize its impact. Understanding which foods naturally increase cortisol levels can help us make more informed choices and reduce stress.

Key Learnings:

• Sugary snacks, refined carbs, caffeine, alcohol, and highly processed foods can spike cortisol levels.
• Foods rich in magnesium, Omega-3 fatty acids, antioxidants, whole grains, fermented products, and lean proteins support steady energy, improved gut health, and a calmer nervous system.
• Consistent sleep, predictable routines, and daily consumption of fruits and vegetables create a physiological and psychological environment that facilitates the management of cortisol.

Foods That Raise Cortisol Levels (and Why)

This isn't an exhaustive list. Still, these foods can increase cortisol levels without our knowledge. We'll explore these products and explain our body's response to them.

Sugary Products

• Candy bars
• Pastries
• Sweetened cereals
• Bakery cookies
• Soda
• Sweetened iced coffee drinks.

While there's no such thing as "too much sugar" (that would be stepping too close to diet culture), most of the foods and drinks listed above are high in added sugar. A sudden dose of something sweet pushes blood sugar up fast.

Refined Carbohydrates

• White bread
• White pasta
• Pizza dough
• Instant noodles
• Crackers
• White rice
• Processed breakfast bars.

As much as we all love a good slice of pizza, it can have a significant impact on our cortisol levels. While they aren't like sugar, they can work similarly because our bodies break them down almost instantly in the digestive system. This glucose spike triggers the release of insulin and activates the body’s stress-regulation system. This system encompasses the hypothalamic-pituitary-adrenal axis, the autonomic nervous system, and various neurotransmitters.

Caffeine (in Some Cases, Even a Cup)

• Strong black coffee
• Energy drinks
• Pre-workout supplements
• Green tea.

As you can see, our energy levels depend not only on coffee but also on the snacks and foods we eat before engaging in intense exercise. Caffeine activates the central nervous system and the HPA axis (hypothalamus–pituitary–adrenal). Some people notice little change in themselves, while others, especially those with high blood pressure, can feel caffeine influencing them much more seriously.

Have you ever noticed that if you take several cups of coffee during the day, you feel nervous? That's because caffeine increases CNS arousal and sensitivity to catecholamines. The response depends on the context and the individual's tolerance. Many caffeine servings can keep our cortisol levels high even later in the day.

Alcohol

Some examples are:

• Wine
• Beer
• Spirits
• Cocktail (especially sugary or high-volume drinks).

We might think that alcohol doesn't increase cortisol levels because it makes us feel tipsy, and doesn't that mean our cortisol levels are low? But that's only half of the picture. Alcohol temporarily disrupts blood sugar balance. Again, it impacts our cortisol.

More so, alcohol influences how we sleep. And if we don't get enough sleep, our cortisol levels the next day are high.

Sometimes, we feel tired and demotivated, whatever we do, and alcohol seems like an easy solution. If that's the case, perhaps your dopamine levels aren't quite stable. Take a quiz and get your personalized dopamine management plan.

Highly Processed Foods

• Fast-food burgers
• Hot dogs
• Processed meats
• Frozen meals
• Packaged snack cakes
• Flavored chips.

These foods typically contain additives, preservatives, sodium, and trans fats that increase inflammation. Cortisol is an anti-inflammatory hormone. In chronic inflammation, cortisol levels can either remain elevated or cause cortisol resistance.

What Do I Eat for Managing Stress?

If you would like to reduce your cortisol levels or simply improve your overall well-being, consider the following examples to help maintain a balanced approach to your eating habits.

🥬 Leafy Greens

• Spinach
• Kale
• Swiss chard
• Romaine
• Arugula
• Broccoli
• Brussels sprouts.

These foods are rich in magnesium. It helps regulate our stress response and supports calmer nervous system activity, reducing stress.

🐟 Products Rich in Omega-3

• Salmon
• Sardines
• Mackerel
• Trout
• Chia seeds
• Walnuts
• Edamame
• Seaweed.

There are both fish-based and vegetarian options available, depending on your dietary preferences. Omega-3 fatty acids are essential for maintaining brain health and regulating cortisol levels. Omega-3s support neuroplasticity, reduce inflammation, and can moderately reduce HPA axis reactivity. That's why eating such foods can be a natural way to prevent anxiety. Additionally, it reduces inflammation. Managing stress during these periods is easier if we incorporate it into our meals.

🍝 Whole Grains

• Oats
• Quinoa
• Brown rice
• Farro
• Barley
• Buckwheat
• Whole-grain bread
• Whole-grain pasta
• Sweet potatoes
• Lentils
• Chickpeas.

Our body relies on these products for a steady release of sugar. Stable glycemia means fewer physiological stress triggers, which can help reduce cortisol levels, prevent fatigue, and support healthy metabolism. Additionally, sweet potatoes are a good source of vitamin C, which supports adrenal gland health.

🍍 Fruits and Berries

• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Apples
• Pears
• Oranges
• Kiwi
• Pomegranate
• Cherries.

Rich antioxidants help the body manage oxidative stress, which is another factor that contributes to cortisol levels.

🥛 Fermented Foods

• Greek yogurt
• Kefir
• Kimchi
• Sauerkraut
• Miso
• Tempeh
• Kombucha.

A healthy gut microbiome affects mood, anxiety, and inflammation; the HPA axis is also sensitive to signals from the gut. A healthy gut leads to better mental and physical health, but the gut-brain axis makes it crucial for managing cortisol levels.

🍳 Lean Proteins

• Eggs
• Chicken
• Turkey
• Tofu
• Tempeh
• Edamame
• Cottage cheese
• Greek yogurt
• Beans
• Legumes.

Protein affects amino acids and increases the potential for dopamine synthesis. That's what makes many people view it as one of the most effective food for boosting dopamine, even if indirectly. This not only helps us avoid obesity and weight gain but also reduces cortisol levels.

🍫 Stress-Friendly Snacks

• Dark chocolate (70–85%)
• Greek yogurt with berries
• Apples with almond butter.

Dark chocolate contains flavonoids that may help reduce stress markers. Greek yogurt and almond butter are great sources of protein and healthy fats.

🥜 Healthy High-Fat Products

• Olive oil
• Almonds
• Walnuts
• Pistachios
• Cashews
• Brazil nuts
• Pumpkin seeds
• Sunflower seeds
• Chia seeds
• Flaxseeds.

Nuts and seeds provide magnesium, vitamin E, and omega-3 fatty acids. These are generally suitable for individuals with various health conditions, provided they are eaten in moderation.

Making Better Choices for Mental Health

Our health depends on more than a particular product we eat. It's also about balancing our sleep, diet, and body's needs.

1. Low-calorie diet impacts cortisol

   We tend to think that only high-calorie and processed foods raise cortisol levels, but that's not exactly the case. If we don't eat enough, our cortisol levels may also rise. A lack of food deprives our brain of the nutrients it needs. It can lead to anxiety, irritability, and cravings.

2. Prioritize fruits and vegetables daily

   It's relatively easy to add more fruits to your meals by pairing them with an after-dinner snack. Vegetables can be introduced alongside your protein source, which is especially great if you prefer filling meals. Fruits and vegetables contain fiber and micronutrients. They support metabolic stability and can indirectly reduce physiological stress triggers.

3. Get consistent sleep

   Sleep can significantly change our cortisol levels, even if we have a balanced diet. Good-quality sleep supports our immune system, restores the nervous system, and helps regulate cortisol rhythm. Additionally, your body recognizes hunger cues more effectively when you're not exhausted and sleep-deprived.

4. Build predictable routines

   Did you know that one of the first things that influences our cortisol is the stress of unpredictable routines? Uncertainty is one of the biggest psychological triggers of chronic cortisol elevation. It doesn't mean you have to build a boring life; instead, it's about creating a stable foundation.

Final Thoughts: Start Small

If you feel slightly overwhelmed by all the foods that can lead to high cortisol levels, remember that there's no need to change your entire lifestyle all at once. Building a healthy routine takes time and experimentation with foods that you like. Treat it like another thing to be curious about, and over time, you'll have an entire list of meals that not just make you sated but also stress-free.

Get your personalized dopamine management plan!Take a quick quiz

References

1. Connors, E. (2023, April 11). Four in five Americans would change their diets to improve mental health. Psychiatry.org. https://www.psychiatry.org/news-room/news-releases/apa-poll-diet-and-mental-health
2. Dmitrašinović, G., Pešić, V., Stanić, D., Plećaš-Solarović, B., Dajak, M., & Ignjatović, S. (2016). ACTH, cortisol and IL-6 levels in athletes following magnesium supplementation. Journal of Medical Biochemistry, 35(4), 375–384. https://doi.org/10.1515/jomb-2016-0021
3. Oravcova, H., Katrencikova, B., Garaiova, I., Durackova, Z., Trebaticka, J., & Jezova, D. (2022). Stress hormones cortisol and aldosterone, and selected markers of oxidative stress in response to long-term supplementation with omega-3 fatty acids in adolescent children with depression. Antioxidants, 11(8), 1546. https://doi.org/10.3390/antiox11081546
4. Soltani, H., Keim, N. L., & Laugero, K. D. (2019). Increasing dietary carbohydrate as part of a healthy whole food diet intervention dampens eight-week changes in salivary cortisol and cortisol responsiveness. Nutrients, 11(11), 2563. https://doi.org/10.3390/nu11112563
5. Stachowicz, M., & Lebiedzińska, A. (2016). The effect of diet components on the level of cortisol. European Food Research and Technology, 242(12), 2001–2009. https://doi.org/10.1007/s00217-016-2772-3
6. Tomiyama, A. J., Mann, T., Vinas, D., Hunger, J. M., DeJager, J., & Taylor, S. E. (2010). Low-calorie dieting increases cortisol. Psychosomatic Medicine, 72(4), 357–364. https://doi.org/10.1097/psy.0b013e3181d9523c
7. Yaribeygi, H., Maleki, M., Butler, A. E., Jamialahmadi, T., & Sahebkar, A. (2022). Molecular mechanisms linking stress and insulin resistance. EXCLI Journal. https://doi.org/10.17179/excli2021-4382