Best Foods to Lower Cortisol and Naturally Manage Stress

When stress starts to feel like too much, what we eat can make a big difference in how our body handles it. Cortisol—known as the “stress hormone”—can spike with ongoing stress, affecting our mood, sleep, and even immune system. Thankfully, certain foods can help keep cortisol in check and bring a sense of calm. Here’s a science-backed guide to the best foods for tackling stress and why they work:

Dark Chocolate: The Antioxidant Mood Elevator

• Benefits: Flavonoids improve blood flow, reduce inflammation, and boost serotonin.
• Serving: About 1–1.5 ounces of 70% cacao or darker daily.

Avocado: The Healthy Fat for the Brain and Body

• Benefits: Rich in B vitamins, especially folate and B6, which are crucial for nervous system function. Deficiencies in these vitamins are linked to higher cortisol and a less effective stress response. Avocados are also high in magnesium and potassium, which help lower blood pressure.
• Serving: One-half avocado provides a good portion of daily magnesium needs.

Leafy Greens: The Magnesium-Rich Relaxant

• Benefits: High in magnesium, which helps regulate adrenal function, muscle relaxation, and sleep quality.
• Serving: Add spinach, kale, or chard daily to prevent cortisol spikes.

Berries: Antioxidants That Combat Oxidative Stress

• Benefits: Very high in vitamins C and E, which lower oxidative stress and blood cortisol levels. Berries are also rich in fiber, helping to stabilize blood sugar.
• Serving: Eat a small handful daily as a snack or add to meals.

Chamomile Tea: Natural Calm in a Cup

• Benefits: Contains the antioxidant apigenin, which promotes sleep and relaxation. It soothes the nervous system, helping to regulate cortisol levels.
• Serving: A cup before bedtime for restful sleep.

Salmon: Omega-3s for Cortisol Regulation

• Benefits: Omega-3s in salmon can reduce spikes in cortisol and adrenaline, supporting heart health and reducing inflammation.
• Serving: Two to three servings per week.

Yoghurt and Fermented Foods: Gut Health for Mental Clarity

• Benefits: High in probiotics, which balance gut bacteria—essential for mood regulation and cortisol control.
• Serving: One serving daily of yoghurt, kimchi, or sauerkraut.

Oats: Complex Carbohydrates for Cortisol Control

• Benefits: Help stabilize blood sugar and stimulate serotonin release, calming the brain and reducing cortisol levels.
• Serving: A morning bowl of oatmeal for lasting energy and mood stability.

Peppermint: The Refreshing Stress Reliever

• Benefits: Peppermint helps reduce stress and anxiety. Its aroma has been shown to lower cortisol levels and improve cognitive performance.

• Serving: Peppermint tea or inhaling peppermint oil can provide immediate relief.

Incorporating These Foods into Your Lifestyle

Incorporating these foods into your meals daily or weekly can help balance cortisol and ease stress responses over time. Adding leafy greens to meals, snacking on berries, or swapping out sugary treats for dark chocolate are simple adjustments with big benefits for stress management. A balanced, nutrient-rich diet is one of the best defences against the wear and tear of stress. In addition to a balanced diet, yoga can be incredibly effective for managing stress and lowering cortisol. Practising yoga regularly helps relax the body, increase mindfulness, and reduce anxiety, making it a perfect complement to a stress-relieving diet. Learn more about Yoga and Its Types for Mental Health here.