Five Foods That Calm Cortisol Naturally
Nourish your nervous system, balance your blood sugar, and build resilience from the inside out
Written By: Roxane Shymkiw
When we’re under stress, the body releases hormones like cortisol to help us respond. This is beneficial in the short term because cortisol supports immune function, helps to release stored energy, and maintains blood pressure. When cortisol remains high over extended periods of time, however, it can contribute to weight gain, high blood pressure and poor blood sugar control, increasing the risk of long-term health issues.
While chronic stress can feel out of our control, the way we nourish our bodies can make a meaningful difference. Food plays an important role in this process since what we eat acts as both fuel and a signal to the body, influencing the stress response through the gut-brain axis. A nutrient-dense diet can help reduce inflammation and support balanced cortisol levels, while a diet high in processed foods may lead to blood sugar instability and chronic inflammation, which increases cortisol levels.
While food doesn’t directly “turn off” stress, it can make the body more resilient by supporting the nervous system, blood sugar balance, and how well our body is nourished. Because inflammation and cortisol are closely linked and can drive each other, prioritizing anti-inflammatory foods like fruits, vegetables, legumes, and omega-3 rich foods can play a key role in supporting a healthier stress response.
Foods That Can Raise Cortisol
Instead of labelling foods as “bad”, it’s more helpful to understand how certain choices can send stress signals to the body, especially when they are consumed frequently.
o Caffeine (especially on an empty stomach) stimulates the release of cortisol, and too much can overstimulate the body’s natural response to stress.
o Refined sugar and processed carbohydrates can lead to a rapid spike and crash in blood sugar levels, triggering cortisol release to try to stabilize the fluctuations.
o Fried foods and other foods high in trans-fats impact how the body responds to stress by disrupting the beneficial gut bacteria and increasing low-grade inflammation in the body.
Instead of focusing on what to cut out, shift your attention to what you can add in. By building awareness of the foods that support healthy cortisol levels, you can start to incorporate them in simple, sustainable ways.
Top 5 Foods that Help Support Healthy Cortisol Levels
1. Healthy Fats (Omega-3 fatty acids & monounsaturated fats)
Fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, chia seeds, extra virgin olive oil and avocados
Healthy fats play an important role in brain health by supporting the nervous system and the production of mood-regulating neurotransmitters like serotonin and dopamine. Omega-3 fatty acids help protect the body from low-grade inflammation that often comes with chronic stress. Healthy fats also support stable blood sugar levels, helping to reduce the spikes and crashes that can trigger the release of cortisol.
2. Magnesium Rich Foods
Dark leafy greens like spinach and kale, pumpkin seeds, almonds, and avocados
Magnesium helps to calm the nervous system by supporting relaxation pathways, reducing an overactive stress response, and improving sleep quality, which is one of the key factors in the body’s ability to manage stress. It helps regulate cortisol production and balance neurochemicals so the nervous system doesn’t become overstimulated. Magnesium can also reduce the sensitivity of stress receptors and increase GABA activity, which promotes a feeling of calm and counteracts the effects of cortisol. Since chronic stress depletes magnesium, low levels can make you feel more sensitive and less resilient to stress.
3. Antioxidant Rich Foods
70%+ dark chocolate, berries, dark leafy greens, citrus foods, colourful fruits and veggies
When you are under stress, the body produces unstable molecules, called free radicals, that can damage cells. Antioxidant-rich foods, especially those high in vitamin C, help counteract this process by neutralizing the free radicals and protecting the body. Dark chocolate is rich in polyphenols that help protect cells from the effects of chronic stress and may support lower cortisol levels over time.
4. High Quality Protein
Eggs, fish, poultry, tofu, legumes
Protein plays a key role in how your body handles stress. It provides the building blocks for the hormones and neurotransmitters that regulate the body’s stress response. Without adequate protein, the body may lack key nutrients needed to support mood and brain function. Protein also helps stabilize blood sugar levels, reducing the rapid spikes and crashes that can trigger cortisol release and leave you feeling drained or on edge.
5. Probiotic Rich Fermented Foods
Kefir, kombucha, yogurt, sauerkraut, kimchi
Fermented foods support gut health, which plays a key role in mood and stress resilience. 90% of serotonin, the “feel-good” hormone, is produced in the gut, making a balanced microbiome key to emotional well-being. By supporting gut health, these foods can help regulate mood and the body’s ability to respond to stress.
One of the easiest ways to support healthy cortisol levels is to stay well hydrated and build balanced meals that include protein, healthy fats, and fibre-rich foods. Over time, these small shifts can have a powerful effect on calming the stress signals your body experiences throughout the day.
If you have been experiencing fatigue, mood swings, poor sleep, or that “tired but wired” feeling, reach out for a FREE CONSULTATION. At No Shoes Nutrition, we help create simple, sustainable nutrition strategies that support hormones, energy, and long-term resilience. If you’re ready to feel calm and more in control of your health, we offer one-on-one and group programs to give personalized support to help everyone thrive.
References
Berding K., Bastiaanssen TFS., Moloney GM., et al. Feed your microbes to deal with stress: a psychobiotic diet impacts microbial stability and perceived stress in a healthy adult population. Mol Psychiatry. 2022 Oct 27;28(2):601-610. doi: 10.1038/s41380-022-01817-y
Botturi A., Ciappolino V., Delvecchio G., et al. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. NIH: National Library of Medicine. National Center for Biotechnology Information. Nutrients. 2020 Jun 3;12(6):1661. doi: 10.3390/nu12061661
Rodrigues KL., da Silve A., da Silva Pereira ENG, et al. Association between moderate consumption of ultra-processed foods and elevated hair cortisol levels: a cross-sectional analysis from the ELSA-Brazil cohort. J Affective Disorders. 2026 Apr 398:1221061.
Schutten JC, Joris PJ, Minovic I, et al. Long-term magnesium supplementation improves glucocorticoid metabolism: a post-hoc analysis of an intervention trial. Clin Endocrinol (Oxf). 2020 Oct 26;94(2):150-157. doi: 10.1111/cen.14350
