10 Great Foods to Reduce Cortisol and Support a Calmer, Happier You

Cortisol, often called the stress hormone, plays an essential role in the body, helping to regulate metabolism, reduce inflammation, and support the ‘fight or flight’ response. But when cortisol levels are consistently high due to chronic stress, it can lead to unwanted effects such as weight gain, disrupted sleep, anxiety, and even lowered immunity.

One way to naturally lower cortisol and support a calm, balanced body is through food. Nutrient-rich choices can help regulate your body’s stress response, promoting relaxation and better overall health. Let’s dive into 10 great foods that can help reduce cortisol levels—and why they work.

1. Dark Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are packed with magnesium—a key mineral that helps to regulate cortisol production. Magnesium has a calming effect on the nervous system and can help relax tense muscles. Low levels of magnesium have been linked to increased cortisol, so adding these greens to your diet can provide much-needed support.

How to Enjoy: Add spinach to smoothies, sauté kale with garlic, or mix Swiss chard into soups and stews.

2. Berries

Berries such as blueberries, strawberries, and raspberries are high in antioxidants and vitamin C, both of which are powerful cortisol regulators. According to the Institute for Integrative Nutrition (IIN), vitamin C helps lower cortisol levels, while the antioxidants combat oxidative stress caused by high cortisol.

How to Enjoy: Add a handful of berries to your morning porridge, enjoy as a snack, or blend into a colourful smoothie.

3. Avocado

Avocados are rich in healthy monounsaturated fats and potassium, both of which can help reduce blood pressure and cortisol levels. The fats in avocados support brain health, while potassium helps regulate blood pressure—a key component when managing stress.

How to Enjoy: Spread on toast, add to salads, or mash into a delicious guacamole for a cortisol-lowering snack.

4. Chia Seeds

Tiny but mighty, chia seeds are packed with omega-3 fatty acids, which have been shown to reduce cortisol and inflammation. These healthy fats also support brain function, helping you stay calm and focused under pressure. Omega-3s can also aid in mood regulation, helping to combat stress and anxiety.

How to Enjoy: Mix chia seeds into overnight oats, sprinkle on yoghurt, or make a chia pudding for a nutritious, stress-busting dessert.

5. Turmeric

Known for its bright yellow hue and powerful anti-inflammatory properties, turmeric contains the active compound curcumin, which can help lower cortisol levels and combat stress-related inflammation. According to IIN, adding turmeric to your diet may also support improved mood and reduce anxiety.

How to Enjoy: Add a teaspoon to soups, stews, or make a warming turmeric latte with almond milk, cinnamon, and a touch of honey.

6. Dark Chocolate

Yes, you read that right—dark chocolate can help reduce cortisol! Dark chocolate contains flavonoids, which help lower blood pressure and reduce stress hormones in the body. Studies have shown that a small square of dark chocolate can significantly reduce cortisol levels, making it a delicious and effective way to manage stress.

How to Enjoy: Opt for high-quality dark chocolate with at least 70% cocoa. Enjoy a small square as an evening treat or melt it over berries for a cortisol-busting dessert.

7. Nuts and Seeds

Nuts like almonds, walnuts, and seeds such as pumpkin and sunflower are packed with magnesium and healthy fats, which help regulate cortisol levels and support overall brain health. The fibre in nuts also helps to balance blood sugar, keeping energy stable and reducing stress spikes.

How to Enjoy: Add a handful to your salad, mix into yoghurt, or enjoy a trail mix of mixed nuts and seeds as a satisfying snack.

8. Oily Fish

Oily fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce cortisol levels and combat inflammation. According to IIN, omega-3s help regulate the stress response by reducing the production of cortisol and boosting mood.

How to Enjoy: Grill salmon for dinner, add mackerel to a salad, or enjoy sardines on whole grain toast for a quick lunch.

9. Sweet Potatoes

Sweet potatoes are a great source of complex carbohydrates, which can help lower cortisol levels by stabilising blood sugar and providing a steady source of energy. They’re also rich in potassium and vitamin C, both of which support a healthy stress response.

How to Enjoy: Roast sweet potatoes as a side dish, mash them with a little olive oil, or slice and bake as healthy homemade chips.

10. Herbal Teas

Herbal teas like chamomile, lemon balm, and ashwagandha are well-known for their calming properties and ability to reduce cortisol. Chamomile, in particular, is rich in antioxidants that help promote relaxation, while ashwagandha, an adaptogenic herb, helps balance cortisol and supports overall adrenal health.

How to Enjoy: Sip on chamomile tea before bed, add ashwagandha powder to a morning smoothie, or enjoy a calming lemon balm tea mid-afternoon.

Final Thoughts: Eat to Balance Your Stress Hormones

Choosing the right foods can help keep cortisol levels in check and support a calmer, more balanced lifestyle. Incorporate these ten nutrient-rich foods into your daily diet to help manage stress naturally, and remember that balance is key.

As the Institute for Integrative Nutrition teaches, “food is more than fuel—it’s information for your body.” By giving your body the right nutrients, you can positively impact your stress levels and overall wellbeing. Choose foods that nourish, relax, and support your body, and you’ll be better equipped to handle whatever life throws your way.

Here’s to feeling balanced, calm, and in control—one delicious bite at a time!

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