Cortisol is a stress hormone that can wreak havoc on your body, so reducing cortisol is important for your body’s well-being, and reducing cortisol levels with the right food is the easiest.
Cortisol is a stress hormone that keeps the body in a ‘survival mode’, which can lead to weight gain, sleep disturbances, low collagen production, hypertension, an increase in blood glucose levels, hormonal imbalance, weak bones, feeling fatigued all day and even make a person prone to heart problems and diabetes.
To avoid this, there are certain cortisol-reducing foods that you must include in your diet to fight it every day.
When your mind is always stressed about something, it starts preparing for danger; it stores fat for energy production that may be needed later on.
What it doesn’t know is that the stress is not about food, shelter, or survival; it is about your office politics, job uncertainty, financial struggles, or relationship blues.
Whatever the reason, this increased cortisol is NOT good for your body, and you must get rid of it before weight gain or any disorder adds to the stress, and this vicious circle never stops.
Table of Contents
Best Cortisol-Reducing Foods
1. Consume Some Carbs
No, I am not out of my mind (yet), as studies have shown that the diets that actually restrict the carbohydrate levels can lead to an increase in cortisol (read stress) levels in the body.
So your high-protein (mostly only-protein) diet is actually the cause of your weight gain!
How Ironic!
Solution – Add some healthy carbs to your diet in the form of whole foods. If you were eating white bread before, try adding brown bread to your routine.
Do not cut the carbs completely; it does more harm than good.
Read the full study here.
2. Walnuts & Flaxseeds
Consuming Omega-3 has been proven to be one of the best ways to reduce cortisol.
Walnuts and flaxseeds are the best vegetarian sources of omega-3, so consuming them daily will help reduce cortisol levels considerably.
3. Pomegranate
Rich in polyphenols, antioxidants, vitamin C, and fibre, pomegranate is a potent anti-inflammatory food that helps in fighting stress and cortisol-induced symptoms.
Add this fruit to your diet at least three times a week to reap the benefits.
4. Probiotics – Yoghurt, Curd
Lactobacillus bacteria present in curd and other probiotics decrease the cortisol levels in the body.
Other fermented food items like kimchi, idli-dosa, yoghurt, kefir, kombucha etc should also be consumed often to keep the gut fauna rich. It will save you from cortisol-induced bloating.
5. No Processed Food
Although it is natural to order a tub of ice cream and a large burger to handle the stress, it actually helps with reducing stress levels, as per this study. But it is going to be a huge reason for your weight gain.
Solution – Switch to less processed food that is low in added sugar, like a tasty crunchy salad with a juicy dressing.
6. Dark Chocolate
Flavonoids and magnesium present in dark chocolate uplift the mood instantly because they reduce cortisol levels efficiently.
Grab a small piece of dark chocolate after your dinner, but don’t overdo it.
7. Whole Grain Foods
Whole grains like wheat, barley, oats and millets contain polyphenols, which are helpful in reducing cortisol levels when consumed regularly.
8. Banana & Pears
Rich in potassium, both these food help with gut health too, and provide energy along with reducing the stress hormone cortisol.
If your children are giving you a headache, grab a banana, and you may feel better.
9. Leafy Green Vegetables
You name it, our green veggies have it!
These little heroes contain antioxidants and magnesium that help in lowering cortisol levels.
Incorporate green veggies in your daily routine, but don’t forget to remove all the pesticides from the veggies with this simple trick.
10. Green Tea
Another reason to have green tea!
It contains L-theanine, which is a known stress-buster, more like cortisol’s real enemy.
Have a cup of green tea daily to reduce daily stress, and you will have better skin, a detoxified body and better heart health too.
More Green tea benefits.
You can also buy L-theanine from Amazon, but do consult your physician before having it.
How to Decrease Your Cortisol Levels Quickly
- Get a Good Night’s Sleep of more than 6 hours
- Get a Body Massage Whenever You Can
- Spend Time with Nature, Do some Gardening
- Do Deep Breathing Exercises
- Move Daily (Even if it’s just a 10-minute walk)
- Add these 10 cortisol-reducing foods to your diet
Habits That Increase Cortisol Levels
- A diet that is only rich in protein and low in fruits and vegetables can lead to an increase in cortisol levels
- Having late-night meals contributes to major spikes in cortisol levels
Other References –
https://www.ncbi.nlm.nih.gov/books/NBK538239/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12653711/
