Cortisol, often called the “stress hormone,” is crucial in regulating metabolism, blood sugar levels, and inflammation. It’s essential for survival and helps your body respond to stress, but chronic elevation of cortisol can be harmful.
Long-term high cortisol levels have been linked to:
✅ Weight gain, especially around the belly
✅ Increased anxiety and fatigue
✅ Muscle loss and poor recovery from workouts
✅ Higher blood sugar levels and insulin resistance
While stress and poor sleep contribute to high cortisol, your diet plays a major role as well. Let’s explore some foods that may spike cortisol levels, backed by science and stats.
7 Foods That Raise Cortisol Levels
1. Refined Sugars and High-Glycemic Carbs
If you’re reaching for sugary snacks, sodas, or pastries, your cortisol might be taking a hit. These foods cause rapid blood sugar spikes, triggering cortisol to regulate glucose levels.
📊 Stat: High-glycemic index foods can increase cortisol levels by up to 50% within 30 minutes of consumption. (Source: American Journal of Clinical Nutrition)
🔴 Examples: Candy, white bread, breakfast cereals, cakes, and processed fruit juices
Better Option: Swap refined sugars for low-glycemic carbs like oats, quinoa, and sweet potatoes to avoid blood sugar crashes.
2. Processed Foods and Fast Food
Highly processed foods contain trans fats, preservatives, and artificial additives, which trigger inflammation and oxidative stress—leading to higher cortisol production.
📊 Stat: Diets high in processed foods are linked to higher baseline cortisol levels and increased stress responses. (Source: Journal of Endocrinology & Metabolism)
🔴 Examples: Chips, frozen meals, processed meats, and fast food
Better Option: Choose whole, unprocessed foods like lean meats, fresh vegetables, and whole grains.
3. Excessive Caffeine Consumption
A morning cup of coffee may give you an energy boost, but too much caffeine can overstimulate your adrenal glands, leading to cortisol spikes.
📊 Stat: Caffeine can increase cortisol by up to 30% after consumption and chronic intake may prolong elevated levels throughout the day. (Source: Psychosomatic Medicine Journal)
🔴 Examples: Energy drinks, multiple cups of coffee, pre-workout supplements with high caffeine content
Better Option: Try green tea (lower caffeine with stress-lowering L-theanine) or decaf coffee in the afternoon.
4. Alcohol
While alcohol can temporarily feel relaxing, it disrupts sleep and forces the body into “stress mode”, keeping cortisol levels high.
📊 Stat: Even moderate alcohol consumption can raise cortisol levels for up to 24 hours after drinking. (Source: Alcohol & Alcoholism Journal)
🔴 Examples: Beer, wine, liquor, cocktails
Better Option: Reduce alcohol intake and opt for herbal teas or infused water instead.
5. Fried and Fatty Foods
Unhealthy fats—especially trans fats—contribute to inflammation and oxidative stress, leading to increased cortisol production.
📊 Stat: Diets high in unhealthy fats can increase cortisol production and impair the body’s ability to handle stress. (Source: Nutrients Journal)
🔴 Examples: Fried chicken, deep-fried snacks, margarine, fast food
Better Option: Replace unhealthy fats with healthy fats from avocados, nuts, olive oil, and fatty fish like salmon.
6. Artificial Sweeteners (Aspartame, Sucralose, Saccharin)
Many people turn to artificial sweeteners as a “healthier” sugar alternative, but they can negatively impact gut bacteria, which plays a role in cortisol regulation.
📊 Stat: Research shows artificial sweeteners can cause cortisol dysregulation and heightened emotional stress responses. (Source: Journal of Psychoneuroendocrinology)
🔴 Examples: Diet sodas, sugar-free candies, flavored yogurts, and “light” processed foods
Better Option: Use natural sweeteners like honey, maple syrup, or monk fruit in moderation.
7. Excessive Protein with Very Low Carbs
A high-protein diet is great for muscle building, but too little carbohydrates can cause stress on the body, increasing cortisol as it breaks down protein for energy.
📊 Stat: Extremely low-carb diets can elevate cortisol levels by 18% due to increased reliance on gluconeogenesis. (Source: The Journal of Clinical Endocrinology & Metabolism)
🔴 Examples: Strict keto diets with minimal carbs, high-protein shakes with no fiber
Better Option: Include complex carbs like brown rice, quinoa, and legumes for sustained energy and hormone balance.
How to Lower Cortisol Naturally
To keep cortisol levels balanced, focus on:
✅ Eating Whole Foods – Leafy greens, lean proteins, whole grains, and healthy fats
✅ Prioritizing Magnesium – Almonds, spinach, bananas, and dark chocolate help lower stress
✅ Limiting Stimulants – Reduce excess caffeine and alcohol
✅ Hydration & Sleep – Aim for at least 7-9 hours of quality sleep
✅ Stress Management – Try yoga, deep breathing, or meditation to keep cortisol in check
By making smarter food choices and managing stress levels, you can keep cortisol in balance, improve overall health, and maintain a strong metabolism.
Final Thoughts
While cortisol is essential for survival, too much of it can harm your body. Understanding how certain foods impact your stress levels can make a huge difference in your overall health and well-being.
By avoiding cortisol-spiking foods and replacing them with whole, anti-inflammatory choices, you can feel more energized, focused, and resilient against stress.
What are your favorite cortisol-lowering foods? Let us know in the comments!
