Stress levels need to be managed to keep stress hormones like cortisol balanced. What you eat can affect your stress levels. Generally, nutritious eating habits that include lots of fruit and vegetables, lean proteins, whole grains, and healthy fats help your body perform at its best.

The following are examples of foods you may consider including in your overall nutritious diet to help manage stress and balance cortisol levels.

1. Dark Chocolate

Dark chocolate contains antioxidants. Antioxidants protect cells from damage-causing oxidative stress, an imbalance of helpful antioxidants and harmful molecules known as free radicals.

Dark chocolate and cocoa-based foods also contain magnesium, which is a mineral that can help with sleep and, in turn, reduce anxiety. Some research suggests that stress can lead to magnesium deficiency. Getting more magnesium in your diet in the form of leafy green vegetables, salmon, and even dark chocolate in moderation, could help regulate anxiety levels.

Be mindful, though, that dark chocolate also contains caffeine, which can increase cortisol levels. If you overindulge and notice caffeine is making you feel worse, limit dark chocolate and other caffeine-containing foods and drinks.

2. Avocados

Avocados are rich in magnesium, which helps the body manage stress and anxiety. They are also a good source of fiber, are a source of vitamin B, and contain “good” fats.”

3. Fermented Foods

Fermented foods help promote gut health by keeping the bacteria in the digestive system balanced. About 90% of the mood-boosting hormone and neurotransmitter serotonin is produced in the gastrointestinal (GI) tract, making a healthy gut important for its production. Serotonin also plays a role in the stress response.

Fermented foods, such as yogurt with live cultures, kombucha tea, kimchi, kefir, and sauerkraut can help support a healthy gut microbiome.

4. Bananas

Bananas are another good source of magnesium, and the benefits that come with it.

Bananas also contain tryptophan, which is an essential amino acid that is converted into serotonin in the brain. Diets rich in fruits and vegetables have been linked to many health benefits, including stress management.

5. Spinach

Leafy green vegetables, such as spinach, and fruits and vegetables that are high in antioxidants (like vitamins A, C, and E) can help maintain brain health and reduce symptoms of anxiety.

Spinach is also rich in magnesium, helping to calm the nervous system and protect against stress.

6. Green Tea

Green tea is rich in antioxidants, which help protect against oxidative stress.

Chamomile tea, peppermint tea, and green tea contain the amino acid L-theanine, which is associated with relaxation and a reduction in cognitive stress, depression, and anxiety.

Green tea contains caffeine. If you plan to drink it in large amounts, drink decaffeinated green tea.

7. Fatty Fish

Fatty fish, such as salmon and sardines, are rich in omega-3 fatty acids, which can help reduce inflammation, support brain health, promote a sense of calm, and may help regulate cortisol levels.

Salmon is also a source of magnesium.

To further help support the body’s stress response, try pairing fatty fish with almonds, walnuts, chia and flax seeds, and other nuts and seeds.

8. Lean Poultry

The amino acids in protein from foods help form the hormones and neurotransmitters involved in the body’s stress response. As with fish, chicken and turkey provide lean protein. Tofu and beans are good vegetarian and vegan protein options.

Chicken and turkey are also rich in vitamin B, which can help support the adrenal glands, boost brain function, and manage stress hormones.

9. Eggs

Eggs provide protein, which is essential for muscle repair, immune function, and overall health.

In addition to protein, eggs contain essential vitamins and minerals, including vitamins B12, B6, and folate (B9), which help support brain function and regulate stress hormones. The presence of choline in eggs also contributes to cognitive health and mood regulation.

Furthermore, eggs provide essential amino acids that aid in the production of neurotransmitters, helping to promote a sense of well-being. Their combination of nutrients makes them a valuable addition to a balanced diet, supporting both physical and mental health.

What to Avoid

Chronic stress and raised cortisol levels can increase appetite and can lead to cravings for less nutritious “comfort foods.”

Certain foods may also worsen stress and raise cortisol levels.

Try to limit the following:

Average Cortisol Levels

A number of factors can affect your cortisol levels, including:

• Age
• Gender
• Health history
• Time of day
• Shift work
• Certain medications
• Physical trauma
• Stress
• Pregnancy
• Alcohol overuse
• Malnutrition
• Depression
• Panic disorder

Normal ranges for a blood cortisol test can vary, but are typically:

• 6 to 8 a.m.: 10 to 20 micrograms per deciliter (mcg/dL)
• Around 4 p.m.: 3 to 10 mcg/dL

How Do You Know Your Cortisol Is High?

Tests can be performed to determine cortisol levels in the blood, urine, or saliva. If the results indicate cortisol levels are high or low, more tests will likely be performed to determine the cause.

Signs of stress can include:

• Sleep difficulties
• Appetite changes
• Mood changes such as irritability
• Digestive problems, such as an upset stomach
• Headaches
• Forgetfulness
• Difficulty concentrating

Over time, the elevated hormone levels from chronic stress can lead to a risk of health problems such as:

• Weight gain
• Digestive problems, such as heartburn, constipation, diarrhea, or flatulence
• Sleep problems, such as insomnia
• Anxiety
• Depression
• Elevated blood pressure
• Heart disease
• Skin conditions
• Immune system problems
• Chest pain
• Problems with fertility
• Muscular pain, such as back pain or neck pain
• Headaches

High cortisol levels can be a sign of the hormonal disorder Cushing’s syndrome. Symptoms include:

• Round face
• Fatty hump at the base of the neck and/or between the shoulders
• Obesity, particularly around the torso, face, and neck (with thinner arms and legs)
• High blood sugar (hyperglycemia)
• High blood pressure
• Thin skin that easily bruises
• Muscle weakness
• Pink or purple stretch marks on stomach, hips, thighs, breasts, or buttocks
• Osteoporosis (decreased bone mass and bone mineral density)
• Acne
• Irregular menstrual periods
• Excess hair on the face and chest (in people who do not typically grow hair in these areas)

Other Tips to Lower Your Cortisol Levels Naturally

Food choices can help with lowering stress levels, but other stress-management practices are usually needed as well. These include:

• Getting enough good quality sleep
• Practicing relaxation techniques, such as deep breathing or meditation
• Eating mindfully
• Exercising regularly
• Engaging in relaxing activities
• Taking a break, including taking a vacation or personal time from work or taking time every day to have time to yourself to relax
• Seeking social support from friends, family, and other forms of social support
• Finding an outlet, such as writing in a journal
• Laughing, spontaneously or intentionally
• Interacting with animals, such as a pet
• Seeking help from your healthcare provider

Summary

Chronic stress can lead to prolonged periods of elevated cortisol levels.

Eating a nutritious diet of whole grains, fruits and vegetables, lean proteins, and healthy fats is one part of managing stress levels and balancing cortisol levels. This may include foods such as dark chocolate, avocados, fermented foods, spinach, bananas, green tea, lean poultry, fatty fish, and eggs.