25 Foods and Drinks to Help Lower Your Cortisol Levels

Sian Victoria © - Pantry cupboard with dry staple superfoods

Stress Less with These 25 Cortisol-Busting Foods and Drinks

Stress is something we all deal with, but did you know that the foods and drinks you choose can actually play a part in managing it? Cortisol, also known as the stress hormone, is key to how our bodies react to pressure. While we need it in small amounts, too much over time can leave us feeling frazzled and even affect our health.

The good news is that making some mindful changes to what we eat and drink can make a difference. Certain foods and beverages have nutrients that naturally help to keep cortisol in check.

It is not about complicated diets or cutting out everything you love, but about simple swaps and additions that fit right into your everyday routine and consuming them at the right times, such as in the morning when our cortisol levels are at their highest. Before I explain all the top cortisol-reducing foods, I will explain how you can spot the warning signs of high cortisol levels.

Signs and Symptoms of High Cortisol Levels

High cortisol can creep up on you, and the signs are often easy to brush off as just stress or being busy. But when levels stay elevated for a while, your body usually starts dropping some pretty clear hints.

One of the most common things people notice is feeling constantly wired but tired. You might feel anxious or on edge, even when there is no obvious reason, and at the same time struggle to relax or get decent sleep. Trouble falling asleep or waking up in the middle of the night is a big one.

Weight changes can also show up, especially around the midsection. Some people find they are gaining belly fat more easily, even if their diet has not changed much. Along with that, you might notice stronger cravings for sugary or high-carb foods. Mood can take a hit too. Irritability, low mood, or feeling overwhelmed more often than usual are pretty typical. It can feel like your stress tolerance has dropped, and small things set you off more easily.

Your body can show physical signs as well. Things like frequent headaches, muscle tension, or even jaw clenching can become more common. Skin might change, with more breakouts or slower healing. Some people also notice hair thinning and hair loss. Not only that, but some also experience thinning of the facial skin, changes to their face shape, as well as gain a double chin and fat accumulation around the hunch of the back of the neck.

Energy levels tend to be all over the place. You might feel a burst of energy at odd times, then crash hard later. That afternoon slump can feel especially rough. Hormones and body rhythms can get thrown off, too. For women, that might mean irregular periods. For others, it could show up as lower libido.

If cortisol stays high for a long time, it can also affect your immune system. You might find yourself getting sick more often or taking longer to recover. None of these signs on their own automatically means high cortisol, but if a bunch of them are happening together and sticking around, it is usually worth doing something about it.

Now you know how to spot the warning signs of high cortisol, here's a shopping list of cortisol-reducing foods and drinks you can consume to get rid of cortisol or at least bring it back down in a realistic way.

Sian Victoria © - Glass jar of blueberries

1. Berries like Strawberries & Blueberries

Berries like strawberries and blueberries are not just delicious but are also packed with natural antioxidants that can help combat the effects of stress. These vibrant little fruits are rich in vitamin C, which has been linked to lowering cortisol levels. Blueberries, in particular, contain flavonoids that support brain health, potentially helping with mood regulation during stressful times.

Adding a handful of these berries to your morning porridge, blending them into a smoothie, or simply enjoying them as a snack can be a great way to incorporate them into your day. Their natural sweetness and refreshing flavour make them an easy and enjoyable addition to your diet, while their stress-busting properties work quietly in the background.

2. Leafy Greens like Spinach

Spinach and other leafy greens are packed with essential nutrients that can help your body handle stress better. One of the key minerals found in spinach is magnesium, which plays an important role in regulating cortisol levels and promoting a sense of calm. Adding spinach to your meals is super easy – toss it into salads, blend it into smoothies, or sauté it as a simple side dish.

It also works well in omelettes, pasta dishes, and soups. Apart from magnesium, spinach is full of vitamins that support overall well-being, so it is worth keeping a bag of it handy in your kitchen. If spinach is not your favourite, other leafy greens like kale or Swiss chard can work just as well.

3. Chicory Coffee

Chicory coffee is a brilliant alternative if you are looking to cut back on caffeine. Made from the roasted roots of the chicory plant, it has a rich, earthy flavour that is surprisingly similar to regular coffee, minus the jitters.

What makes it even better is its potential to help balance stress levels by not overstimulating the body like traditional coffee can. As someone who always drank coffee on an empty stomach first thing in the morning, switching to chicory made the quickest and most noticeable difference to my efforts to reduce cortisol levels. This is because for the first hour of your morning, your cortisol levels are naturally high, so when you consume caffeine as soon as you wake up, your cortisol can spike significantly.

So, the best thing to do to reduce cortisol is to avoid coffee for the first hour and not drink it on an empty stomach. If, like me, you need that morning coffee tradition, chicory coffee blended with barley is the perfect alternative, plus it naturally contains probiotics.

You can brew it just like regular coffee. If you are not a fan of black coffee, adding a splash of milk or a dash of cinnamon can make it even more enjoyable. It is a simple swap that could make a big difference to your mornings.

If chicory coffee isn't for you, then I recommend having a decaf coffee if you crave caffeine within the first hour of waking, then afterwards having your usual coffee and consider reducing how many you have. This includes other caffeine stimulants such as energy drinks.

4. Chamomile Tea

Chamomile tea has been a go-to for relaxation for generations, and for good reason. This herbal tea is naturally caffeine-free and contains compounds that can help ease tension and calm the mind. It is particularly popular as a bedtime drink, helping to wind down after a long day.

The mild, floral flavour is soothing on its own, but you can add a drizzle of honey or a slice of lemon if you fancy a little extra sweetness or zest. Whether sipped quietly during a break or enjoyed as part of an evening routine, chamomile tea is an easy and comforting way to help manage stress while giving yourself a moment to breathe and reset.

5. Dark Chocolate (70%+)

Dark chocolate with a cocoa content of 70% or higher is a treat that comes with some impressive benefits. It is rich in flavonoids, which are plant compounds known for their role in supporting brain health and reducing stress hormones like cortisol.

Enjoying a few squares of dark chocolate can help promote relaxation and even improve your mood, thanks to its ability to boost serotonin levels. The rich, slightly bitter flavour makes it a satisfying option for those moments when you need a pick-me-up.

Pair the chocolate with a cup of tea or some fresh fruit for an indulgent yet mindful snack. Just remember, a little goes a long way, so savour it slowly and enjoy the experience.

6. Nuts like Walnuts

Walnuts are an excellent choice when it comes to supporting your body during stressful times. They are packed with omega-3 fatty acids, which are known to help reduce stress and support brain health. These crunchy little powerhouses also contain important nutrients like magnesium and vitamin B6, both of which play a role in managing stress levels.

Walnuts are incredibly versatile, too. You can toss them into salads for added crunch, blend them into smoothies, or simply enjoy a small handful as a snack. For an extra treat, try pairing them with a bit of dark chocolate for a stress-busting combo. Their naturally rich and nutty flavour makes them a satisfying addition to your day without much effort.

7. Avocado

Avocados are a fantastic source of healthy fats that can help support your body during stressful times. They are packed with monounsaturated fats, which are great for heart health and can aid in balancing cortisol levels. On top of that, avocados are rich in B vitamins, particularly B6, which plays a role in supporting brain function and mood regulation.

Avocados can be enjoyed in so many ways; they are incredibly versatile. Mash them onto whole grain toast, slice them into salads, or blend them into a creamy smoothie. Their smooth, buttery texture and mild flavour make them a brilliant addition to any meal or snack. Plus, they keep you feeling satisfied, which is always a bonus when life feels hectic.

Sian Victoria © - Glass jar of pumpkin seeds

8. Pumpkin seeds

Pumpkin seeds are a brilliant little snack that comes packed with stress-busting nutrients. They are a great source of magnesium, which is known to help keep cortisol levels in check while promoting a sense of calm. These crunchy seeds also contain zinc, an essential mineral that supports brain function and helps with mood regulation.

You can sprinkle them over salads, mix them into your morning porridge, or enjoy them straight from the packet as an easy snack. If you fancy a bit of variety, try lightly toasting them with a pinch of sea salt or your favourite spices for a delicious twist. Their nutty flavour and satisfying crunch make them a versatile addition to your daily routine.

9. Oats

Oats are a brilliant breakfast choice when you want something hearty and satisfying to start your day. They are a great source of complex carbohydrates, which can help maintain steady energy levels and support a calmer state of mind. What makes oats particularly special is their ability to encourage the production of serotonin, a feel-good chemical in the brain that can help counteract stress.

They are incredibly versatile, too. There are so many different ways to eat oats. You can either cook up a warm bowl of porridge, mix them into overnight oats with your favourite toppings, or add them to baked goods like muffins or flapjacks. For an extra dose of relaxation, try stirring in a spoonful of almond butter or topping them with a sprinkle of cinnamon and fresh fruit.

10. Bananas

Bananas are a fantastic snack option when you are feeling the pressure. Packed with potassium, they help support your nervous system and keep your body balanced during stressful moments. They also contain vitamin B6, which plays a role in serotonin production, the chemical that helps you feel good and relaxed.

What makes bananas even better is how convenient they are. You can grab one on the go, slice it over your morning oats, or enjoy it on sourdough bread with peanut butter for a quick and easy boost. Their natural sweetness makes them satisfying, and they pair beautifully with nut butter or yoghurt for a more filling snack. Bananas are a simple yet effective way to add a bit of calm to your day.

11. Turmeric

Turmeric is a brilliant addition to your kitchen if you are looking to keep stress levels in check. Its active compound, curcumin, is known for its anti-inflammatory properties and potential to lower cortisol levels. This vibrant yellow spice can be added to all sorts of recipes, from curries and soups to roasted vegetables and even scrambled eggs.

If you fancy a cosy drink, try making a golden latte by mixing turmeric with warm milk, a pinch of black pepper, and a touch of honey. The black pepper is key as it helps your body absorb curcumin more effectively. With its warm, earthy flavour and impressive benefits, turmeric is one of those ingredients that is easy to love and use.

Sian Victoria © - Glass jar of green tea

12. Green Tea

Green tea is a wonderful choice when you are after a calming yet refreshing drink. Packed with antioxidants called catechins, it supports overall health while also having a gentle, soothing effect on the mind. It contains a small amount of caffeine, but its real secret lies in an amino acid called L-theanine.

This compound is known to promote relaxation without making you feel drowsy, which makes green tea perfect for those moments when you need to stay focused but calm. Whether you prefer it hot or chilled, green tea is a versatile option. For a twist, try adding a squeeze of fresh lemon or a drizzle of honey. It is a simple addition that fits effortlessly into your daily routine.

13. Lentils

Lentils are a brilliant pantry staple that can help keep stress levels in check. Packed with plant-based protein and fibre, they provide steady energy and support overall well-being. Lentils are also a fantastic source of folate, which plays a role in brain function and mood regulation.

The best part is how versatile they are. You can toss them into soups and stews, mix them into salads, or use them as a base for hearty curries. They cook quickly and absorb flavours beautifully, making them a convenient addition to all sorts of meals. Whether you are prepping a quick lunch or cooking up a comforting dinner, lentils are an easy way to boost the nutritional value of your dishes.

14. Yoghurt

Yoghurt is a brilliant option for both a tasty snack and a dose of gut-friendly goodness. Packed with probiotics, it supports a healthy digestive system, which is closely linked to managing stress levels. The live cultures in yoghurt help maintain a balance in your gut, which can positively influence your mood and overall well-being.

Whether you prefer it plain, flavoured, or topped with fresh fruit and a sprinkle of nuts, yoghurt is incredibly versatile. It works beautifully in smoothies, can be dolloped over breakfast bowls, or even enjoyed as a creamy base for dressings and dips. Opt for natural or Greek yoghurt to keep added sugars low and make the most of its benefits.

15. Sweet Potatoes

Sweet potatoes are a fantastic option when you are after something hearty and satisfying. They are rich in complex carbohydrates, which provide steady energy and help support a calm, balanced mood. What makes them even better is how easy they are to prepare.

Roast them in the oven with a drizzle of olive oil and your favourite herbs, mash them for a creamy side, or slice them into wedges for a simple alternative to chips. Their natural sweetness and vibrant colour make them a delicious addition to meals, whether as a main ingredient or a comforting side dish.

16. Almonds

Almonds are a brilliant snack when you need something quick and satisfying. Packed with healthy fats, they provide steady energy and support your body during stressful moments. They are also a great source of vitamin E, which is known for its role in supporting overall health and combating oxidative stress.

Whether you keep a small handful in your bag for an on-the-go nibble, chop them up to sprinkle over salads, or add them to your favourite baked goods, almonds are incredibly versatile. Their natural crunch and mildly sweet flavour make them an easy addition to your day without much effort. You could also add them to my no-bake protein beauty ball recipe.

17. Tofu

Tofu is a fantastic plant-based protein that absorbs flavours beautifully, making it incredibly versatile in the kitchen. Whether you stir-fry it with your favourite veggies, toss it into a curry, or crisp it up in the oven with some seasoning, it is a great way to add variety to your meals.

It is also rich in amino acids and essential nutrients that support your body when life gets a bit overwhelming. For an easy option, try marinating tofu in soy sauce and ginger before cooking or try it in a massaman curry with peanuts for extra texture. Its ability to complement both savoury and spicy dishes makes it a must-have for stress-free cooking.

Sian Victoria © - Glass jar of chai seeds

18. Chia seeds

Chia seeds are a tiny but mighty addition to your diet, packed with omega-3 fatty acids and fibre. These little seeds are incredibly versatile and can easily be sprinkled into your meals without much effort. Try adding a spoonful to your morning yoghurt, mixing them into a smoothie, or stirring them into porridge for a satisfying texture.

If you are feeling creative, you can even soak them in milk or a plant-based alternative overnight to make a creamy chia pudding. They are almost tasteless, so they will not overpower your dish, but their nutrient-packed punch can do wonders in supporting your well-being.

19. Flaxseed

Flaxseed is a brilliant little addition to your meals, packed with omega-3 fatty acids and fibre to support overall well-being. Ground flaxseed is the easiest to use, as it mixes smoothly into all sorts of dishes without altering the taste too much. Sprinkle it over your porridge, blend it into smoothies, or even add it to homemade baked goods for an extra nutritional boost.

You could also stir a spoonful into yoghurt or mix it with water as a simple egg substitute in recipes. Its mild nutty flavour pairs well with sweet and savoury dishes, making it incredibly versatile.

20. Oranges

Oranges are a wonderfully refreshing way to brighten your day and give your body a boost of nutrients. Known for their vibrant, zesty flavour, they are packed with vitamin C, which plays a role in helping your body manage stress.

Whether you peel one for a quick snack, juice it fresh for breakfast, or toss orange segments into a salad for a tangy twist, there are plenty of ways to enjoy them. The natural sweetness and juiciness of oranges make them feel like a little treat, while their stress-reducing benefits quietly work in the background to support your well-being.

Sian Victoria © - Glass jar of flaxseeds

21. Kiwi

Kiwi is a fantastic little fruit that brings a burst of freshness to your day. Packed with vitamin C and other essential nutrients, it is a great way to support your body when life feels a bit full-on. The tangy-sweet flavour is wonderfully unique, making it perfect on its own as a quick snack or sliced up and added to yoghurt or a fruit salad.

For a bit of variety, try blending it into a smoothie with some spinach and banana for a vibrant, nutrient-packed drink. Its juicy texture and bright green colour make it as enjoyable to eat as it is good for you.

22. Bell peppers

Bell peppers are a colourful and versatile ingredient that can add a bit of brightness to your meals. They are naturally sweet and crunchy, making them perfect for snacking or tossing into salads. You can roast them for a richer flavour, stuff them with your favourite fillings, or chop them up to add to stir-fries and pasta dishes.

They also pair beautifully with dips like hummus for a quick and easy bite. With their juicy texture and vibrant colours, bell peppers are a simple way to make your meals a bit more exciting while also packing in some goodness.

Sian Victoria © - Glass jar of green lentils

23. Rice

Rice is one of those staple foods that can be dressed up or kept simple, making it a go-to option for any meal. Opting for whole grain varieties, like brown or wild rice, adds a bit of nuttiness and extra fibre to your plate, keeping you fuller for longer.

It works brilliantly as a base for curries, stir-fries, or hearty grain bowls, soaking up all the flavours while offering steady energy. For something a bit more comforting, try cooking it with vegetable stock or adding a handful of fresh herbs for a subtle twist. It’s easy, versatile, and always satisfying.

24. Whole grains

Whole grains are a brilliant way to add more nutrition and fibre to your meals. Options like quinoa, bulgur, or brown rice can make any dish feel more satisfying while keeping you energised.

They work wonderfully as a base for hearty grain bowls, salads, or even mixed into soups for added texture. Whole-grain bread or wraps are also great for quick lunches when you are short on time. They are versatile, wholesome, and an easy switch to incorporate daily.

25. Ashwagandha Root Tea

Ashwagandha tea is a calming, herbal, healthy drink option that has been used for ages in traditional practices. It is known for its adaptogenic properties, which may help the body manage stress more effectively. With its earthy flavour, it is a comforting drink to enjoy during a quiet moment. Pair it with a book or some light music for a relaxing experience.

To conclude

Taking small steps to include these foods and drinks in your routine can make a real difference in managing stress. It is not about perfection, just little changes that fit your lifestyle. Explore new flavours, enjoy the process, and listen to what your body needs. A bit of balance and care can go a long way.