Ever reached for food to cope with stress? I’ve definitely been there, and it doesn’t feel amazing. Between us, stress-eating makes me feel like a raccoon digging through the trash 🗑️🤣🦝
The thing is, when stress hits, our body releases cortisol - a hormone that can trigger fat storage AROUND THE BELLY. Gee, thanks!
The good news? Certain foods can help lower cortisol levels and break the cycle of stress-eating, helping you feel more balanced and in control. Here’s a list of my top 8 foods that can naturally reduce cortisol levels—starting with a fave:
🍫 Dark Chocolate: Dark chocolate is rich in polyphenols and flavanols, which can reduce cortisol by decreasing inflammation, improving gut health, and boosting mood-enhancing endorphins and serotonin. A number of studies have found that consuming 25g daily of high-polyphenol dark chocolate lowered daily cortisol levels, morning cortisol, and the cortisol-to-cortisone ratio, improving mood and reducing symptoms of stress. Look for ethical/fair trade sources of chocolate, with a minimum of 70% cacao. We’re not talking Snickers, people!
Side question: How do I apply to get into a chocolate study ? Asking for a friend👀
🥑 Avocados: Known for their healthy fats, fibre, and high levels of magnesium, potassium, and B vitamins, avocados are excellent for managing stress. Magnesium in particular helps calm the nervous system and lower cortisol, while B vitamins support brain function and energy, which can help buffer the effects of stress.
🍵 Green Tea: Packed with L-theanine, an amino acid that promotes relaxation by boosting GABA (a calming neurotransmitter), green tea can lower cortisol without making you feel tired. It also has anti-inflammatory properties and EGCG, which may help with cortisol reduction, along with improving insulin sensitivity.
🥦 Leafy Greens: Dark, leafy vegetables like spinach, kale, and arugula are loaded with magnesium and B vitamins. These essential nutrients help reduce cortisol levels, especially during times of stress. Aim for at least a cup of greens a day, whether in salads (arugula), stir-fries (collards, kale, Chinese greens), or smoothies (spinach). Think less romaine, more cruciferous veggies.
🥛 Greek Yogurt: Not only is Greek yogurt a great source of protein, but it’s also full of probiotics that support gut health, which in turn can help regulate stress hormones. Studies show that probiotics can improve mood and reduce cortisol levels. Incorporate Greek yogurt into your diet through smoothies, breakfast bowls, or as a high protein snack - I eat it almost daily with berries and flax meal. More on these ⬇️
🫐 Berries: Full of vitamin C, which is essential for adrenal health, berries—such as blueberries, raspberries, and blackberries—are excellent for lowering cortisol. Vitamin C is the most used vitamin by your adrenal glands, so having a cup of berries daily can be beneficial.
🐟 Fatty Fish: Rich in omega-3 fatty acids, fatty fish like salmon can directly reduce cortisol levels by reducing inflammation and promoting a calmer state. Studies show that omega-3s can prevent adrenal activation caused by stress, lowering cortisol and other stress markers. Aim to eat fish a couple of times a week, and consider supplementing with a high-quality fish oil like AquaOmega. In our household, we take 2 capsules a day.
🌰 Nuts and Seeds: Almonds, walnuts, pumpkin seeds, sunflower seeds, and flax or chia seeds are all packed with magnesium, zinc, omega-3s, and B vitamins. These nutrients can lower cortisol and support adrenal health, helping regulate cortisol production and combat stress. I add 1 tbsp of flax and/or
to yogurt and smoothies daily. Nuts and seeds are a great addition to salads, and also make a great snack, but be mindful of your serving size.
I hope this list gives you some ideas for foods that can support your body and mind in handling stress more effectively. By making small changes in your diet, you can boost your resilience and find more peace in your daily life.
Yours in health,
Mir
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