Cortisol has been all over the media lately, and it seems like everyone’s talking about it. You might have heard terms like “cortisol face” and “cortisol belly” popping up everywhere, painting it as a bad guy. But the truth is, cortisol is a crucial stress hormone produced by your adrenal glands that helps manage everything from your metabolism to energy and even sleep cycles.
As Leonila Campos, MBA, RD puts it, “Normally, cortisol levels should peak in the morning to keep us alert and gradually wind down by night to help us sleep.” However, factors like constant stress, not eating enough, overdoing workouts, poor sleep, and emotional issues can throw a wrench into this natural progression. When cortisol hangs around too long, it can lead to fatigue, unwanted belly fat, mood swings, cravings, and unstable blood sugar. The objective isn’t to get rid of cortisol altogether–it’s about keeping it balanced.
Foods Often Dismissed as ‘Bad’ That Can Help Maintain Cortisol Balance
Your diet has a hefty impact on how your body manages cortisol. Some foods can crank up inflammation and stress levels, while others—despite their bad rap—can actually help calm things down. Here are some frequently labeled “unhealthy” foods that might surprise you with their benefits:
Take potatoes, for instance. They often get a bad wrap, especially when fried and loaded with salt. However, if you bake, steam, or boil them, they can really add value to your diet. Being a starchy vegetable, potatoes deliver carbs that energize you; a large baked russet potato has about 64 grams of carbohydrates, which can help balance energy levels and reduce those cortisol spikes triggered by stress.
Then we have oats. Some people criticize them for affecting blood sugar; however, their high fiber content—especially beta-glucan—actually helps keep glucose levels steady. This type of soluble fiber has a prebiotic quality, supporting gut health and producing useful short-chain fatty acids that can help regulate stress response and cortisol levels. Oats also work wonders for mood-enhancing hormones, especially when paired with some protein and healthy fats.
Bread often gets a bad reputation too, but whole-grain bread should definitely be part of a balanced diet. It’s rich in fiber, plant protein, and all kinds of beneficial nutrients. Studies point to a strong correlation between whole grain consumption and lower levels of inflammation, reduced anxiety, and better mood, all regardless of weight. The U.S. dietary guidelines suggest at least 50% of the grains we eat should be whole, making whole-grain bread a solid, cortisol-friendly choice.
Now, let’s talk about chocolate. It often gets overlooked for its sugar content, but high-quality dark chocolate with at least 70% cacao offers magnesium and flavonoids, powerful antioxidants that have been shown to reduce cortisol. According to registered dietitian Mason Serna, this flavonoid-rich dark chocolate can be a stress hormone-buster, showing lower cortisol levels in light of regular consumption. Of course, moderation is crucial, so try to keep added sugars below 10% of your daily calorie intake.
And don’t forget about bananas! Often they are avoided for their sugar and carb content, but these fruits are loaded with fiber, vitamin B6, magnesium, and tryptophan, all of which provide a boost to serotonin production and aid in stress relief. Serna remarks that the carbs in bananas can help lower cortisol levels post-exercise, making them an ideal snack before or after a workout.
Additionally, don’t underestimate lifestyle habits. Practicing techniques like box breathing (4-4-4-4), regular exercise, setting a sleep schedule, and staying active can help keep those cortisol levels in check. Along with the right foods, such habits could lead you to a more positive mindset, better stress management, and overall well-being.
