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Think you’re struggling with cortisol? It’s your body’s main stress hormone. so we NEED it, but, while it’s essential for energy, alertness, and regulating your body’s response to stress, chronically high cortisol can contribute to a host of frustrating symptoms. These include cortisol belly, a puffy face, sugar cravings, sleep problems, and digestive issues.

The good news is that one of the most powerful ways to naturally lower cortisol is through food. Choosing cortisol lowering foods and avoiding those that spike stress hormones can help your body feel calmer, support healthy weight management, and even reduce puffiness in your face and belly.

I’m going to take you through the foods to eat that I try to incorporate into as many meals as I can throughout the week and the ones to avoid while your cortisol is high.

Signs You Might Have High Cortisol

High cortisol doesn’t always present the same way, but common signs include:

Persistent belly fat (cortisol belly)
Puffy or swollen face (cortisol face)
Feeling exhausted in the morning but wired at night
Sugar and salt cravings
Mood swings, irritability, or anxiety
Digestive issues like bloating
Poor sleep or early morning waking
Low immunity and frequent colds

Even noticing a few of these symptoms is a sign to start focusing on foods that naturally support lower cortisol levels.

Cortisol Detox Diet Foods to Eat

Supporting your body with the right foods can help stabilize blood sugar, reduce inflammation, and calm your nervous system. You’ll also get the bonus of super boosting your nutrition in your meals. I always feel super energised after a cortisol diet! Here’s a deeper look at the most powerful cortisol lowering foods and why they work.

1. Magnesium Rich Foods

Magnesium helps regulate your nervous system and naturally reduces cortisol. Most people are slightly deficient, making magnesium rich foods essential.

Best sources: pumpkin seeds, almonds, cashews, spinach, black beans, tofu, dark chocolate (70 percent or higher)

How I use them: Sprinkle pumpkin seeds over salads or roasted veggies, blend spinach into smoothies, and enjoy a piece of dark chocolate in the evening for a calming magnesium boost.

2. Vitamin C Rich Foods

Vitamin C lowers cortisol levels and supports a healthy stress response.

Best sources: oranges, berries, kiwi, red peppers, broccoli, pineapple

Tip: I like snacking on berries mid-morning to curb sugar cravings and stabilize my energy.

3. Complex Carbohydrates

Carbs are essential for a calm nervous system. They prevent cortisol spikes by keeping blood sugar steady.

Best sources: sweet potatoes, oats, quinoa, bananas, rice, whole grains

Tip: Pair carbs with protein or healthy fats for better blood sugar control, like oats with almond butter or a quinoa chickpea salad.

4. Omega 3 Fatty Acids

Omega 3s reduce inflammation and support hormone health, helping the body respond better to stress.

Best sources: chia seeds, flaxseeds, hemp seeds, walnuts, algal oil supplements

How I use them: I add flax or chia to breakfast oats or smoothies daily. It’s an easy habit that supports my energy and mood.

5. High Fiber Foods

Fiber slows digestion, balances blood sugar, and prevents cortisol spikes.

Best sources: lentils, chickpeas, black beans, apples, berries, avocado, whole grains

Tip: I make soups and veggie bowls high in fiber to stay full, energized, and calm throughout the day.

6. Adaptogens and Calming Teas

Adaptogens regulate how the body responds to stress.

Options: ashwagandha, maca, reishi, tulsi (holy basil)

How I use them: I add maca to smoothies when I need an energy boost and sip tulsi tea in the evening to wind down.

Try our viral Cortisol Cocktail recipes for more calming drink alternatives!

7. Potassium Rich Foods

Potassium reduces water retention and puffiness, which can help with cortisol face.

Best sources: bananas, coconut water, potatoes, beans, avocado, tomatoes

Tip: Coconut water is my go-to afternoon refreshment on stressful days.

Cortisol Detox Diet: Foods to Avoid

Avoiding foods that spike cortisol is just as important as including the right ones. The more you minimize these triggers, the easier it is for your body to calm down, restore balance, and reduce high cortisol symptoms.

It’s also important to note that you don’t want to become restrictive, it’s just about reducing while your symptoms are spiking and routines to be mindful of.

1. Caffeine on an Empty Stomach

Coffee is a cortisol booster, especially when consumed first thing in the morning. While caffeine in moderation can be fine, drinking it on an empty stomach may exacerbate high cortisol symptoms.

Tip: Try having breakfast first or swapping your second coffee for green tea or rooibos tea. I personally noticed calmer energy and better sleep when I moved my first cup to mid-morning.

Missing your morning coffee? Try these healthy coffee alternatives...

2. Refined Sugar

Sugar spikes blood sugar, which triggers cortisol release.

Foods to limit: pastries, candy, sodas, sugary coffee drinks, ice cream

Tip: Pair sweet foods with protein or fat to slow digestion. I like dipping apple slices in almond butter to satisfy cravings without spiking cortisol.

3. Alcohol

Alcohol disrupts sleep, digestion, and liver function, all of which can elevate cortisol.

Tip: Even cutting alcohol a few days a week can improve sleep and reduce stress. I often replace an evening glass of wine with herbal tea like hibiscus as I get a similar richness.

4. Ultra Processed Foods

Packaged, fried, and ready-made foods increase inflammation and can worsen cortisol belly, cravings, and fatigue.

Foods to watch: fast food, chips, frozen meals, fried snacks, processed meats

Tip: I aim for minimally processed meals, even keeping frozen veggies on hand to make cooking easier and stress-free. Plan for those times you’d usually default to processed foods!

5. Artificial Sweeteners

These can confuse hunger hormones and trigger cortisol swings.

Examples: sucralose, aspartame, saccharin, diet sodas

Tip: Natural sweeteners like dates, berries, or a drizzle of maple syrup work better and are less likely to stress your system.

6. Excess Sodium

Too much sodium can cause water retention, puffiness, and bloating, exacerbating cortisol face or belly.

Tip: Read labels carefully, limit packaged foods, and use herbs and spices for flavor instead of salt. I love paprika, garlic powder, and fresh herbs for this reason.

7. Highly Refined Grains

White bread, white pasta, and baked goods made from white flour can spike blood sugar and cortisol.

Tip: Swap for whole grains like oats, quinoa, brown rice, or whole wheat products to keep your hormones balanced.

Sample Day on the Cortisol Detox Diet

Below is a simple meal plan showing you how you can incorporate some of these foods and reduce the cortisol spiking meals! We've also put together a cortisol reset pack, which includes recipes, routines and more to get you feeling more like you again...

Get your Cortisol Calm Reset Pack for free!

Click here to start your Cortisol Detox

Breakfast: oats with chia seeds, berries, and almond butter

Lunch: quinoa bowl with roasted vegetables, chickpeas, and tahini dressing

Snack: apple with pumpkin seeds or walnuts

Dinner: sweet potato black bean chili or creamy butternut squash soup

Evening: tulsi tea to relax before bed

Eating this way keeps blood sugar steady, supports your nervous system, and helps reduce high cortisol symptoms over time.

A Cortisol Detox Diet isn’t about restriction. It’s about nourishing your body with cortisol lowering foods, stabilizing blood sugar, and avoiding ingredients that keep stress hormones elevated. Over time, this approach can reduce cortisol naturally, ease cortisol belly and face, support better sleep, and improve energy and mood.

Even small changes, like adding magnesium rich seeds, calming teas, or swapping out refined sugar, can make a noticeable difference in how you feel. Focus on meals that satisfy, nourish, and support your body…it’s a sustainable way to bring your cortisol levels back into balance.