10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet
- Emma Lisa
- Aug 1
- 12 min read
Updated: Sep 28
If you find yourself feeling exhausted yet restless, battling those pesky sugar cravings by mid-afternoon, and struggling with stubborn belly fat that just won’t budge, you’re not alone.
These common challenges are often linked to the stress hormone cortisol, which may be running the show in your life. Grab your notepad and pen, I’m about to show you how the right foods can help bring cortisol levels back into balance, so you can reclaim your energy, confidence, and glow!
So many women I work with share the same story: constant stress, restless sleep, sugar cravings, and the feeling of running on empty. The hidden culprit? Cortisol. This essential stress hormone is meant to help us in short bursts, but when it stays high, it can throw everything out of whack. The good news is that with the right foods, you can do a lot to help your body lower cortisol naturally, calm your nervous system, and restore your inner glow.
What Is Cortisol & Why It Matters
Cortisol is often referred to as the “stress hormone,” and is released during stressful moments to keep you on high alert and energised. It also spikes in the morning to help rouse you out of sleep and wake you up. While cortisol is essential in small doses, prolonged high levels can negatively impact your health messing up your monthly cycle and triggering the misfire of other hormones like leptin and ghrelin, your hunger hormones. By purposely adding cortisol lowering foods into your diet, you can help mitigate these effects. Think foods rich in omega-3 fatty acids, antioxidants, and magnesium, such as fatty fish, leafy greens, and nuts. Thee foods are densely nutritious and can play a role in reducing rogue cortisol levels. especially when combined with other stress reducing lifestyle shifts.
Why You’ll Love This Food List
easy-to-find, everyday foods (no weird powders required)
nutrient-packed choices that double as stress relief + hormone support
nutritionist-approved and science-backed, all sugar-free and nutritious
a simple way to create meals that calm your body and mind
Take a breathe, my beauty. In just a few minutes you'll have learned which foods to stock in your kitchen to lower cortisol levels and promote a healthy glow. My hope is that this knowledge will empower you to make healthier choices that benefit both your physical and mental well-being. Understanding the link between nutrition and stress can help you start to make positive steps towards a more balanced lifestyle and make changes, that actually feel doable, so you can thrive in your day-to-day life.
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10 Cortisol-Lowering Foods
(Foods Every Stressed-Out Woman Needs In Her Diet)
Food is medicine, or so they say, I have to wholeheartedly agree, especially when it comes to managing stress over 40. The right nutrition plays such a massive role in how your body responds to stressors and can significantly impact not only hormones, but your overall well-being in either direction. That's why including these 10 food types are not only benefit your physical health, they are also proven to help regulate cortisol levels, reduce inflammation, and maintain steady energy throughout the day. Eating more of foods that nourish, you can begin to distress physically and bring your body back into balance leading to a more resilient body that is better equipped to handle the pressures of daily life. It's almost like an infinity loop, with food supporting your energy to make changes, and all you need to do to kick it off, is start right now!
Get your notepad ready or phone camera to screenshot this! Together, let's nourish on more of these clean eating foods this coming week:
Cortisol-Lowering Foods
Magnesium-Rich Foods
Magnesium is a major player in how your body as a woman handle stress. It works to keep things in check when life gets a bit overwhelming and we're living day-to-day on overload. Consciously eating more magnesium-rich foods is a game-changer for improving the quality of your sleep, letting you drift into deeper, more restorative slumber. So, if you're looking to boost your mood and recharge your energy, food rich in magnesium is a must.
WHAT TO EAT: consume more spinach, kale, pumpkin seeds, almonds, avocado, dark chocolate (85%+) and consider combining them with the other foods on this list for well-balanced meals that heal.
2. Essential Vitamin C
Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that your body needs to function properly. It's not a nutrient that your body produce itself, so it must come from your diet and food every day. Consuming a lot of vitamin-c rich foods can help lower cortisol levels, and also give your immune system a big boost. Adding in more foods with this essential vitamin into your diet, in combination with the others, can be a simple yet effective way to help calm cortisol levels and restore balance.
WHAT TO EAT: consume more oranges, kiwi fruit, berries (all types), colourful capsicum, and broccoli. The easiest way is just to consume more of the fruit or make salad bowls and include chopped fruit for a punch of flavour and the added vitamin-C.
3. Omega-3 Superstars
Omega-3 fatty acids are well-known for their ability to reduce inflammation, and are highly beneficial for your overall health. But they can also help support a calmer nervous system and induce relaxation. Be sure to add sources of omega-3s into your diet especially if you are chronically stressed, or ADHD like myself. Over time, getting adequate omega-3 can make a real difference.
WHAT TO EAT: try eating more fresh caught salmon and sardines, chia seeds, flaxseeds, walnuts. These omeg-3 rich fish make an easy base for a healthy, clean eating meal or for the seeds can be sprinkled over the top of salads, added to smoothies, tossed in baking. In the case of nutritious walnuts, simply enjoyed on their own with a few vitamin-C rich berries.
4. Protein Power
Protein plays a crucial role in maintaining stable blood sugar levels. When a blood sugar spike occurs, it can lead to an increase in cortisol as well, and adversely affect those with living with PCOS, who are in menopause or managing insulin resistance. Getting enough clean, lean protein each day is so important for not just these individuals, but everyone. Building your plate around 30g of protein at each feed can help mitigate these spikes and make a big difference. Consuming good quality protein supports the production of neurotransmitters, which are essential for proper brain function and mood regulation. If you brain is firing happily on all cylinders, you'll feel more in control and able to handle stress much better.
WHAT TO EAT: you can enjoy both animal or plant-based sources of lean protein such as turkey, chicken, farm-fresh eggs, Greek or coconut yoghurt, lentils, beans and tofu. I recommend a combination of both varieties, but if you are strictly vegan, that's ok too. The key takeaway here is to aim for 30g per main meal, as the minimum.
5. Adaptogen Herbs & Spices
Herbs are a secret weapon in helping the body adapt to stress. Adaptogen herbs contain many plant-based compounds used in traditional medicine, and are believed to support the body when under stress. Using these herbs can help improve your mental performance, ease symptoms of anxiety, depression, ADHD and support your body's stress response systems. By including these herbs in your diet or daily routine, you increase your resilience to stressors.
WHAT TO EAT: try consuming ashwagandha, maca, holy basil (tulsi), and cinnamon for hormone balance. Herbs and spices that help curb the appetite include ginger and cayenne pepper consumed prior to eating, while other herbs like chamomile and lavender can reduce stress in lattes, tonics or teas.
6. Complex Carbs for Balance
Don't fear carbs; consuming high-fibre carbohydrates works to stabilise your blood sugar levels and can help reduce food cravings and needless snacking. Healthy, high-fibre carbs help maintain balanced cortisol production as well, and result in a better stress response when things turn hectic or overwhelming. They key is to be choosy and look for the least processed options.
WHAT TO EAT: try consuming more high-fibre quinoa, rolled oats over quick oats, brown rice, lentils, and sweet potatoes instead of white potato. You can do this very easily by simply swapping processed or high-GI grains and carbs for the more nutrient-dense, high fibre varieties.
7. Antioxidant-Rich Foods
Polyphenols are a group of natural compounds found in various foods that combat oxidative stress. Oxidative stress is a condition that can occur when there is an imbalance between free radicals and antioxidants in the body. High levels of cortisol can contribute to this imbalance. Consuming antioxidant-rich foods like blueberries such can help mitigate the effects of oxidative stress related to elevated cortisol levels. Antioxidant-rich foods also double as beauty foods, helping your skin look more radiant and blemish free.
WHAT TO EAT: eat more low calorie blueberries, strawberries and raspberries, metabolism boosting green tea, turmeric, and use olive oil over seed or vegetable oil. Simply adding berries to your breakfast smoothie or salad, sipping on herbal teas and being strategic with your spices and cooking oils can make a difference over time.
8. Hydration Boosters
Did you know that dehydration can be a sneaky source of stress for your body? When you're not drinking enough water, it can lead to an increase in cortisol. This means that staying hydrated isn't just good for your physical and brain health; it's also important for managing stress levels.
WHAT TO EAT: drink more plain water, try coconut water or herbal teas. You can easily make infused water or spa water by adding antioxidant-rich fruits, omeg-3-rich chia seeds and adaptogen herbs to your water bottle.
9. Fermented Foods For Gut Health
The gut-brain connection is fact. When your stomach is well-nourished and healthy bacteria present and thriving in your gut, it can actually help lower your stress response. Taking conscientious care of your gut can be a great way to keep your stress levels in check simply by consuming foods that feed gut flora.
WHAT TO EAT: other than dietary fibre, fermented foods such as sauerkraut, kimchi, kefir, kombucha are very effective at boosting good gut bacteria. You don't necessarily need to take a probiotic to improve gut health, slightly under ripe, green bananas for instance contain pre-biotics and dietary fibre to keep your tummy happy.
10. Sleep-Supporting Snacks
Cortisol peaks in the early morning and decreases throughout the day. However, stress-related anxiety loops, late night overthinking and disrupted sleep can increase your cortisol levels and interfere with your body's response to melatonin and dysregulate your sleep-wake cycles. To eat your way to naturally boost your melatonin levels and reduce cortisol without ever having to splash out on the compound chemist, consider adding these tasty options to your diet.
WHAT TO EAT: eat activated almonds, bananas, tart cherries, enjoy a chamomile tea and increase your intake of foods like turkey, eggs and walnuts that contain tryptophan, an amino acid the body uses to create melatonin and serotonin, promoting sleep.
See, that wasn't so hard, was it? By following a well-balanced meal plan with these foods peppered throughout, you can make some serious headway and naturally help to rebalance your hormones and rebalance your body. Just from your weekly meals, you can have a positive impact on your health!
MY FAVOURITE KITCHEN ESSENTIALS
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Cortisol-Lowering Smoothie Recipe
(Quick & Easy Hormone Balancing Nutrition)
Why A Smoothie Works Well
quick & convenient: no cooking required, ideal for hectic mornings and busy schedules
customisable: you can include all kinds of cortisol-lowering nutrients in one recipe
snack + mini-meal: can replace breakfast, a mid-morning snack, or even a light lunch
This hormone-balancing recipe is perfect for busy, stressed mums and my corporate girlies because it’s fast to make, very nutrient-dense, and easy to adapt to your dietary needs. You can easily pack in magnesium, protein, omega-3s, antioxidants, and adaptogens in under 2 minutes. Let's make it!
Cortisol-Lowering Green Smoothie
Ingredients
1 cup spinach or kale, organic
250ml almond milk or coconut water, unsweetened
½ mango, pitted
½ Hass avocado, pitted
1 scoop (30 g) whey or vegan protein powder, vanilla
1 tsp chia or flax seeds
½ tsp cinnamon
¼ tsp turmeric
Optional: ½ tsp ashwagandha or maca
Cooking Instructions
Add the liquid first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go, and then all the remaining ingredients. Process on high for 1-2 minutes or until well-combined and creamy. If you enjoy a smoothie bowl, just add ice and use frozen mango for that soft-serve ice cream consistency. For a more drinkable smoothie, skip the ice and use room temperature ingredients.
Nutrition & Serving
Per Serving: 1 | Calories: 350 kcal | Protein: 30 g | Fat: 14 g | Fibre: 10 g | Net Carbs: 18 g
Recipe Suggestions
With smoothies, there are so many possibilities. Almost any recipe easily be adjusted or customised to use different cortisol-lowering foods and support your nutrition goals. Don't be shy to experiment with the foods on this list and include a clean protein, high-fibre sweet potato or banana for thickness, berries for antioxidants, and spices like turmeric for the adaptogens.
More Healthy Hormone Recipes
If you liked this food list and recipe using cortisol-lowering ingredients, come check out all of my quick and easy to meal prep smoothie recipes made with healthy, clean eating ingredients. Here's some of my other popular recipe you might like to try this week.
Nutritionist Note
I hope that these cortisol-lowering foods ideas were inspiring and have given you a starting point to being to heal your body and start lowering stress. This food suggestion list is a great example of clean eating foods that provide super satisfying, healthy meal ideas that support healthy hormone balance.
Frequently Asked Questions
What foods lower cortisol naturally?
As mentioned above, the foods that help lower cortisol are typically rich in magnesium, vitamin C, omega-3s, antioxidants, and adaptogens which are known to help regulate stress hormones. Add more of these to your weekly menu and within a few short weeks you should notice a difference, especially if you are following a clean eating diet like you'll find in my done-for-you 7-day menu using these exact cortisol-lowering foods.
How often should I eat these foods?
For best results, weave several cortisol-lowering foods in your meals every day. This doesn't need to be stressful or require a lot of meal prep. Even small amounts of cortisol-lowering foods consumed throughout the day can help support your body, stabilise wonky cortisol levels and also begin to help boost your energy, improve sleep, and lift your mood.
Can these foods really reduce stress?
Yes! While no food completely eliminates stress or provides acts as a magic pill, these nutrient-dense foods will support your nervous system, balance blood sugar, and provide plant compounds that work to rebalance your body's respond to stress more effectively. Overtime and when combined with other stress reducing practices, you can make a big difference in how your body functions and responds to stress.
Can I use these foods if I have dietary restrictions?
Absolutely. Most cortisol-lowering foods can be adapted for gluten-free, dairy-free, vegetarian, or vegan diets. For example, if you are plant-based or vegan, you can easily swap salmon and sardines for flax or chia seeds, or use similar plant-based protein sources. Work in a variety of the cortisol-lowering foods from the list above to your daily meals, rotate and experience the difference eating for good health makes.
How soon will I notice benefits?
This really just depends. Some people notice improved energy, reduced cravings, and better mood within a few days, especially when the cortisol-lowering foods are combined in well-balanced meals paired with proper hydration and sleep. Long-term benefits come from consistent inclusion in your diet.
Can these foods help with weight loss?
Yes, the cortisol-lowering foods can support better weight management by helping to stabilise your blood sugar levels, reducing sugar cravings, and support improved hormone balance, Adding in daily exercise to help reduce stress and move your body is also key. A simple 10-minute walk around the block after meals, or bounce on a rebounder or trampoline can make a big difference and support healthy weight loss.
I'd love to know which cortisol-lowering foods worked well for you and what combinations you come up with in your kitchen. Tell me in the comments, hit the chat button to send me an update, or come join our Facebook Community and share your experience with us all.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
What a well written post with so many helpful ideas, thank you!
Oh Emma this was soooooo helpful! Love that food can help and all your yummy recipes of course! Thanks, and I'd love more on this topic, my hormones have gone cray cray!
My cortisol has been high for a few years, so this article is really helpful. I like the idea of addressing it through lifestyle and look forward to implementing the suggested foods.