Understanding Which Foods Trigger Cortisol Release

October 18, 2025 •

3 min read

According to the American Psychological Association, one-third of adults report having unhealthy eating habits to cope with stress. This connection is not coincidental, as certain foods and beverages can significantly influence your body's production of cortisol, the primary stress hormone.

Quick Summary

The link between food and the stress hormone cortisol is significant. Excessive consumption of sugary drinks, processed foods, caffeine, and alcohol can lead to elevated cortisol levels and systemic inflammation, negatively impacting health.

Key Points

High-sugar foods and refined carbs trigger cortisol: They cause blood sugar spikes that lead to a subsequent increase in cortisol, creating a negative cycle of cravings and stress.
Excessive caffeine intake can elevate cortisol: Especially when consumed first thing in the morning, caffeine can exacerbate the body's natural cortisol peak.
Alcohol increases cortisol and disrupts sleep: While often perceived as a relaxant, alcohol can raise cortisol levels and interfere with quality sleep, worsening stress.
Processed and fast foods drive inflammation: These foods contribute to systemic inflammation, a physical stressor that activates the cortisol response.
A balanced, anti-inflammatory diet is key: Focusing on whole foods, healthy fats (omega-3s), and gut-supporting probiotics can help regulate and lower cortisol levels.
Lifestyle factors are synergistic: Diet works best when combined with adequate sleep, moderate exercise, and stress-reduction techniques to manage cortisol effectively.

The Stress Hormone Connection

Cortisol, a vital steroid hormone from the adrenal glands, is central to the body's stress response. It aids in providing energy, regulating blood pressure, and managing inflammation during stressful situations. However, chronic high cortisol levels due to stress can cause health issues such as weight gain, high blood sugar, and a weakened immune system.

Dietary choices significantly influence cortisol levels. Inflammatory foods can induce physical stress, prompting cortisol release even without mental stressors.

High-Sugar Foods and Refined Carbohydrates

High-sugar and refined carbohydrate intake cause rapid blood sugar spikes, followed by insulin release. If cortisol is already high, this can be impaired, leading to further elevated blood glucose and consequently, more cortisol. This cycle often results in a post-sugar crash, increasing stress and cravings for similar foods. Examples include candy, soda, and white bread.

The Impact of Caffeine

Caffeine, a stimulant found in coffee, can increase cortisol production. High intake, especially when stressed, can significantly raise cortisol. Cortisol naturally peaks in the morning; consuming caffeine immediately after waking can amplify this spike. Delaying caffeine intake may help regulate this. Like sugar, caffeine's energy boost can be followed by a crash, fostering dependency.

Alcohol and its Hormonal Effects

Alcohol, often used for relaxation, can paradoxically increase cortisol and disrupt sleep crucial for hormone regulation. Poor sleep and elevated cortisol from alcohol can heighten stress the next day, reinforcing unhealthy coping habits.

Processed Foods and Inflammation

Processed foods like fast food and packaged snacks are often high in unhealthy fats, sugar, and sodium, which cause inflammation. This inflammation is a physical stressor that activates the HPA axis and prolongs cortisol production. These foods can also negatively impact gut health, and high cortisol can harm gut bacteria, potentially worsening stress and anxiety.

Comparison of Cortisol-Triggering and Cortisol-Reducing Foods


Category	Cortisol-Triggering Foods	Cortisol-Reducing Foods
Carbohydrates	Refined sugars, white bread, pastries	Whole grains, oats, fruits
Fats	Saturated and trans fats found in processed snacks	Omega-3 rich fatty fish, avocado, nuts, seeds
Drinks	Sugary soda, excessive coffee, alcohol	Water, herbal teas (e.g., green tea), fermented drinks
Proteins	Processed meats like bacon and deli meats	Lean proteins from chicken, fish, and legumes
Vitamins/Minerals	-	Magnesium-rich leafy greens, nuts, bananas
Gut Health	Processed, low-fiber foods	Probiotic-rich yogurt, kimchi, and kefir

Practical Steps for Dietary Management

Managing cortisol involves balancing your diet, with an emphasis on anti-inflammatory eating like the Mediterranean diet.

Emphasize whole foods: Prioritize fruits, vegetables, whole grains, and lean proteins to stabilize blood sugar and prevent cortisol spikes.
Include healthy fats: Incorporate omega-3 fatty acids from sources like salmon and walnuts, known for reducing inflammation and potentially lowering cortisol.
Choose complex carbs: Select complex carbohydrates like oats for steady energy release, stabilizing blood sugar and cortisol.
Support your gut: Consume probiotic foods such as yogurt and fermented vegetables to promote a healthy gut microbiome, linked to better stress management.

Beyond Diet: A Holistic Approach

Diet is most effective when combined with other stress management strategies. Lifestyle factors significantly influence cortisol regulation.

Prioritize sleep: Aim for 7-9 hours of quality sleep, as deprivation disrupts cortisol's natural rhythm and keeps levels high.
Exercise regularly: Moderate exercise can lower cortisol over time. Be aware that intense, prolonged exercise might cause a temporary spike.
Practice mindfulness: Employ techniques like meditation and deep breathing to calm the body's stress response.

Conclusion

Identifying foods that trigger cortisol is crucial for managing your stress response. Reducing intake of high-sugar foods, excessive caffeine, alcohol, and processed items can stabilize blood sugar and lower inflammation. Pairing these changes with a diet rich in whole foods, healthy fats, and probiotics supports healthier cortisol levels and improves stress resilience. Your diet is a powerful tool for well-being.

Learn more about stress management and nutrition from the experts at the Cleveland Clinic.

Frequently Asked Questions

Yes, caffeine in coffee can temporarily increase cortisol levels. This effect is particularly noticeable when consumed in large amounts or when you are already feeling stressed.

High-sugar foods cause a rapid spike in blood glucose, triggering an insulin response. This process can be disrupted by cortisol, leading to a dysfunctional cycle where more cortisol is released to handle the fluctuating blood sugar.

Yes, processed foods can trigger cortisol by contributing to chronic, low-grade inflammation in the body. This inflammation is a form of physical stress that activates the body's stress response system.

An anti-inflammatory diet rich in whole foods is best. This includes fruits, vegetables, whole grains, and sources of healthy fats like omega-3s, which can help calm the body and slow cortisol production.

Some experts recommend waiting an hour or two after waking up to have your first cup of coffee. This allows your body's natural cortisol production to peak and start declining before adding a caffeine stimulant.

The gut and brain are connected via the gut-brain axis. Elevated cortisol levels can disrupt the balance of gut bacteria, while poor gut health can, in turn, influence your stress response and potentially affect cortisol.

While diet is key, certain supplements may help manage stress. Omega-3 fatty acids and magnesium, often found in fish oil and leafy greens, have shown potential in helping to reduce cortisol levels. Always consult a doctor before starting new supplements.