What Foods Should You Stay Away From with High Cortisol Levels?

Chronic stress, experienced by many, leads to prolonged elevated cortisol levels, which has been linked to negative health outcomes. Knowing what foods should you stay away from with high cortisol levels is a critical step in managing your body's stress response and reclaiming your health.

Quick Summary

Limiting caffeine, alcohol, refined sugars, and heavily processed items is crucial for managing elevated cortisol. These foods can cause blood sugar imbalances and inflammation that worsen stress reactions.

Key Points

• Refined Sugars: Cause rapid blood sugar spikes and crashes, triggering a stress response and more cortisol release.

• Caffeine: Directly stimulates the adrenal glands, leading to an increase in cortisol production, especially in high amounts.

• Alcohol: Heavy or chronic alcohol consumption can elevate cortisol levels over time and disrupt your natural sleep-wake cycle.

• Processed Foods: Promote inflammation and are often high in unhealthy fats and sodium, which activate the HPA axis and increase cortisol.

• Inflammatory Fats: Trans fats and excessive saturated fats found in fried foods and processed items contribute to inflammation, a form of physical stress on the body.

• Dehydration: Even mild dehydration is a stressor that can cause an increase in cortisol, emphasizing the importance of adequate water intake.

The Cortisol Connection: Understanding Your Stress Hormone

Cortisol, often called the "stress hormone," is a vital glucocorticoid released by the adrenal glands in response to stress. It plays a crucial role in the body's 'fight or flight' response by increasing blood pressure, heart rate, and blood sugar to provide a quick energy boost. In a momentary stressful situation, this is beneficial. However, in our fast-paced modern world, many people experience chronic, low-level stress, which keeps cortisol levels persistently elevated. This chronic state can have detrimental effects on health, contributing to issues such as weight gain, sleep disruption, and inflammation. One of the most controllable factors influencing cortisol levels is diet. By understanding and avoiding certain foods, you can significantly support your body's hormonal balance and overall well-being.

The Culprits: Foods to Avoid with High Cortisol

Refined Sugars and Simple Carbohydrates

Excessive sugar consumption is a primary trigger for cortisol release. When you eat sugary foods or simple carbohydrates, your blood glucose levels spike rapidly. In response, your pancreas releases insulin to bring blood sugar down. This sudden drop is perceived by the body as a stressor, prompting a fresh release of cortisol to help re-stabilize glucose levels. This creates a vicious cycle of cravings, consumption, and cortisol spikes. The worst offenders include:

• Sugary drinks like soda and fruit juices
• Candy, cakes, cookies, and pastries
• Processed breakfast cereals
• White bread and white pasta

Excessive Caffeine Intake

Caffeine is a stimulant that directly activates the central nervous system and prompts the adrenal glands to release cortisol. While a morning cup of coffee might be part of a daily routine for many, overconsumption, especially when already stressed, can exacerbate cortisol levels. This effect is particularly pronounced when caffeine is consumed on an empty stomach, leading to jitters, anxiety, and an overstimulated nervous system. For those with high cortisol, moderation is key, and it's best to avoid caffeine later in the day or during high-stress periods.

Alcohol Consumption

Alcohol has a complex relationship with cortisol, and its effects depend on the amount and duration of consumption. While a moderate drink might seem relaxing, heavy or chronic alcohol use can significantly increase cortisol levels. This elevation can disrupt the body's natural cortisol rhythm and interfere with sleep, creating a rebound effect of increased anxiety and irritability. Drinking on an empty stomach can particularly worsen this effect.

Processed and Ultra-Processed Foods

These foods are often loaded with unhealthy ingredients that promote inflammation, a state of physical stress that can trigger cortisol production. Ultra-processed foods lack the fiber, vitamins, and minerals that support the body's natural stress response. They often contain a combination of refined sugars, unhealthy fats (including trans fats), and high sodium levels. Examples include:

• Fast food and deep-fried items
• Packaged snacks like chips and crackers
• Refined and processed meats
• Pre-packaged microwave meals

Comparison Table: High vs. Low Cortisol Impact Foods

Category	High Cortisol Impact (Limit or Avoid)	Low Cortisol Impact (Prioritize)
Sugars/Carbs	Sugary beverages, candy, white bread, pastries	Whole grains, vegetables, berries, legumes
Stimulants	Excessive coffee, energy drinks, black tea	Green tea (contains L-theanine), herbal teas
Fats	Trans fats (fried food, certain baked goods), saturated fats	Omega-3 fatty acids (salmon, walnuts, chia seeds), monounsaturated fats (avocado, olive oil)
Drinks	Alcohol, soda	Water, herbal tea, antioxidant-rich green tea
Processed	Fast food, packaged snacks, refined grains	Whole foods, lean protein, fermented foods

Making Healthier Choices

Switching from cortisol-triggering foods to a more balanced, anti-inflammatory diet is a powerful step towards managing your body's stress response. Consider these positive changes:

• Stay Hydrated: Dehydration is a form of stress on the body and can increase cortisol levels. Drink plenty of water throughout the day to support your overall health.
• Prioritize Complex Carbohydrates: Unlike simple sugars, complex carbs from whole grains, sweet potatoes, and legumes provide a steady release of glucose, which prevents blood sugar spikes and crashes.
• Include Omega-3 Fatty Acids: Found in fatty fish like salmon, as well as nuts and seeds, these healthy fats have anti-inflammatory properties that can help lower cortisol.
• Focus on Gut Health: The gut-brain axis plays a key role in cortisol regulation. Incorporating probiotic-rich fermented foods like yogurt, kefir, and kimchi can support a healthy gut microbiome and improve mood.

For more in-depth information on the physiological impacts of cortisol, consider visiting the National Institutes of Health website at https://www.ncbi.nlm.nih.gov/books/NBK538239/.

Conclusion

While stress is an unavoidable part of life, the foods we consume directly impact how our bodies produce and manage cortisol. By being mindful of your dietary choices and reducing or eliminating refined sugars, excessive caffeine, alcohol, and processed foods, you can help regulate your body's stress hormone levels and improve your overall well-being. A diet rich in whole foods, healthy fats, and nutrients provides the stable foundation your body needs to navigate stress more effectively.

Sources

• Avoid These Three Cortisol-triggering Foods - Kyla App. (2024, October 9). Retrieved from https://kyla.com/p/blog/avoid-these-three-cortisol-triggering-foods/
• Ask The ND: Is Coffee Messing With My Cortisol?. (2025, May 13). Retrieved from https://ndguelph.ca/blog/is-coffee-messing-with-my-stress-levels
• The connection between stress and sugar - Vively. (2023, May 2). Retrieved from https://www.vively.com.au/post/the-connection-between-stress-and-sugar-cravings
• How Chronic Drinking Increases Cortisol Levels - Verywell Mind. (2024, January 22). Retrieved from https://www.verywellmind.com/heavy-drinking-increases-stress-hormone-63201
• What foods are high in cortisol? - SiPhox Health. (2025, August 1). Retrieved from https://siphoxhealth.com/articles/what-foods-are-high-in-cortisol

Frequently Asked Questions

Does coffee increase cortisol levels?

Yes, caffeine can directly stimulate the adrenal glands to produce cortisol. For sensitive individuals or those already under stress, high caffeine intake can worsen anxiety and irritability.

Why should I avoid sugar if I have high cortisol?

Excessive sugar causes blood glucose levels to spike and then crash. The body perceives this instability as stress and releases cortisol, creating a cycle of cravings, consumption, and high cortisol.

Can alcohol cause high cortisol?

While alcohol may offer short-term relaxation, heavy or chronic consumption can lead to elevated cortisol levels over time and impair the body's ability to regulate the stress hormone, often disrupting sleep.

What are processed foods to avoid?

It is best to limit or avoid ultra-processed snacks, fast food, packaged baked goods, and refined grains. These items are typically high in unhealthy fats, sugar, and sodium, which promote inflammation and increase cortisol.

How does inflammation affect cortisol?

Inflammation, often triggered by a poor diet high in processed foods and unhealthy fats, is a form of physical stress. This can activate the HPA axis (hypothalamic-pituitary-adrenal) and lead to higher cortisol levels.

Is it just food that affects cortisol?

No, diet is a significant factor, but lifestyle elements like chronic stress, lack of sleep, and insufficient moderate exercise also play crucial roles in regulating cortisol levels.

How long does it take to see dietary changes affect cortisol?

Some effects, like those from caffeine, can occur within hours. However, seeing significant improvement in your overall cortisol rhythm and stress response typically takes weeks to months of consistent dietary changes.