- Some changes in cortisol levels are normal, but chronically elevated levels can affect our health.
- Potatoes, bananas and dark chocolate may support healthy cortisol levels and overall stress.
- Box breathing, regular exercise and adequate sleep can also support healthy cortisol levels.
If you’ve been hearing a lot about cortisol lately, you’re not alone. Phrases like “cortisol face” and “cortisol belly” have become popular search terms on social media. Cortisol, a stress hormone, may sound like a bad thing, but it’s essential for the body to function. “Cortisol is released by the adrenal glands and plays key roles in regulating metabolism, blood sugar, inflammation, energy and sleep–wake rhythms,” says Leonila Campos, M.B.A., RD. “Ideally, cortisol rises in the morning to help us feel alert and falls in the evening to support rest.”
But Campos says that many factors, like chronic stress, undereating, overtraining, poor sleep and emotional stress can disrupt this rhythm. “When cortisol stays high or becomes dysregulated, we may see fatigue, increased abdominal fat storage, mood shifts, cravings or blood sugar instability. The goal is not to eliminate cortisol, but to support a balanced, flexible cortisol pattern.”
But how can we support its normal fluctuation? Diet is a big factor. Some foods contribute to inflammation and raise cortisol levels, while others help reduce elevated cortisol levels and the inflammatory response. We asked the experts which foods are often mistaken as “bad” foods for healthy cortisol levels, and the answers may surprise you.
1. Potatoes
Potatoes get a bad reputation because they’re frequently enjoyed as french fries, hash browns and chips, or are prepared in other ways that increase sodium and fat in the diet while contributing to an inflammatory diet pattern.
However, when baked, steamed or otherwise prepared without frying or adding copious amounts of sodium, potatoes can be a nutrient-dense addition to the diet. They’re a known source of carbohydrates and are considered a starchy vegetable—with one large, baked russet potato containing approximately 64 grams of carbohydrates.
There’s some evidence that eating a higher-carbohydrate diet, consisting of whole-food sources of carbs like those found in potatoes, may contribute to lower cortisol levels in certain populations. However, more research is needed to test the long-term effects of this approach.
2. Oatmeal
Oats can get a bad rap because of their potential to raise blood sugar. Because oats are a natural source of carbohydrates, eating them can lead to a natural rise in blood glucose. However, the fiber in oats helps slow this response.
Some of the fiber found in oats is soluble, including beta-glucan. Studies have shown that the prebiotic effect of beta-glucan and other nutrients in oats may positively influence the gut microbiota, including the production of short-chain fatty acids. Short-chain fatty acids may benefit cortisol levels and how the body responds to stress. Oats are also a carb-rich whole grain that contributes to total carbohydrates in the diet and may benefit other mood-enhancing hormones.
Try pairing oats with protein and healthy fats, like in a savory oat bowl with eggs or by adding protein-packed yogurt or nut butter to a sweet version of warm oats.
3. Bread
Bread may not top your list of the most healthy foods, but whole-grain bread deserves a spot. Bread is often considered too high in carbohydrates or low in fiber to fit in a healthy, balanced diet. But whole-grain bread is a significant source of dietary fiber, phytochemicals and plant-based protein.
Eating whole grains is associated with lower inflammatory markers, independent of body weight. Other studies have found that eating more whole grains is associated with lower anxiety and improved mood.
The Dietary Guidelines for Americans recommends that 50% of the grains in the diet come from whole-grain sources, making plenty of room for whole-grain bread if you choose to include it. Be sure to check the label ingredients to confirm that whole grains are the first ingredient in the bread you choose.
4. Chocolate
Chocolate is a common ingredient in desserts that are often high in calories and added sugar. But not all chocolate is created equal. Depending on the percentage of cacao and processing, chocolate, particularly dark chocolate, can be a healthful addition to the diet that may aid in managing cortisol. “Dark chocolate is viewed as high sugar and high fat, but in reality, a 70% cacao or higher version contains plenty of magnesium and flavonoids, which are powerful antioxidants that have been shown to lower cortisol levels,” says Mason Serna, RD, LD.
A small study found that dark chocolate that was high in polyphenols, a broad group of plant compounds that includes flavonoids, reduced cortisol levels in subjects who consumed it for four weeks.
Keep in mind that while 70% dark chocolate has less added sugar than traditional milk chocolate, it is still a source of added sugar. The Dietary Guidelines for Americans recommends no more than 10% of total calories from added sugar. This leaves plenty of room for dark chocolate, but it should be considered in the context of the diet as a whole.
5. Bananas
Many people wrongly assume that bananas are too high in sugar and carbohydrates to fit in a balanced diet, but this carb-rich fruit is packed with essential nutrients. “Bananas are versatile, fiber-rich fruits full of vitamin B6, magnesium and tryptophan—these help the body produce serotonin and regulate stress hormones,” says Serna.
Serna explains that the carbohydrates in bananas may help reduce cortisol levels after a hard workout. A small study in recreationally active males found that those following a low-carbohydrate, high-fat diet had a greater cortisol response after a workout than those on a high-carbohydrate diet. However, this effect diminished as participants remained on the low-carbohydrate diet. If you’re looking for an easy way to up your carbs before or after a workout, bananas can be a great choice.
Other Ways to Support Healthy Cortisol Levels
- Try Box Breathing: Campos recommends a 4-4-4-4 pattern. Research shows cyclic breathing, like box breathing, may support a better mood and stress management.
- Stay Consistent with Sleep: Getting enough sleep and maintaining a similar wake-sleep pattern can help align your circadian rhythm.
- Get Moving: Physical activity can help with cortisol management by improving the body’s ability to respond to daily stressors.
Our Expert Take
While your diet pattern can influence the cortisol response, it should be noted that stress related to making food choices can counteract this effect. Mimi Ellis, PA-C, RDN, cautions against food fear and excessive stress about food choices, as it may increase cortisol. “Research hasn’t yet directly measured cortisol in people struggling with healthy‑eating anxiety or orthorexia‑like tendencies, but we do know that rigid food rules, perfectionism and fear of ‘unhealthy’ foods increase psychological stress—and psychological stress reliably raises cortisol levels.”
Consider your diet as something to optimize by adding nutrient-dense foods to support your health, rather than focusing solely on what you’ll remove. This abundance approach can flip the script, supporting your choices rather than sowing guilt and fear about the foods on your plate.
