Feeling overwhelmed? What is on your plate might be part of the problem, or the solution. Nutrition researchers are uncovering how everyday foods can spike or soothe cortisol levels, offering a natural way to manage stress through smarter eating
Key nutrients that support an anti-inflammatory diet include:
• Omega-3s: fish, walnuts, olive oil
• Vitamin C: citrus fruits, broccoli, bell peppers
• Vitamin E: almonds, sunflower seeds, avocados
• Vitamin A / beta-carotene: carrots, sweet potatoes, spinach
• Selenium: chicken, Brazil nuts, eggs, brown rice
• Zinc & manganese: found in a variety of whole foods
Cortisol is a steroid hormone produced by the adrenal glands. It helps regulate the body’s response to stress and affects many systems, from metabolism to immune function. While short bursts of cortisol are normal, Christine Ferguson, Ph.D., RDN, assistant professor in the University of Alabama at Birmingham’s Department of Nutrition Sciences, says chronically elevated levels can increase the risk of long-term health conditions.
“Diet influences many things, including cortisol, through the inflammatory pathway,” Ferguson said. “Inflammation is a key factor because increased cortisol can raise inflammation, and inflammation can also raise cortisol. Diet can influence both. That’s why anti-inflammatory foods or an anti-inflammatory dietary pattern is worth considering.”
Anti-inflammatory foods often include antioxidants, which are found mostly in fruits, vegetables, legumes and whole grains. When it comes to meats, the picture is more nuanced. Fish are considered anti-inflammatory because of their omega-3 fatty acids. Other animal proteins, such as chicken and beef, provide beneficial vitamins and minerals; but fat content matters. Lean options like chicken breast are preferable because they are lower in saturated fat. For example, chicken contains selenium, a mineral with antioxidant properties.
Christine Ferguson, Ph.D.But food is only part of the story. Stress itself directly influences cortisol, and it can also drive eating behaviors.
“People often turn to comfort foods for coping because these raise dopamine and serotonin, which may make people feel better in the short term,” Ferguson said. “The challenge is that these foods are often high in saturated fat and added sugar, which can worsen cortisol levels and stress over time.”
A familiar example is a hectic morning, such as dropping a child off at daycare, running late and feeling overwhelmed, that results in a fast-food stop on the way to work. One instance may not immediately alter cortisol levels; but if that pattern becomes the default, it can contribute to long-term health effects
“Occasional indulgence is not inherently harmful, but consistent habits play a much larger role,” Ferguson said
The connection between dopamine, serotonin and cortisol is not fully understood. What researchers do know is that comfort foods can raise dopamine and serotonin, which temporarily ease feelings of stress. Whether those changes directly influence cortisol levels, however, remains unclear
While no single food can erase stress, Ferguson says making intentional choices at the table, and outside of it, can help keep cortisol in check and support long-term health
As for how quickly diet can affect cortisol, Ferguson says the timeline varies. Some studies show benefits within a week, while others take several weeks or longer. Diet alone will not resolve stress-related cortisol issues, but it can be an important part of a broader strategy. Approaches such as mindful eating may show more immediate benefits, since they target stress-driven eating behaviors directly.
“That is why I recommend non-food coping strategies as well as healthier swaps for high-fat, high-sugar foods,” Ferguson said. “Mindful eating can also help. It is important to be present with your food choices and ask: ‘Am I actually hungry, or am I eating out of stress or boredom?’ If it is stress, maybe take a walk, call a friend or do another activity that addresses the stress directly.”
