10 Foods That Naturally Lower Cortisol and Ease Stress

By Moriam Musa

Stress is part of life—but when it lingers, cortisol (the “stress hormone”) can stay elevated, keeping the body in constant fight-or-flight mode. Over time, this may lead to fatigue, anxiety, insomnia, acne, or even weight gain. While we can’t avoid stress completely, the right foods can help regulate cortisol and restore calm. Here are ten stress-busting essentials to add to your diet:

1. Leafy Greens

Spinach, kale, and arugula are rich in folate, which helps regulate cortisol and supports a healthy gut.

2. Dark Chocolate

Opt for 70% cocoa or higher—its flavonoids ease adrenal stress and boost mood naturally.

3. Green Tea

Packed with catechins and L-theanine, it’s both calming and energising, perfect for stressful days.

4. Salmon & Fatty Fish

Omega-3-rich salmon, sardines, and mackerel fight inflammation and prevent cortisol spikes.

5. Avocado

Loaded with magnesium and potassium, avocados promote relaxation and better sleep.

6. Legumes

Beans, lentils, and chickpeas provide B vitamins and fibre, stabilising energy and supporting the nervous system.

7. Berries

Blueberries, raspberries, and cranberries are antioxidant powerhouses that reduce oxidative stress.

8. Nuts

Almonds, walnuts, and cashews combine good fats, magnesium, and vitamins to keep stress levels low.

9. Eggs

Rich in protein and choline, eggs support brain health and improve emotional resilience.

10. Chia Seeds

These tiny seeds are omega-3 bombs—perfect for puddings, smoothies, or healthy desserts.

The takeaway: Pairing stress-management practices like sleep, yoga, or meditation with these cortisol-balancing foods can help keep both body and mind in harmony.