Cortisol has become the latest wellness buzzword, with people blaming it for everything that goes wrong in their lives. While the reality is a bit more complex, high cortisol levels are the major reason you’re constantly feeling exhausted, demotivated, overwhelmed, and stressed. Cortisol is a primary stress hormone that can manifest as bloating, puffy cheeks, breakouts, and lethargy. The more anxious we get, the higher our cortisol levels get, thanks to our overstimulated brains and hectic lifestyles. But don’t worry, you don’t have to go on a strict diet or change your lifestyle completely to cope with stress. Here are some foods that help reduce cortisol levels in your body.

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1. Sauerkraut

Your cortisol levels are directly related to your gut health. If your gut is weak, you become more prone to bloating, fatigue, and stress. This leads to high cortisol levels in your body. The best way to cleanse your gut and reduce cortisol is to incorporate sauerkraut into your diet. High in probiotics, it is a fermented cabbage dish that balances your gut microbiome, directly communicating with your stress response system. Consume the raw, fermented version of sauerkraut to get the health benefits of the good bacteria and enzymes.

2. Gond katira

Gond katira is one of the OG summer coolers that your grandmother has been sneaking into your diet. It helps lower internal body heat that spikes up due to stress and elevated cortisol levels, especially during peak Indian summers. When your body feels overheated and dehydrated, it gets stuck in an alert mode for longer than necessary. Gond katira has natural cooling properties, making it one of the best foods to reduce cortisol.

Related: 7 Easy And Delicious Gond Katira Recipes To Cool You Down

3. Basil seeds (sabja)

Sweet basil seeds are natural stress-busters that help you cope with high cortisol levels caused by tension and anxiety. They’re naturally cooling and rich in fibre, and help stabilise blood sugar levels, one of the biggest triggers for sudden cortisol spikes. Soak a teaspoon of sabja seeds in water until they turn jelly-like. Add them to lemon water, coconut water, or milk-based drinks and have them a few times a week.

4. Ash gourd (safed petha)

Have you ever had those days where you’re constantly on the edge or feeling overwhelmed at the slightest inconvenience? This happens when your stress shows up as acidity, irritability, or constant restlessness. In Ayurveda, ash gourd is considered highly pranic (energy-giving) as it calms your nervous system. You can juice it and have it in the morning a few times a week, or add it to main dishes and soups. Keep it simple and minimally spiced to get ash gourd’s calming benefits.

5. Moringa

Low energy, constant fatigue, and a demotivated spirit? Moringa tackles all of it. Packed with antioxidants, magnesium, and plant compounds that support adrenal health, it helps your body respond to stress more efficiently. You can include moringa powder in stews, smoothies or warm drinks and help your body get out of cortisol overdrive.

6. Black sesame seeds

While white sesame seeds are a crowd favourite, black sesame seeds are even healthier. They are rich in magnesium, healthy fats, and calcium, which help manage cortisol levels. They are super easy to incorporate into your daily diet. You can lightly roast black sesame seeds and have a teaspoon daily after meals. Or you can add the roasted seeds to laddoos, salads, or even your morning smoothie for an easy upgrade. The seeds are slightly bitter in taste, but the health benefits outweigh everything else.

7. Kokum

If summer had a stress antidote, it would taste like kokum. Naturally cooling and rich in antioxidants, kokum helps reduce internal inflammation, which is linked to elevated cortisol levels. It also supports digestion and improves gut health. A glass of kokum sherbet a few times a week, especially in the afternoon heat slump, can significantly reduce cortisol levels in your body.

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FAQs

Q1. How long does it take to lower cortisol levels with diet?

It’s not instant, but with consistent eating habits, you can start noticing changes in energy, sleep, and mood within a few weeks.

Q2. What should we avoid if our cortisol levels are high?

You should avoid consuming processed foods, high caffeine, and excessive sugar if your cortisol levels are too high.

Q3. Is high cortisol always bad for us?

Not really. Cortisol is essential for survival, and it only becomes a problem when levels stay elevated for too long.

Q4. Can lifestyle habits impact cortisol more than diet?

Yes. Sleep, stress management, and movement play a huge role in managing cortisol levels; diet just supports the process.

Q5. Can skipping meals affect cortisol levels?

Yes, long gaps without food can signal stress to your body, causing cortisol to rise to compensate for low energy.