From the Guidelines
Foods that stimulate cortisol production include those high in sugar, refined carbohydrates, and saturated fats, as evidenced by studies suggesting that high sugar intake and saturated fat consumption can lead to increased cortisol levels 1. When considering the relationship between diet and cortisol production, it's essential to focus on the most recent and highest quality studies.
- A 2018 study published in Advances in Nutrition found that dietary components such as saturated fats, fructose, and refined carbohydrates may increase the risk of nonalcoholic fatty liver disease (NAFLD) and potentially stimulate cortisol production 1.
- In contrast, foods rich in omega-3 fatty acids, monounsaturated fats, and dietary fiber may help reduce inflammation and cortisol levels 1.
- The study also highlights the importance of a traditional Mediterranean dietary pattern, which is characterized by high consumption of vegetables, fruits, whole grains, and healthy fats, in reducing the risk of chronic diseases and potentially regulating cortisol production 1.
- Additionally, limiting or avoiding foods that can cause allergic reactions or sensitivities is crucial, as they may trigger inflammatory responses that increase cortisol levels.
- To manage cortisol levels, it is recommended to limit consumption of sugary and refined foods, especially in the evening, and focus on complex carbohydrates, lean proteins, healthy fats, and foods rich in vitamin C, magnesium, and omega-3 fatty acids, which help regulate cortisol production and support overall adrenal health.
- A study from 2012 published in Ca-A Cancer Journal for Clinicians also emphasizes the importance of a healthy diet in reducing the risk of chronic diseases, although it does not directly address cortisol production 1.
From the Research
Foods that Stimulate Cortisol Production
- The following foods and nutrients have been found to stimulate cortisol production:
- High protein diets: A study published in 1981 found that dietary protein plays an important role in meal-stimulated cortisol release 2.
- Sugar intake: A 2023 study found that real-world dietary intake of sugars is associated with reduced cortisol reactivity following an acute physiological stressor, but another study is needed to confirm the stimulatory effect of sugar on cortisol production 3.
- Caffeine: A 2006 study found that caffeine elevates cortisol secretion, and repeated caffeine doses increased cortisol levels across the test day without regard to the sex of the subject or type of stressor employed 4.
- Low-carbohydrate diets: A 2022 systematic review and meta-analysis found that short-term low-carbohydrate diets moderately increased resting cortisol, and low-carbohydrate diets resulted in much higher post-exercise cortisol after long-duration exercise 5.
- The following foods and nutrients have been found to reduce cortisol production:
- Carbohydrate ingestion: A 2016 study found that exogenous carbohydrate reduces cortisol response from combined mental and physical stress 6.
- High-carbohydrate diets: A 2022 systematic review and meta-analysis found that high-carbohydrate diets had no consistent effect on resting cortisol, and resulted in lower post-exercise cortisol compared to low-carbohydrate diets 5.