Say goodbye to stress: The best foods to lower cortisol naturally

Stress is a part of our daily lives, but food can be our ally in combating it. Find out which foods help reduce cortisol naturally and improve your well-being.

We live in a fast-paced world where stress has become a constant companion. From work to daily life, worries and demands elevate cortisol levels, the stress hormone. When this occurs for extended periods, it can affect health, causing fatigue, anxiety, digestive problems, and even weakening the immune system. But here’s the good news: our diet plays a crucial role in regulating cortisol and balancing the body.

By including certain foods in your diet, you can help your body better manage stress, reduce inflammation, and stabilize your mood. These aren’t miracle solutions, but small changes that, over time, can make a difference in your quality of life.

Magnesium-rich foods

Magnesium is essential for muscle relaxation and regulating the nervous system. This mineral helps reduce cortisol levels and improves sleep quality, which directly impacts our well-being.

Foods like bananas, dark chocolate, spinach, and nuts (almonds, walnuts) are rich in magnesium. A daily serving of these foods can make a difference in how your body handles stress.

Vitamin C

This vitamin not only strengthens the immune system, but it also plays a key role in regulating cortisol. Vitamin C helps reduce the body’s response to stress and prevents the wear and tear caused by chronic stress.

naranjada — Citrus fruits and peppers are natural allies for keeping cortisol in check and strengthening the immune system.

You can find it in foods like oranges, kiwis, strawberries, and peppers. Drinking fresh orange juice or adding raw peppers to your meals is an excellent way to take advantage of its benefits and maintain balance in your body.

Omega-3

Omega-3 fatty acids have anti-inflammatory properties and help balance stress hormones. They also benefit cognitive function and can improve mood.

Omega-3, found in fish such as salmon, sardines, and tuna, as well as in chia seeds and flaxseeds, helps reduce cortisol and naturally combat stress. Including them regularly in your diet contributes to a calmer, more focused mind, reducing the negative effects of prolonged stress.

Teas and infusions

Nothing beats a good cup of herbal tea to relax the mind and body. Infusions of chamomile, lavender, or valerian have natural calming effects that help with sleep and reduce anxiety.

In addition, green tea contains L-theanine, an amino acid that promotes relaxation without causing drowsiness.

Incorporating infusions into your daily routine can be a pleasant ritual that helps reduce stress and improve overall well-being.

Probiotics

Probiotics found in foods like yoghurt, kimchi, sauerkraut, and kombucha strengthen the gut microbiota, promoting the production of serotonin, the happiness hormone.

fermentados — The connection between the gut and the brain is real, and a balanced digestive system helps improve mood.

Maintaining a healthy gut can make a big difference in how we handle daily stress. Fermented foods like yoghurt and kimchi benefit both gut and emotional health.

Complex carbohydrates

Slow-digesting carbohydrates help maintain stable blood sugar levels and prevent stress spikes. Foods like oats, quinoa, brown rice, and legumes provide sustained energy without ups and downs.

This prevents the fatigue and nervousness that can arise from glucose drops. Integrating them into your daily diet helps maintain a steady energy rhythm and better control over emotions.

References:

- MSN Noticias. (2025). Alimentos antiestrés: descubre qué comer para bajar el cortisol de forma natural.

- National Geographic. (2023). 5 alimentos que ayudan a combatir el estrés.