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Foods that Raise Cortisol (and Habits that Trigger It)

By Ethan Boldt

March 14, 2026

Certain types of foods consumed frequently or in excess can increase cortisol, the body's primary stress hormone, plus fuel unhealthy levels of inflammation. In essence, these foods (along with some beverages) cause rapid blood sugar spikes and subsequent crashes, forcing the body to release cortisol.

When cortisol remains elevated for longer periods of time, it can begin to affect multiple systems in the body. Over time, persistently high cortisol may contribute to more serious health concerns.

Therefore, it’s important to identify the foods that raise cortisol and remove or limit them. Similarly, learn about which dietary habits stimulate cortisol production — by causing blood sugar swings, metabolic stress or disruption of the body’s natural hormone rhythms. You’ll find out how to change those as well.

Types of foods that raise cortisol

While cortisol itself is essential for energy and stress response, repeated triggers from certain foods can contribute to raised cortisol levels.

1. Added sugars

Foods high in added sugar can cause rapid spikes and crashes in blood sugar. When blood sugar drops quickly, the body may release cortisol to help raise glucose levels again.

Avoid these foods: Candy, pastries, sweetened beverages, and desserts

2. Refined carbohydrates

Highly processed carbohydrates digest quickly and can lead to blood sugar fluctuations similar to sugary foods. Repeated spikes and crashes may stimulate stress hormone release.

Avoid these foods: White bread, white pasta, and many packaged snacks

3. Ultra-processed foods

Highly processed foods often contain refined oils, additives, and high amounts of sodium and sugar. Diets heavy in ultra-processed foods are associated with metabolic stress and inflammation, both of which can influence cortisol regulation.

Avoid these foods: packaged snacks like flavored tortilla chips and cheese curls, sugary foods like packaged cookies and candy bars, sugary drinks like soda and sweetened iced tea, sugary breakfast cereals, processed meats like hot dogs, and highly processed dairy products like flavored yogurt and processed cheese slices.

4. High-sodium processed foods

Some packaged and fast foods contain very high sodium levels. Excess sodium may influence blood pressure and stress responses in sensitive individuals, potentially affecting cortisol patterns.

Avoid these foods: Canned soups, deli meats, frozen meals, pizza, bread, and condiments like soy sauce.

5. Processed and fried foods

Fried foods are often cooked in refined oils and may contain oxidized fats formed during high-temperature cooking. Diets high in these fats are associated with increased inflammatory signaling in the body. Inflammation can stimulate stress pathways and influence cortisol regulation.

While eating them occasionally is unlikely to cause major issues, frequent consumption can influence the body’s stress response over time.

Avoid these foods: French fries, chicken nuggets, potato chips, doughnuts, fried cheese sticks, etc.

Dietary habits that can trigger cortisol

Certain dietary habits can stimulate cortisol production, too, by throwing blood sugar out of whack, causing metabolic stress or disrupting the body’s natural hormone rhythms.

1. Skipping meals or going long periods without eating

Going too long without food can cause blood sugar to drop. When glucose levels fall, the body releases cortisol to help mobilize stored energy and raise blood sugar.

Instead, develop this habit: Have regular meals that include protein, fiber and healthy fats to help stabilize energy levels.

2. Excessive caffeine intake

Caffeine stimulates the nervous system and can temporarily increase cortisol production. For people who consume large amounts of coffee or caffeinated beverages — especially on an empty stomach or late in the day — this stimulation may contribute to higher overall stress hormone levels.

Instead, develop this habit: Avoid excessive caffeine consumption and energy drinks, particularly on an empty stomach. And don’t have caffeine after 3 p.m.

3. Frequent or heavy alcohol consumption

Alcohol stimulates the hypothalamic-pituitary-adrenal (HPA) axis — the system that controls cortisol production. This stimulation can cause a temporary rise in cortisol levels as the body processes alcohol as a physiological stressor.

Healthy cortisol levels follow a daily pattern, rising in the morning and falling at night. Alcohol may disrupt sleep quality and interfere with normal sleep cycles, which can lead to higher nighttime cortisol and a disrupted daily rhythm.

While a small, occasional drink may not have a major impact for most people, frequent alcohol intake can disrupt several systems that regulate cortisol.

Instead, develop this habit: Avoid frequent drinking and/or drinking large amounts.

4. Very low-calorie dieting

Severely restricting calories can signal the body that energy is scarce. This perceived stress may increase cortisol as the body attempts to mobilize stored energy.

Instead, develop this habit: If you’re aiming for a calorie deficit in order to lose weight, don’t go below 500–700 calories below your normal consumption.

5. Poor meal composition

Meals lacking adequate protein, fiber and healthy fats may not provide sustained energy. This can lead to rapid blood sugar changes that trigger cortisol release.

Instead, develop this habit: Try to get the three main macronutrients (fiber-rich carbs, healthy fats and protein) into your meals and snacks.

6. Large late-night meals

Large late-night meals can interfere with healthy cortisol rhythms because they disrupt the body’s natural circadian and metabolic patterns. Cortisol is designed to be higher in the morning and lower at night, but eating a heavy meal close to bedtime can stimulate metabolic activity and alter this balance.

Instead, develop this habit: Aim to finish eating by 7 p.m. or at least 2–3 hours before bedtime, which shouldn’t be past 11 p.m. for optimal cortisol levels.

7. Not drinking enough fluids

Dehydration can influence cortisol because the body interprets inadequate fluid levels as a physiological stressor. When hydration is insufficient, the body activates stress-response systems to maintain blood pressure, fluid balance and normal cellular function.

Instead, develop this habit: Maintain regular fluid intake throughout the day — along with consuming water-rich foods like fruits and vegetables — to support healthy hydration levels.

8. Missing out on too many nutrients

Inadequate nutrient intake can influence cortisol because the body relies on vitamins, minerals and energy from food to regulate the stress response system. When the body does not receive enough nutrients, it may perceive this as a form of physiological stress, which can stimulate cortisol production.

For example, nutrients such as magnesium, vitamin C, B vitamins, and omega-3 fatty acids support nervous system function, adrenal activity, and inflammatory balance. When these nutrients are lacking, the body may struggle to regulate the stress response efficiently, potentially affecting cortisol rhythms.

Inadequate protein intake may also affect cortisol balance. Protein provides amino acids needed for tissue repair, hormone production and immune function. Without enough protein, the body may break down muscle tissue to obtain these amino acids, a process that can be influenced by higher cortisol levels.

Instead, develop this habit: Eat more nutrient-dense foods like leafy greens, avocados, berries and bananas. Consume healthy fats and proteins, like fatty fish (omega-3s), nuts and seeds.

Eat more fiber-rich foods that help stabilize blood sugar, along with more protein foods for muscle support and hormonal health.

The goal is to avoid certain foods that can raise cortisol, while consuming foods that can help support healthy cortisol levels.

For those seeking to support healthy cortisol levels, there are also certain supplements that can help.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation.

Bonus: Active Peptides Cortisol

Ancient Nutrition’s Active Peptides Cortisol Support in convenient capsule form combines clinically backed yeast peptides, L-theanine, and a trio of ancient adaptogenic extracts (organic ashwagandha root, magnolia bark and rhodiola rosea) to target stress at its root.

Unlike typical supplements, this formula works on multiple pathways: It helps balance cortisol, curb stress-driven cravings, support mood, enhance mental performance and boost resilience to daily stress.