Cortisol, often called the “stress hormone,” plays an essential role in your body’s natural rhythm. It helps regulate energy, blood sugar, and your fight-or-flight response. But when cortisol stays too high for too long, it can lead to weight gain, fatigue, hormone imbalances, and even mood swings.
While stress itself can elevate cortisol, your diet may be secretly driving your levels up every single day. Knowing which foods increase cortisol – and what to eat instead – is a crucial step in restoring balance.
The Link Between Cortisol and Diet
The foods you eat have a direct effect on hormone regulation. Certain ingredients act like “triggers” for the adrenal glands, spiking cortisol unnecessarily. Over time, this can lead to adrenal fatigue, disrupted sleep, and stubborn belly fat.
By identifying high cortisol foods to avoid, you can take a major step toward hormone balance and overall well-being.
7 Foods That Increase Cortisol Levels
- Sugar and Refined Carbohydrates
- Why it matters: Rapid spikes in blood sugar push the body into a stress response, forcing cortisol to stabilise energy levels.
- Examples: Cakes, pastries, white bread, soft drinks, processed cereals.
- Better swap: Choose slow-releasing carbs like oats, quinoa, and sweet potatoes.
- Caffeine
- Why it matters: Coffee, energy drinks, and strong tea stimulate the adrenal glands. One cup can increase cortisol for several hours.
- Examples: Espresso shots, pre-workout energy drinks, high-caffeine sodas.
- Better swap: Try matcha, green tea, or herbal teas that calm the nervous system.
- Alcohol
- Why it matters: Alcohol disrupts sleep and blood sugar balance, both of which are tied to cortisol regulation.
- Examples: Wine, beer, spirits in excess.
- Better swap: Limit intake and opt for sparkling water with lime or alcohol-free botanical blends.
- Processed Meats
- Why it matters: Nitrates, preservatives, and high sodium create an inflammatory response, raising stress hormones.
- Examples: Bacon, sausages, deli meats.
- Better swap: Lean cuts of fresh poultry, fish, or plant-based protein options.
- Trans Fats and Fried Foods
- Why it matters: These foods create oxidative stress, forcing the body to release cortisol as part of the inflammatory cascade.
- Examples: Deep-fried snacks, fast food, margarine.
- Better swap: Avocados, nuts, seeds, and olive oil provide healthy fats without the stress response.
- Artificial Sweeteners
- Why it matters: They disrupt gut health, leading to stress signals that trigger the HPA (hypothalamic-pituitary-adrenal) axis.
- Examples: Diet sodas, sugar-free gum, low-calorie desserts.
- Better swap: Small amounts of raw honey, stevia, or dates.
- Excess Salt
- Why it matters: High sodium increases blood pressure and signals the body into “alert mode,” sustaining cortisol release.
- Examples: Packaged snacks, instant noodles, salty crisps.
- Better swap: Season with herbs, garlic, lemon, or pink Himalayan salt in moderation.
Foods That Support Healthy Cortisol Levels
Instead of focusing only on what not to eat for high cortisol, you can include foods that help bring your stress hormones back into balance:
- PMagnesium-rich foods: spinach, almonds, pumpkin seeds.
- POmega-3 fats: salmon, flaxseeds, walnuts.
- PAdaptogenic herbs: ashwagandha, rhodiola, holy basil.
- PB vitamins: lentils, eggs, leafy greens for nervous system resilience.
When Diet Alone Isn’t Enough
If you feel persistently stressed, anxious, or fatigued, food changes may not be enough on their own. At Levitas Hormones, we specialise in identifying the root causes of hormone imbalance through private cortisol testing, blood panels, and personalised treatment plans.
We see patients across London and Surrey who are struggling with stress-related issues, adrenal fatigue, and unexplained weight changes.
Why Choose Levitas Hormones?
- Private hormone specialist support with decades of experience
- Cortisol test clinic near me options across London & Surrey
- Hormone imbalance treatment UK tailored to your lifestyle
- Cutting-edge testing including private blood tests for cortisol
- A trusted hormone health clinic in Surrey and London for men and women
Whether you’re searching for an adrenal fatigue clinic, a stress hormone testing service in London, or simply the best hormone doctor near me, Levitas Hormones offers comprehensive solutions to restore balance and well-being.
Locations We Cover
At Levitas Hormones, we are proud to serve patients across London and Surrey, providing accessible, world-class hormone care in both central city and local community settings.
London Clinics & Areas Covered:
- Mayfair – luxury private clinic in the heart of London
- Marylebone – discreet hormone services in central London
- Westminster – serving professionals and residents in the capital
- Knightsbridge – advanced hormone therapy in one of London’s most prestigious areas
- Kensington & Chelsea – hormone health support in West London
Surrey Clinics & Areas Covered:
- Wimbledon – hormone health for South West London and Surrey borders
- Esher – private hormone clinic offering specialist services locally
- Cobham & Oxshott – hormone balance and adrenal fatigue treatment in Surrey’s commuter belt
- Epsom & Ashtead – accessible hormone testing and personalised therapy
- Guildford – leading hormone clinic in Surrey
- Haslemere & Farnham – supporting patients across West Surrey
📍 Our dedicated clinics are based in Esher, Guildford, Knightsbridge, and Mayfair, with easy access for patients across London and Surrey.
20 FAQs About Cortisol, Diet, and Hormone Health
What foods increase cortisol the most?
Sugar, caffeine, alcohol, processed meats, and fried foods are the most common culprits.
Does caffeine always raise cortisol?
Yes, caffeine stimulates the adrenal glands, leading to higher cortisol – even in small amounts.
How does sugar affect cortisol levels?
Sugar spikes blood glucose, which forces cortisol to step in to stabilise energy balance.
Can alcohol raise cortisol?
Yes, alcohol disrupts blood sugar and sleep, both of which elevate cortisol.
Are processed foods linked to high cortisol?
Yes, preservatives, additives, and high sodium create inflammation that increases cortisol.
Does eating late at night raise cortisol?
It can, especially if meals are high in sugar, caffeine, or alcohol, disrupting the body’s natural rhythm.
What not to eat for high cortisol?
Avoid sugar, caffeine, processed foods, artificial sweeteners, alcohol, and excess salt.
Which foods help lower cortisol naturally?
Magnesium-rich foods, omega-3 fats, adaptogens, and B vitamin–rich foods support cortisol balance.
How does cortisol affect weight gain?
High cortisol drives fat storage, especially around the belly, and makes weight loss harder.
Can stress hormones affect other hormones?
Yes, cortisol imbalance can disrupt testosterone, oestrogen, progesterone, and thyroid function.
Does caffeine-free coffee still raise cortisol?
Decaf has less effect, but other compounds may still mildly stimulate cortisol.
Can diet alone fix adrenal fatigue?
Diet helps, but many people need testing, lifestyle changes, and sometimes medical support.
How do I know if my cortisol is high?
Symptoms include fatigue, weight gain, anxiety, poor sleep, and frequent sugar cravings.
Can I test cortisol at home?
Yes, but private blood tests or saliva panels through a hormone clinic are more accurate.
Where can I get a cortisol test in London?
Levitas Hormones offers stress hormone testing in Mayfair, Knightsbridge, Westminster, and Kensington.
Do you offer cortisol testing in Surrey?
Yes, with clinics in Esher, Guildford, and surrounding areas including Epsom, Farnham, and Haslemere.
What is the best treatment for high cortisol?
Treatment is personalised and may include diet changes, stress reduction, adaptogens, and hormone therapy.
Can hormone therapy lower cortisol?
In some cases, optimising other hormones helps balance cortisol. Each patient requires a tailored plan.
How do I find the best hormone doctor near me?
Look for a clinic with specialist hormone doctors offering private testing and personalised care, like Levitas Hormones.
Why choose Levitas Hormones?
We combine advanced diagnostics, personalised treatment, and locations across London and Surrey to restore balance.
Take Control of Cortisol Today
Your diet has a powerful influence on your stress hormones. By reducing foods that spike cortisol and supporting your body with nourishing alternatives, you take the first step toward hormonal balance.
If you’re concerned about high cortisol or symptoms of adrenal fatigue, contact Levitas Hormones for expert advice, testing, and treatment tailored to you.