15 Foods That Naturally Lower Cortisol Levels Too much cortisol can wreak havoc on your hormones, sleep, and mental health. If you spend a lot of time on TikTok, then you might be familiar with the phrase “cortisol face” or the “cortisol cocktail.” Characterized by puffiness and swelling of the face and neck, cortisol has become a much-buzzed-about hormone produced by the human body. But is everything the internet is saying true? Cortisol—known as the “stress hormone”—is produced by the adrenal glands as a response to stressful or dangerous situations. Essential for our survival, it regulates immune response, blood sugar, and blood pressure. In excess, though, cortisol can affect our lymphatic system and cause puffiness in the eyes, cheeks, and jaw. While scientific research into the concept of cortisol face is lacking, anecdotal evidence abounds. However, experts are keen to stress that signs of “cortisol face” could actually be related to taking steroids, or to Cushing’s syndrome—a rare condition that occurs when the body produces too much cortisol. Having a high level of cortisol for extended periods of time is not good for your health. In ideal circumstances, the body naturally lowers cortisol levels when the stress or “threat” has passed, but if stress persists for a long time, high cortisol levels can keep the body in a “fight or flight” state. This can inhibit the immune system and alter the gut microbiome, making us vulnerable to inflammation and infection, as well as potentially causing fatigue, irritability, headaches, brain fog, acne, insomnia, weight gain, and even anxiety and depression. Mitigating all of the stress in our lives is largely impossible. However, there are ways to manage it—be that through mindfulness, meditation, exercise, therapy, or just regular, good-quality sleep. Similarly, a healthy, balanced diet that’s low in refined sugars, saturated fats, excess alcohol, and caffeine—all things that can raise cortisol—but rich in adequate omega-3, magnesium, fiber, and antioxidants, can help counteract cortisol. Here are the best foods to include in your diet if tackling stress is your main concern. Kimchi This fermented superfood is a major staple of Korean food for good reason. Filled with probiotic bacteria, it helps to regulate your gut . So it only makes sense that kimchi’s health benefits, which include a thriving gut bacteria, would lead to a better reaction to stress via the gut-brain axis. Whole Grains A 2019 study found that increasing the whole grain carbohydrates in your diet—yes, increasing!—could better your response to cortisol throughout the day. These foods include whole wheat bread, farro, brown rice, oats, and millet. Yogurt When it comes to yogurt, think Greek. Greek yogurt’s thicker consistency than regular yogurt comes with double the protein, along with loads of calcium. It also contains more probiotics to keep the gut-brain axis balanced, plus less sugar to keep you feeling full and balanced throughout the day. Citrus Fruits Oranges, lemons, and grapefruits all come with a mega-dose of vitamin C, which studies have found can reduce illnesses caused by chronic stress. Bananas The tropical yellow fruit isn’t just good for hitting your potassium goals . It also has a lot of magnesium, a key mineral that’s known to help regulate sleep, and vitamin B6, which is key for creating seratonin . Garlic This superfood plant contains allicin, a sulfiric compound that not only gives the food it’s smell, but also helps to manage blood pressure, lower bad cholesterol, and and boost your immune system. It’s also been found to help lower cortisol levels by reducing the stress hormone corticosterone . Leafy greens Leafy green vegetables such as spinach, arugula, and kale are chock-full of vitamins, minerals, and antioxidants. They are also rich in folate, which can help to regulate cortisol levels and promote a healthy gut microbiome, essential for the production of neurotransmitters such as serotonin, another cortisol mitigator. Bitter chocolate It’s not new that small amounts of dark chocolate is good for you. Rich in antioxidants, it’s healthier than milk or white alternatives. Less well known is the fact that the flavonoids in cocoa can help mitigate the stress response from the adrenal glands and the subsequent release of cortisol. Plus, chocolate can help put you in a better mood. Green tea Rich in a category of antioxidant polyphenols called catechins and L-theanine, an amino acid that promotes relaxation, green tea is soothing and energizing at the same time, making it the ideal drink to sip when you’re stressed out. Consume it in loose leaf, tea bag, or matcha form. It can also be added to smoothies and desserts. Salmon Perhaps the ultimate skin-friendly food, salmon , can help regulate cortisol levels, thanks to its anti-inflammatory omega-3 content. In fact, some studies have found that fish oil can counteract adrenal gland activation in stressful situations. Avocado Another skin-loving food, avocado contains significant amounts of potassium, as well as magnesium, an anti-stress mineral that promotes sleep and muscle relaxation by helping to counteract cortisol. Pair it with a boiled or poached egg on toast for a balanced breakfast. Legumes Chickpeas, beans, and fava beans, as well as lentils and peas, are all excellent sources of fiber that support gut health and regulate blood sugar. In addition, they are rich in B vitamins and magnesium, both of which contribute to the healthy function of the nervous system. Berries Blackberries, blueberries, cranberries, raspberries, and the like are tiny powerhouses of free radical-fighting antioxidants. Because of this, they reduce oxidative stress and cortisol levels. Add berries to smoothies and yogurt, or eat them with a handful of almonds and walnuts. Nuts Almonds, walnuts, hazelnuts, cashews, and Brazil nuts all have anti-stress properties, thanks to their combination of good fats, magnesium, B vitamins, and antioxidants. Add them to salads and pasta dishes, or keep a stash handy to snack on between meals. Eggs In addition to being an outstanding source of quality protein, vitamins, and minerals, eggs contain choline, an essential nutrient that plays a vital role in brain health and helps to reduce stress and anxiety by improving emotional well-being. Eating a protein-rich, egg-based breakfast in the morning can be an easy way to stay full and satisfied until lunch. Chia seeds Rich in anti-inflammatory omega-3s, chia seeds help to lower cortisol levels and promote a sense of calm. Make chia seed pudding with dairy or non-dairy milk, add them to smoothies, or create an easy chocolate mousse by soaking them in almond milk and then blending them with pure cocoa, with a teaspoon of maple syrup or honey for added sweetness. Have a beauty or wellness trend you're curious about? We want to know! Send Vogue's senior beauty & wellness editor an email at beauty@vogue.com.