Chronic Stress & Cortisol – How to Support your Body with Food
9 Nov 2026
Stress & your Body
Many people experience chronic stress in their lives due to work, family, financial or health related stressors. This can affect how you sleep, eat, feel and have energy. Stress is a natural part of being human.
This post will highlight ways that you can use everyday foods to support your body during stressful times. They aren’t going to eliminate stress, or reduce your cortisol levels, but they can help you feel more balanced and well nourished.
Stress can affect how much you eat. Some people may eat less, whilst others may eat comfort foods. This is common.
What is Cortisol?
Cortisol is a hormone that helps your body cope with stress. It has a circadian rhythm and will spike briefly when you’re under stress. Cortisol is not a ‘bad’ hormone. It is needed in your body to function normally.
Often online the phrase high cortisol is overblown. To know if you have high cortisol you should see a Doctor who can carry out the correct tests. Research is still being carried out on foods and cortisol. Results can vary depending on the individual and therefore general advice should be taken.
How to support your body
These foods can help you during times of stress. They won’t solve anything but pick what you like, can afford and fits into your lifestyle.
Balanced meals – Include carbohydrates along with protein and fibre, and healthy fats. Try not to leave too long between meals. Some people may feel more shaky, grumpy and stressed if they skip meals. Try to eat meals like Dal with rice/vegetables, Khichdi, Roti with Sabzi & Curd, Poha with Peanuts and Besan Chilla or Idli with Sambar.
Magnesium rich foods – Pumpkin seeds, Almonds, Spinach, Bananas, Wholegrains and Legumes. Try snacking on almonds or seeds, adding spinach to your Dal or having a banana with your breakfast.
Omega 3 – Sardines, Mackerel and Salmon, Walnuts, Flax Seeds & Chia Seeds. Often oily fish are cooked in a curry or grilled. Seeds can be added to your curd or rotis. Vegetarian sources are different in the body so a Dietitian can advise.
High fibre foods – Vegetables, Fruits, Oats, Millets, Wholegrains, Curd & Buttermilk. Try having Ragi Porridge, Vegetable Upma or have a glass of Chaas with your lunch. Our gut and brain are linked, however research is still being carried out.
B Vitamins, Iron and Protein – Eggs, Dairy, Paneer, Dals, Sprouts, Leafy Greens, Fish & Chicken. Fatigue and low mood can be caused by many factors including anaemia or B12 deficiency. See a Doctor to find out the cause.
Comfort – Having a warm glass of milk, herbal teas (Chamomile/Tulsi), a bowl of soup and eating slowly. These are all comfort foods and not a treatment. Some people may prefer to use herbal products.
Drink – Water, Buttermilk, Coconut Water and Herbal Teas. Dehydration can increase feelings of tiredness.
Things to be aware of
Some people may struggle with the following during stressful times. These are not bad things to do.
Too much caffeine and energy drinks can increase feelings of anxiety and affect sleep.
Alcohol can affect sleep and mood.
Too much sugary snacks can give you an energy slump.
Heavy meals late at night can make it harder to relax.
It is completely normal to turn to comfort foods when going through difficult times. Enjoying your favourite foods is a way of coping. Don’t try to control stress with food rules. It usually increases pressure.
Other things to consider
Alongside foods, getting enough sleep, moving your body, time outside, breathing/relaxation techniques, connecting with others, setting boundaries, taking breaks and asking for help are all really important.
Try to keep it simple. Take a short walk after your meal, take a few deep breaths, have a catch up with a friend or say no to an additional commitment. Usually small changes work best.
Myths
Certain foods reduce cortisol – No foods have been shown to reduce cortisol on demand. There is limited research and results can vary.
Cortisol causes belly fat – This isn’t as straightforward. Many factors come into play including sleep, activity, genetic factors and much more. Results can vary.
Adaptogens and Supplements solve stress – There is limited evidence and will vary depending on the product and individual. Speak to a Doctor.
Skipping meals helps you cope with stress – Leaving long periods between meals can make many people feel more shaky and grumpy.
You need to do a cleanse to reset your cortisol – Your body will regulate your cortisol naturally. No need to do a cleanse.
When to ask for help
If you feel like you are constantly stressed, or it feels overwhelming, or you are feeling consistently low, anxious, panicky, struggling to sleep, changes in appetite, losing interest in things or struggling to cope then speak to a Doctor or qualified mental health professional. Asking for help is a sign of strength.
If you are experiencing symptoms such as unexplained weight loss/gain, fatigue, muscle weakness, easy bruising, irregular periods or high blood pressure then see a Doctor. There can be many medical reasons for these.
If you are feeling hopeless or having thoughts about harming yourself then please contact a Doctor, someone you trust, local emergency services or a crisis helpline.
If you have Diabetes, Thyroid issues, Anxiety/Depression, are pregnant, have a history of eating disorders or are on regular medication then speak to a Doctor or Registered Dietitian before making large changes to your diet.