The Cortisol Detox: Foods & Diet Plan To Lower Cortisol

Ready to reclaim your calm? We’ve written a full guide to lowering cortisol naturally and now we’re going to share the foods that lower cortisol levels and a 3 day cortisol detox plan you can follow to get you started.

What is cortisol and its impact on health

Cortisol – the stress hormone released by the adrenal glands – is essential but can cause a lot of issues.

While cortisol is crucial for regulating the body's metabolism, ensuring we're alert when danger looms, and managing our wake-sleep cycle, an excess create health risks.

Too much cortisol circling in our bloodstream, often the fallout of chronic stress, can lead to health conditions: heart disease, osteoporosis, and high blood pressure, to highlight a few.

These elevated cortisol levels can turn our restorative sleep into a restless dream, undermining our concentration and energy levels.

Recent research indicates that a healthy gut can be a game-changer in keeping cortisol in check, suggesting that gut health could be central in maintaining our mental well-being and lowering the risks associated with cortisol imbalance.

So addressing your nutrition is a great place to start!

Lower cortisol levels with food: a comprehensive guide

Indulge in whole grains, fruits, vibrant vegetables, and power-packed legumes. Staying clear from a diet of high in added sugar and saturated fats to keep blood pressure regulated.

Read our full guide to lowering cortisol levels naturally

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Here are the main food categories you want to hit:

1. High-quality carbohydrates. Choose unrefined carbs and increase the amount in every meal as much as possible to reduce cortisol.
2. Choose low-fat dairy or plant alternatives to reduce the saturated fats in your diet.
3. Gut-healthy foods high in prebiotics and probiotics like fermented foods, yogurts, tempeh.
4. Increase your fibre slowly to keep the gut biome happy and feed this new good bacteria!
5. Omega 3 fatty acid foods like chia seeds do wonders for cortisol levels and are easy to incorporate into any meal.
6. Staying well-hydrated can be a simple but powerful tool. Sipping on water throughout the day doesn't just quench thirst – it keeps cortisol from panic mode.

The Top Foods That Lower Cortisol

Now we have the categories, here's a list of foods that can help lower cortisol levels to give you an example:

• Omega 3: Chia seeds, flax seeds, algae. These fatty acids have been shown to reduce cortisol levels and have anti-inflammatory properties
• Whole grains: Oats, quinoa, brown rice
• Leafy Greens: Spinach and kale are packed with nutrients and serve as a great source of fiber, contributing to cortisol balance.
• Avocados: They contain healthy fats that can promote heart health and help maintain normal cortisol levels.
• Citrus Fruits: These fruits are high in vitamin C, which can positively affect your levels of cortisol.
• Berries: High in antioxidants like blueberries & strawberries
• Green & cruciferous vegetables like broccoli and cauliflower.
• Legumes including lentils and chickpeas
• Nuts and seeds such as almonds and sunflower seeds
• Magnesium-rich foods like avocados and spinach
• Lean protein-rich foods like tofu and tempeh (great for the gut too)
• Pre & probiotic foods: Foods that are rich in probiotics include yogurt, kefir, kimchi, and kombucha, while prebiotic foods encompass bananas, onions, garlic, and whole grains
• Dark Chocolate: High in flavonoids, it can reduce stress hormone levels and is linked to improved brain health.
• Herbal Teas: Drinks like green tea contain theanine that can reduce elevated cortisol levels.

We've created 7 cortisol cocktail recipes to help lower your cortisol levels

These are a great non-alcoholic treat for the end of a stressful day!

Check them out

It's always best to get your nutrients from real whole foods but you can consider supplementing initially to get your levels up. A good quality omega 3 supplement and magnesium supplement are a great place to start.

Incorporating these foods into a balanced diet, alongside adequate sleep, regular exercise, and stress management practices, can contribute to healthy cortisol levels and overall physical and mental health.

Your 3 Day Cortisol Detox Diet

Embarking on a 3-Day Cortisol Detox Diet can give your adrenal health a reboot and have you feeling more like you again. So if you were wondering how to incorporate these cortisol foods into your diet, your cortisol-balancing food and wholesome meals...

Day 1

Breakfast

Green Smoothie:

• 1 cup spinach
• 1 banana
• 1/2 avocado
• 1 cup almond milk
• 1 tablespoon chia seeds
• 1 teaspoon spirulina

Recipe: Blend all ingredients until smooth.

Mid-Morning Snack

• 1 apple
• A handful of almonds

Lunch

Quinoa Salad:

• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 cup red onion, diced
• 1/4 cup chickpeas
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Recipe: Mix all ingredients together in a bowl.

Afternoon Snack

• Carrot sticks with hummus

Dinner

Lentil Soup:

• 1 cup lentils
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 4 cups vegetable broth
• Salt and pepper to taste

Recipe: Sauté onion, carrots, and celery in a pot until soft. Add garlic and cumin, and cook for 1 minute. Add lentils and broth, bring to a boil, then simmer until lentils are tender. Season with salt and pepper.

Evening Drink

Chamomile Tea:

• 1 chamomile tea bag
• 1 cup hot water

Check out our healthy coffee alternatives for more cortisol reducing drink options!

Day 2

Breakfast

Berry Oatmeal:

• 1/2 cup rolled oats
• 1 cup almond milk
• 1/2 cup mixed berries
• 1 tablespoon flaxseeds
• 1 tablespoon maple syrup

Recipe: Cook oats in almond milk. Top with berries, flaxseeds, and maple syrup.

Mid-Morning Snack

• A handful of walnuts

Lunch

Chickpea Wrap:

• 1 whole grain wrap
• 1/2 cup chickpeas, mashed
• 1/4 avocado, sliced
• 1/2 cup mixed greens
• 1 tablespoon tahini
• 1 teaspoon lemon juice

Recipe: Spread mashed chickpeas on the wrap, add avocado and greens, drizzle with tahini and lemon juice, then roll up.

Afternoon Snack

• Sliced bell peppers with guacamole

Dinner

Tofu Stir-Fry:

• 1 cup tofu, cubed
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, grated

Recipe: Sauté tofu in sesame oil until golden. Add vegetables and cook until tender. Stir in soy sauce and ginger.

Evening Drink

Turmeric Golden Milk:

• 1 cup almond milk
• 1 teaspoon turmeric
• 1/2 teaspoon cinnamon
• 1 tablespoon maple syrup

Day 3

Breakfast

Acai Bowl:

• 1 packet frozen acai
• 1 banana
• 1/2 cup blueberries
• 1/2 cup almond milk
• 1 tablespoon almond butter

Recipe: Blend acai, banana, blueberries, and almond milk until smooth. Top with almond butter, granola, and more berries.

Mid-Morning Snack

• A handful of pumpkin seeds

Lunch

Black Bean Salad:

• 1 cup black beans
• 1/2 cup corn
• 1/2 red bell pepper, diced
• 1/4 cup red onion, diced
• 1 tablespoon olive oil
• Juice of 1 lime
• Salt and pepper to taste

Recipe: Mix all ingredients together in a bowl.

Afternoon Snack

• Celery sticks with almond butter

Dinner

Vegetable Curry:

• 1 cup chickpeas
• 1 cup cauliflower florets
• 1 zucchini, diced
• 1 can coconut milk
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• Salt and pepper to taste

Recipe: Sauté vegetables in a pot until tender. Add chickpeas, coconut milk, curry powder, and turmeric. Simmer for 15 minutes. Season with salt and pepper.

Evening Drink

Peppermint Tea:

• 1 peppermint tea bag
• 1 cup hot water

All Days (effective strategies to prevent an increase in cortisol levels):

• Integrate regular exercise, adequate sleep (focus on sleep quality with good sleep hygiene practices and a consistent sleep schedule), and stress management practices to support the detox effect. During this period avoid intense exercise but focus on movement and moderate heart rate increase.
• If you're still struggling to sleep, try our viral adrenal mocktail recipes to help get a more restful night of sleep.
• Drink plenty of water and adopt stress response techniques like deep breathing to complement your diet for full-circle cortisol balance and overall physical and brain health.
• Consider mindfulness practice activities like yoga and meditation to manage stress levels as they rise. They're also great to generally lead a healthier lifestyle.

This is the viral 'sleepy girl mocktail' recipe that helps you get the deepest sleep!

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Remember: This plan is designed to improve adrenal health, combat chronic stress and help deter chronic diseases, including heart disease.

Maintaining this support for healthy cortisol levels beyond just three days can foster sustained well-being and control over stress hormone spikes. It'll also help to reduce your day to day cortisol response to stop it building up.

Please consult with your physician for any diet and health changes.

Frequently asked questions about cortisol reduction

What role does magnesium play in lowering cortisol levels?

As a natural relaxant, magnesium has a calming effect on your nervous system, which is crucial because an agitated nervous system can lead to, you guessed it, an uptick in cortisol.

Unlock the relaxing powers of magnesium

The surprising benefits of magnesium oil and how you can use it at home!

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What is a cortisol detox diet and how does it work?

The cortisol detox diet might sound like a fad, but it's rooted in a simple philosophy: make dietary choices that help lower cortisol levels and alleviate stress.

This involves meals that are full of wholesome foods and healthy fats.

By focusing on a nutritional mix that regulates blood sugar levels, bolsters energy levels, and supports comprehensive health, the cortisol detox diet aims to reset your body's stress management system.

Regular exercise, adequate sleep, and stress coping mechanisms like mindfulness are often incorporated to amplify the effects.

Think of this diet as a spring cleaning for your inner workings, sweeping away the excess and restoring a balanced, happy home for your hormones.

By adhering to this philosophy, the cortisol detox diet supports your journey towards healthy cortisol levels. This form of dietary mindfulness is a step towards not only managing cortisol but cultivating an overall lifestyle that embraces stress reduction and wellness.