There’s no way around it: stress is a part of life. And while certain factors are out of your control, you may be surprised to learn that certain foods and beverages can affect your cortisol levels. Cortisol is a natural and essential hormone that’s involved in everything from managing blood sugar to supporting immune function. While it’s normal for cortisol to rise during stressful moments, over time, having consistently elevated levels can take a toll on your health.

Luckily, there are ways to help reduce cortisol levels. We spoke with registered dietitians to get the full scoop on the five foods that may impact your cortisol levels—and what to eat instead.

1. Caffeine

Your morning cup of coffee may give you the energy you need to start your day, but it could also temporarily increase your cortisol levels. “Caffeine is a natural stimulant that activates the central nervous system, prompting your adrenal glands to release more cortisol,” says Lorraine Kearney, RDN

Research suggests that caffeine can cause short-term spikes in cortisol, especially when consumed in large amounts or during stressful situations. If you’re already feeling on edge, that extra latte might amplify your stress response more than you’d like. Interestingly, people who regularly drink caffeine tend to build up a tolerance, which may blunt this cortisol-raising effect over time.

If you’re in a particularly stressful season of life or noticing signs of overwhelm, dialing back on caffeine-containing beverages like coffee, energy drinks and black teas may help support a calmer, more balanced mood.

2. Fried Foods

Fried foods, like French fries, fried chicken and onion rings, are high in saturated and trans fats, which can stress the body in multiple ways when eaten regularly. Consuming a diet high in these ultra-processed, high-fat foods has been linked to increased inflammation and oxidative stress, both of which can stimulate the body’s stress response and trigger the release of cortisol. Additionally, because these foods are often high in refined carbohydrates, they can cause rapid blood sugar spikes and crashes. The body perceives this rollercoaster-like effect as a stressor, prompting increased cortisol production to help bring your blood sugar levels back to equilibrium.

While more research is needed, studies suggest that regularly eating fried and heavily processed foods may contribute to higher baseline cortisol levels and interfere with the body’s ability to regulate stress effectively. Instead, focus on eating fried foods less often and opting for baked, roasted or air-fried alternatives.

3. Alcohol

While some folks reach for a glass of wine to unwind, alcohol can actually trigger your body’s stress response. “Alcohol can alter blood sugar levels, leading to excess cortisol production,” says Kearney. Research indicates that both acute and chronic alcohol consumption can elevate cortisol levels., That said, chronic drinking poses a greater risk, as it’s linked to sustained high cortisol levels, which can contribute to health issues like high blood pressure, weight gain and disrupted sleep patterns.

The timing of alcohol consumption can also affect cortisol levels. For example, drinking in the evening, when cortisol levels naturally decline to prepare the body for rest, can interfere with this process, potentially leading to sleep disturbances and increased stress. To help keep cortisol levels on the lower end, limit alcohol consumption or opt for fun mocktails instead.

4. Ultra-Processed Foods

Ultra-processed foods—like packaged snacks, sugary cereals and fast food items—are often high in added sugars, saturated fats and refined carbohydrates. “Regular consumption of these foods can cause inflammation, activating the immune response and excess cortisol production,” explains Kearney.

In addition to many of the same drawbacks as fried foods, diets high in ultra-processed foods may negatively affect gut health. Research suggests that a healthy and diverse microbiome plays a key role in regulating the body’s stress response, and that dysbiosis (an imbalance of beneficial gut bacteria) may negatively affect cortisol production.,

5. Added Sugar

While sweet treats can be comforting in the moment, regularly consuming foods high in added sugar may affect cortisol levels and your body’s stress response. After consuming added sugar, your cortisol levels may in fact, decrease, which may explain why you feel better after eating a sweet treat. This is likely due to sugar activating the brain’s reward pathways.

However, because they’re quickly digested, these simple carbohydrates can cause your blood sugar levels to spike and then plummet, signaling your body to pump out more cortisol. “To bring blood sugar back up to a safe level, your system may release cortisol and other hormones like glucagon and adrenaline to stimulate the liver to produce and release more glucose,” Kearney explains.

To reap the comforting benefits of your favorite sweet treat without taking your blood sugar for a ride, pair sugary foods with ones containing fiber, healthy fats or protein.

The Bottom Line

Stress is an unavoidable part of life, and while cortisol plays an important role in helping your body handle stressful moments, consistently high levels can take a toll on your health. Alongside quality sleep, regular physical activity and mindfulness practices, your diet may influence how your body manages stress.

Certain foods and beverages—including caffeine, alcohol, added sugar and fried and ultra-processed foods—may increase cortisol levels, especially when consumed in excess. While you don’t need to cut these foods out of your diet completely, being mindful of your intake and focusing on whole, nutrient-rich foods more often can go a long way in keeping your body’s cortisol production from working overtime.