15 July 2022

Cortisol and diet: which foods to prioritize when you are celiac?

Why reduce cortisol levels?

Stress is indeed a natural response of the body, but when it becomes chronic, it can lead to high levels of cortisol, the stress hormone.

High cortisol levels can have many negative effects on health, including weight gain, sleep disturbances, and a decrease in immune function. Fortunately, and this is good news, certain foods can help reduce cortisol! and thereby mitigate the effects of stress!

Foods to prioritize to lower cortisol levels

1.Citrus fruits

Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C. This vitamin is known to reduce cortisol levels and strengthen the immune system. Regular consumption of citrus fruits can help moderate your body's stress response.

2.Dark chocolate

Dark chocolate, especially that which contains at least 70% cocoa, is rich in antioxidants and magnesium. These nutrients help reduce cortisol levels and improve mood. However, it is important to consume it in moderation to avoid excess sugar and calories.

3.Fatty fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These fatty acids have anti-inflammatory properties that can help reduce cortisol levels and improve mental health.

4.Nuts and seeds

Nuts, almonds, and seeds like flaxseeds and chia seeds are excellent sources of magnesium, a mineral that helps regulate cortisol. Additionally, they contain healthy fats and fiber that can stabilize blood sugar, another stress factor.

5.Green tea

Green tea contains an amino acid called L-theanine, which promotes relaxation and reduces stress. Studies have shown that L-theanine can help lower cortisol levels, making it an ideal drink for relaxation.

6.Green vegetables

Leafy green vegetables like spinach and kale are rich in magnesium and vitamin C. These nutrients help reduce cortisol levels and improve overall health. Including a serving of greens in every meal can make a big difference.

7.Avocados

Avocados are a rich source of monounsaturated fatty acids, which help reduce inflammation and stabilize cortisol levels. They also contain potassium, a mineral that can help regulate blood pressure.

8.Fermented foods

Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics. Probiotics are known to improve gut health, which is closely linked to lowering cortisol levels and enhancing the stress response.

9.Berries

Berries like strawberries, raspberries, and blueberries are rich in antioxidants and vitamin C. These nutrients help neutralize free radicals and reduce cortisol levels. They are also delicious and can be easily added to various dishes.

10.Gluten-free whole grains

Whole grains like oats (certified gluten-free), quinoa, and brown rice are rich in fiber and B vitamins. Fiber helps stabilize blood sugar, while B vitamins play a crucial role in stress management. Incorporating whole grains into your diet can help reduce cortisol levels.

In summary

As you can see, adopting a diet rich in specific nutrients can help lower cortisol levels and better manage stress.

By prioritizing foods like citrus fruits, dark chocolate, fatty fish, nuts, green tea, green vegetables, avocados, fermented foods, berries, and whole grains (this list is not exhaustive!), you can significantly improve your mental and physical health.

Remember that stress management also involves a balanced lifestyle, including regular physical activity and relaxation techniques.

By incorporating these foods into your daily diet, you can better control your stress response and improve your overall well-being.

Support, advice, and recipes for a healthy and fulfilling gluten-free diet.