What Foods Raise Cortisol? Caffeine, Alcohol, Sugar and More

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Cortisol is often called the "stress hormone" (MedlinePlus), and lists of "foods that raise cortisol" are everywhere. Many of them mix solid research with guesses. Here is what human studies actually measured for coffee, alcohol, sugar, licorice, salt, dieting and protein, how big each effect was, and what to change if you want your cortisol to follow its normal daily rhythm. For supplements, see which supplements lower cortisol.

What you'll learn

• Which foods and drinks raised cortisol in human studies
• How caffeine affects cortisol, and why daily coffee drinkers respond less
• What alcohol, sugar, licorice and salt do to cortisol
• Why strict dieting can backfire
• Simple changes to try, and when to see a provider

Can food really raise your cortisol?

Yes, but most food effects are small and short. Cortisol helps your body respond to stress and control blood sugar and metabolism (MedlinePlus). It normally peaks in the morning and is much lower by around 4 p.m. (MedlinePlus), and stress and exercise can raise it too (MedlinePlus).

Eating itself causes a small rise: in one study, saliva cortisol went up after a protein-rich lunch but not after a low-protein lunch (Gibson et al., 1999). That is a normal response. What matters more is whether a food or habit keeps cortisol higher than usual day after day.

Which foods raise cortisol the most?

Caffeine, heavy drinking and real licorice have the strongest evidence. Here is how the research compares:

Does caffeine raise cortisol?

Yes, and it does so most in people who do not usually have it. In a trial of 48 men and 48 women, caffeine caused a strong rise in cortisol across the day after 5 days without caffeine (Lovallo et al., 2005). After 5 days of 300 or 600 mg a day, the morning dose no longer raised cortisol, but cortisol rose again in the afternoon after a second dose (Lovallo et al., 2005). The authors concluded that daily caffeine users respond less, but they still respond (Lovallo et al., 2005).

Caffeine also adds to other triggers. In a second trial, caffeine plus a mental stress task raised cortisol more than stress alone, and caffeine before exercise raised cortisol in both men and women (Lovallo et al., 2006). Cortisol fell back to normal levels in the evening (Lovallo et al., 2005).

To keep caffeine in check, stay within the 400 mg a day that is not generally linked to negative effects in most adults (FDA), and have it earlier in the day because caffeine can affect your sleep for up to 8 hours (NHLBI). Sleep matters for cortisol too: after a night of partial or total sleep loss, evening cortisol was 37% and 45% higher the next day (Leproult et al., 1997). See how much caffeine is too much and whether you should wait 90 minutes to drink coffee.

Does alcohol raise cortisol?

Regular heavier drinking is linked with higher cortisol. In a UK workplace study of 2,693 men and 977 women, men had 3% higher cortisol for each unit of alcohol they drank per week, and heavy drinkers had a flatter drop in cortisol through the day (Badrick et al., 2008). Women who drank heavily had a bigger cortisol rise after waking than moderate drinkers (Badrick et al., 2008).

The researchers found these differences were not caused by drinking on the day of testing, which points to longer-term changes (Badrick et al., 2008). It was an observational study, so it shows a link rather than proof. Alcohol use disorder is also one possible cause of high cortisol levels that come and go (MedlinePlus).

Alcohol also disrupts sleep in the second half of the night (Ebrahim et al., 2013), and poor sleep can raise cortisol the next evening (Leproult et al., 1997). For more, see whether alcohol is a stimulant or a depressant and why hangovers can cause anxiety.

Does sugar raise cortisol?

Not directly, according to the trials we found. In healthy young men who had fasted overnight, 100 grams of glucose did not change cortisol by itself (Kirschbaum et al., 1997). But the men who had glucose showed a large cortisol response to a stress test, while men who only drank water did not (Kirschbaum et al., 1997), so having fuel on board may let the normal stress response run fully.

Sugar may even dampen the stress response. In 19 women who drank sugar-sweetened drinks three times a day for 2 weeks, cortisol rose less during a stress task than in women drinking aspartame-sweetened drinks (Tryon et al., 2015). The researchers suggested this calming effect may help explain why some people reach for sugar when stressed (Tryon et al., 2015). For steadier choices, see what foods give you energy.

Does black licorice raise cortisol?

Real licorice can keep cortisol active longer. Glycyrrhetinic acid, which your body makes from a compound in licorice called glycyrrhizin, blocks an enzyme that normally turns cortisol into inactive cortisone (Krähenbühl et al., 1994). In healthy volunteers, larger doses lowered cortisone and raised the ratio of cortisol to cortisone (Krähenbühl et al., 1994).

This matters for safety, not just hormones. Glycyrrhizin can cause irregular heartbeat and cardiac arrest, especially in large amounts or over a long time, and even small amounts have been linked to severe effects in people who eat a lot of salt or have high blood pressure, heart or kidney conditions (NCCIH). Licorice can also interact with corticosteroid medicines, and large amounts are unsafe during pregnancy (NCCIH).

Check the label: many "licorice" products sold in the U.S. contain anise oil instead of real licorice (NCCIH).

Does salt raise cortisol?

A high-salt diet has been linked with more cortisol, but not proven to cause it. In 370 adults, those eating a lot of sodium had more cortisol in their urine, and urine sodium rose along with urine cortisol (Baudrand et al., 2014). Because the study looked at one point in time, it cannot show that salt caused the difference (Baudrand et al., 2014).

Most Americans already eat about 3,400 mg of sodium a day, well above the Daily Value of less than 2,300 mg (FDA). On a Nutrition Facts label, 20% of the Daily Value or more per serving is high (FDA). For when you do need more sodium, see whether electrolytes give you energy.

Can skipping meals or dieting raise cortisol?

Weeks of strict dieting can. In a 3-week trial of 121 women, eating 1,200 calories a day increased total cortisol output, and tracking calories increased how stressed the women felt (Tomiyama et al., 2010).

A single skipped meal is different. In the glucose study, men who had fasted overnight and drank only water did not show a cortisol rise to a stress test (Kirschbaum et al., 1997). The practical takeaway: regular meals are a safer bet than severe restriction if you are trying to keep stress in check.

Do eggs and other protein foods raise cortisol?

Protein-rich meals cause a small, normal rise, and we found no study showing eggs raise cortisol in a harmful way. In the meal study, saliva cortisol rose after a lunch that got roughly a third or more of its calories from protein, but not after a low-protein lunch (Gibson et al., 1999). That kind of rise is part of digesting a meal, not a reason to avoid protein. For more on eggs, see what trials show about eggs.

How can you eat to keep cortisol in its normal rhythm?

Start with the habits that have the clearest evidence:

• Keep caffeine moderate and early. Stay within 400 mg a day (FDA) and stop well before bed, since caffeine can affect sleep for up to 8 hours (NHLBI).
• Go easy on alcohol. Heavier weekly drinking was linked with higher cortisol (Badrick et al., 2008).
• Treat real licorice as an occasional treat. Large amounts carry real heart risks (NCCIH).
• Watch sodium. Use the %DV on labels, where 20% or more is high (FDA).
• Eat regular meals. Strict calorie cutting raised cortisol in a trial (Tomiyama et al., 2010).
• Protect your sleep. Sleep loss raised next-evening cortisol (Leproult et al., 1997). See how to fix your sleep schedule.

If you like a gentler caffeine drink, see why matcha feels different from coffee.

When should you see a provider about cortisol?

Talk to a provider if you notice signs of too much cortisol or if stress feels overwhelming. Signs that can point to too much cortisol include new fat around the base of your neck or between your shoulder blades, or wide purple streaks on your stomach, hips or under your arms (MedlinePlus). Only a blood, urine or saliva test can show your cortisol level (MedlinePlus), and changing your diet is not a substitute for that.

Contact your health care provider if you feel overwhelmed by stress or it is affecting your health (MedlinePlus). If you are thinking about suicide, call or text 988 (MedlinePlus).

Common myths (quick reality check)

• Myth: Sugar spikes cortisol. Reality: In trials, glucose did not raise cortisol by itself, and sugar-sweetened drinks were linked with a smaller cortisol response to stress (Kirschbaum et al., 1997) (Tryon et al., 2015).

• Myth: Daily coffee drinkers are immune to caffeine's effect on cortisol. Reality: Daily users responded less, but an afternoon dose still raised their cortisol (Lovallo et al., 2005).

• Myth: All black licorice candy has the same effect. Reality: Many U.S. "licorice" products use anise oil instead of real licorice (NCCIH).

Frequently asked questions (FAQ)

What foods raise cortisol levels the most?

Caffeine, heavy drinking and large amounts of real black licorice have the strongest evidence. A high-salt diet and strict calorie cutting have also been linked to more cortisol.

Does coffee raise cortisol in the morning?

In a trial, a morning dose of caffeine raised cortisol in people who had gone without caffeine for 5 days, but not in daily users. Their cortisol still rose after an afternoon dose.

Does caffeine raise cortisol in women and men?

Yes. Repeated caffeine doses raised cortisol across the day in both men and women. After a meal following exercise, women had a larger cortisol response, especially with caffeine.

What foods raise cortisol in men over 50?

The same ones as in younger adults. In a long-running UK workplace study of an aging group of adults, men had 3% higher cortisol for each weekly unit of alcohol.

Do eggs raise cortisol?

Not in a harmful way, as far as we found. Protein-rich meals cause a small, normal rise in cortisol after eating, which is part of digestion.

Does fruit sugar raise cortisol?

We did not find a study testing whole fruit. In trials, glucose and sugar-sweetened drinks did not raise cortisol by themselves.

Does matcha raise cortisol?

Matcha contains caffeine, which can raise cortisol, especially if you rarely have caffeine. Keep your total caffeine moderate and have it earlier in the day.

Related guides

• What supplements lower cortisol?
• Should you wait 90 minutes to drink coffee?
• How much caffeine is too much?
• L-theanine and caffeine
• Is alcohol a stimulant or a depressant?
• Hangover anxiety
• What foods give you energy?
• How to fix your sleep schedule

Disclaimer and when to seek help

This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. If you have high blood pressure, a heart or kidney condition, take corticosteroids or other prescription medicines, or are pregnant or breastfeeding, ask your provider about caffeine, alcohol, licorice and salt. If you think your cortisol may be too high or too low, ask your provider about testing.

References

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2. Lovallo WR, et al. "Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women." Pharmacology, Biochemistry and Behavior, 2006;83(3):441-447. PMC2249754
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5. Tryon MS, et al. "Excessive Sugar Consumption May Be a Difficult Habit to Break: A View From the Brain and Body." The Journal of Clinical Endocrinology & Metabolism, 2015;100(6):2239-2247. PMC4454811
6. Krähenbühl S, et al. "Kinetics and dynamics of orally administered 18 beta-glycyrrhetinic acid in humans." The Journal of Clinical Endocrinology & Metabolism, 1994;78(3):581-585. doi:10.1210/jcem.78.3.8126129
7. Baudrand R, et al. "High sodium intake is associated with increased glucocorticoid production, insulin resistance and metabolic syndrome." Clinical Endocrinology, 2014;80(5):677-684. doi:10.1111/cen.12225
8. Tomiyama AJ, et al. "Low calorie dieting increases cortisol." Psychosomatic Medicine, 2010;72(4):357-364. PMC2895000
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11. Ebrahim IO, et al. "Alcohol and sleep I: effects on normal sleep." Alcoholism: Clinical and Experimental Research, 2013;37(4):539-549. doi:10.1111/acer.12006
12. MedlinePlus. "Cortisol Test"
13. MedlinePlus. "Stress and your health"
14. National Center for Complementary and Integrative Health. "Licorice Root"
15. U.S. Food and Drug Administration. "Spilling the Beans: How Much Caffeine is Too Much?"
16. U.S. Food and Drug Administration. "Sodium in Your Diet"
17. National Heart, Lung, and Blood Institute. "Healthy Sleep Habits"