What we eat can greatly improve our stress response so we can feel more grounded.

Certain key nutrients, like the following, can help counter the effects of cortisol.

Both probiotics andprebiotic-rich foods have been shown to help reduce cortisol levels2.

Jessica Cording, M.S., R.D., CDN

Complex carbohydrates

All carbs prompt our brain to make more serotonin, but choose wisely.

Vitamin C

Vitamin C helps support immune system function while also helping fight stress-related cell damage.

Citrus and berries are two especially potent sources.

Here are some recipes to help you reap the benefits of these stress-fighting foods in a delicious way.

General best practices for eating for cortisol balance.

If numbers are helpful, aiming to eat something about every four hours is a good ballpark.

A sample recipe plan for lowering cortisol levels quickly.

It uses olive oil as the main source of fat.

The onion and garlic in the greens provide some prebiotic fiber.

Serves 2

Ingredients

Method

Notes: The sweet potato and greens can easily be made ahead of time.

The healthy fat and plant protein will stabilize your blood sugar and give you energy for your morning.

Sauerkraut makes a delicious garnish that provides some plant-based probiotic bacteria.

While pesto is often made with pine nuts, swapping in walnuts amps up the plant-based omega-3s.

Plus, it can make it much easier to find berries in your price point in the off-season.

The garnish of cacao nibs on this is optional but delicious.

The bottom line?