The cortisol detox diet is an eating plan designed to reduce stress and lower cortisol levels. It emphasizes whole, nutrient-dense foods while limiting ultra-processed foods, caffeine, and added sugar. Many people try a cortisol detox diet to lose weight, increase energy, and improve sleep quality.
Cortisol is a hormone produced by your adrenal glands in response to stress. It has many functions in the body, including regulating metabolism, immune function, and inflammation.
It’s normal for cortisol levels to rise temporarily in response to stressful situations. However, chronically high levels can negatively affect your health, contributing to:
- Weight gain, especially in the face and midsection
- Sleep problems
- Excessive facial hair growth in women
- High blood pressure
- Weakened immune system
The goal of the cortisol detox diet is to lower cortisol and reduce its impact on your body by supporting healthy adrenal gland function. It’s intended to be combined with other lifestyle habits, such as exercise, sleep hygiene, and stress management.
Evidence supporting the benefits of the cortisol detox diet is limited, but there are a few reasons why it may be effective.
Guidelines of the Diet
There are no official guidelines for the cortisol detox diet. However, most variations follow similar principles to other well-balanced diets. On the diet, you’ll eat more whole foods to increase your intake of nutrients that may help lower cortisol levels. These nutrients include:
- Omega-3 fatty acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids have been linked to lower stress levels and reduced inflammation.
- Magnesium: Present in legumes, nuts, seeds, and whole grains, magnesium has been linked to lower cortisol levels.
- B vitamins: Found in whole grains, eggs, lean meat, and legumes, B vitamins can support adrenal health and reduce the impact of stress on your body.
- Antioxidants: Found in colorful fruits and vegetables, such as spinach, peppers, and berries, antioxidants may help reduce cortisol levels by counteracting cell-damaging free radicals.
- Probiotics: Early research suggests probiotics may help balance cortisol levels. Fermented foods like yogurt and kimchi are good sources of probiotics.
Foods high in added sugar, salt, and highly processed ingredients are avoided, as they can contribute to elevated cortisol levels.
The diet also encourages eating meals at regular times to maintain steady blood sugar levels, drinking plenty of water, and practicing relaxation techniques.
Supplements such as ashwagandha, magnesium, or fish oil may be recommended, but they should only be used under the guidance of a healthcare provider.
The cortisol detox includes whole, unprocessed foods. Meals should include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Some foods to include are:
- High-quality protein: Chicken, turkey, eggs, salmon, shrimp, cod, tofu, beans, lentils, dairy (in moderation)
- Whole grains: Quinoa, brown rice, steel-cut oats, whole-grain bread, and pasta
- Eggs: Whole eggs and egg whites
- Fruits: Berries, apples, oranges, bananas, kiwi, avocado
- Vegetables: Leafy greens, broccoli, carrots, bell peppers, sweet potatoes, zucchini
- Healthy fats: Olive oil, avocado, nuts, seeds, fatty fish like salmon
- Probiotic-rich foods: Yogurt, kefir, kimchi, kombucha, sauerkraut, and miso
Stay hydrated by drinking plenty of water. Dehydration has been associated with higher cortisol levels.
Food restrictions may vary slightly depending on which variation of the cortisol detox diet you are following. Typically, you’ll need to avoid or limit the following foods, as they may raise cortisol levels:
- Saturated fats
- High amounts of added sugars and refined carbs
- Ultra-processed foods like processed meat, chips, and sugary snacks
- Red meat
- Alcohol
- Fried foods
- Caffeine
Your meals and snacks will depend on which variation of the diet you’re following, but a typical day of eating may look like:
- Breakfast: Scrambled eggs with spinach and avocado on whole grain toast, plus a handful of berries
- Lunch: Leafy green salad with grilled salmon, cherry tomatoes, cucumbers, and quinoa, topped with olive oil and vinegar for dressing
- Snack: A handful of almonds and an apple
- Dinner: Baked chicken breast with roasted sweet potatoes and steamed broccoli
Research on the cortisol detox diet is limited. In general, combining whole foods with health-protective lifestyle habits may offer several benefits:
- Weight loss: The diet encourages a balance of fresh fruits and vegetables, healthy fats, complex carbohydrates, and lean proteins, which can support weight management.
- Could lower cortisol levels: A 2018 study found that teenagers who ate a Mediterranean diet had lower cortisol levels than those who ate a typical Western diet. Like the cortisol detox diet, the Mediterranean diet emphasizes whole, plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds, and olive oil. It also includes fish, seafood, poultry, and dairy in moderation.
- May reduce inflammation: The cortisol detox diet emphasizes healthy fats, such as olive oil, fatty fish, nuts, and avocado, to help lower inflammation. It avoids fried and processed foods, which can increase inflammation.
- Increase energy levels: Eating regular, balanced meals throughout the day can help maintain your energy levels.
- Regulate blood sugar: Meals containing protein, carbs, and healthy fats can help reduce blood sugar spikes after eating.
The cortisol detox diet promotes whole, nutrient-rich foods that are safe and healthy for most people. However, some versions cut out whole food groups, like gluten, which may not be necessary or easy to stick to.
Cutting out too many foods can increase the risk of nutrient deficiencies if the diet is not carefully planned. Overly restrictive versions of the diet may feel hard to maintain over time. It’s always a good idea to talk to a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have existing health conditions.
Drawbacks
Changing your diet all at once can feel overwhelming. Another drawback is cost. Whole foods can sometimes be more expensive than processed or packaged options, which may make the diet harder to maintain for some people. Try to gradually incorporate more whole foods and give yourself time to adjust.
There’s no official definition of a cortisol detox diet. But it’s usually similar to other balanced eating plans, like the Mediterranean diet, that focus on whole, unprocessed foods. The diet is intended to be combined with lifestyle modifications to help lower cortisol levels and improve issues like sleep problems, low energy, and weight gain.
Some versions of the diet cut out entire food groups, which isn’t always necessary and can be hard to maintain. It’s a good idea to talk to a doctor or dietitian before starting to make sure it’s right for you.
