Yes—stimulants, refined carbs, alcohol, licorice products, and late heavy meals can nudge cortisol upward in everyday life.
Cortisol is your built-in “get stuff done” hormone. It rises with stress, dips when you relax, and follows a daily rhythm. Food and drink can sway that rhythm—sometimes a little, sometimes a lot. Below you’ll find a clear list of dietary culprits, the science behind them, and easy swaps so you can steady energy, mood, and sleep without ditching enjoyment.
Quick Table: What Common Foods And Drinks Can Push Cortisol Up?
| Food Or Habit | Why It Can Lift Cortisol | Practical Tip |
|---|---|---|
| Coffee, strong tea, caffeine shots | Caffeine triggers a stress-hormone bump, especially around workouts or tense moments. | Cap intake and time it away from peak stress; try half-caf or smaller pours. |
| Energy drinks | High caffeine plus additives can rev the sympathetic system; some studies note hormone and heart responses. | Swap for cold-brew diluted with milk or a citrus seltzer when you want fizz. |
| Refined carbs and sweets | High-GI/GL meals can raise post-meal cortisol in trials. | Pair carbs with protein and fiber; pick slower carbs at most meals. |
| Alcohol (especially binges or late-night drinks) | Activates the HPA stress axis; acute drinking raises cortisol in many settings. | Keep portions modest and earlier in the evening; build in alcohol-free days. |
| Licorice candies, licorice teas, supplements | Natural glycyrrhizin inhibits an enzyme that normally inactivates cortisol, leaving more active hormone. | Limit real licorice; read labels—many “black licorice” sweets are flavored without the root. |
| Heavy late meals | Night eating can boost overall cortisol output and shift your daily pattern. | Front-load calories earlier; keep late dinners lighter. |
How Food Affects Cortisol In Plain Language
Cortisol isn’t a villain. You need it for blood-sugar control, immune balance, and stable energy. The goal isn’t zero; it’s a steady curve across the day. The items above can bend that curve upward at the wrong times—like right before bed or during an already stressful block of work—so you feel wired, then flat. Small tweaks to timing, portion, and pairing go a long way.
Which Foods May Increase Cortisol Levels Naturally — Evidence Snapshot
Caffeinated Drinks
Research shows caffeine can nudge cortisol higher, especially when paired with mental or physical stress. A classic physiology paper tracked this across the day, and later work echoes the pattern. Safe daily limits still apply—EFSA’s caffeine opinion sets a general upper bound for most adults—but “safe” doesn’t mean “neutral” for cortisol when the dose or timing clashes with your stress load.
Make it gentler: pour smaller cups, choose mid-morning instead of right after waking, and try half-caf for afternoon meetings. If tea suits you, many people find a steadier feel with it compared to a double espresso.
Energy Drinks
Energy drinks bundle caffeine with other compounds. Human studies link them to spikes in sympathetic activity and hormone shifts tied to “fight-or-flight.” If you already rely on them during pressure, the cortisol bump can feel bigger.
Make it gentler: if bubbles are the draw, try seltzer with citrus. For alertness, a small coffee plus a protein-rich snack is usually smoother than a tall can.
Refined Carbohydrates And High-GI Meals
Several trials report that high glycemic meals can raise post-meal cortisol compared with slower-digesting options. That doesn’t mean sugar is “bad”; it means pace and pairing matter. A pastry on an empty stomach hits harder than toast with eggs and berries.
Make it gentler: add protein, fiber, and fat to slow digestion. Oats with nuts and yogurt will treat you better than plain toast and jam when you’ve got a busy morning.
Alcohol
Alcohol taps the same stress axis that drives a cortisol rise. In lab and clinical settings, acute drinking increases cortisol in many people; heavy patterns can scramble the system further. For day-to-day life, timing and volume are the big levers. An 11 p.m. nightcap hits sleep and next-day rhythm harder than a 6 p.m. glass with dinner. See the National Institute on Alcohol Abuse and Alcoholism’s overview of stress biology and alcohol for context: Alcohol and the HPA axis.
Make it gentler: keep servings modest, drink with food, and leave a few hours before bed. Build alcohol-free nights into your week.
Licorice Root In Food And Supplements
The real root (and extracts with glycyrrhizin) blocks an enzyme—11β-HSD2—that usually converts cortisol to its inactive form. With that brake off, cortisol hangs around longer. This shows up in case reports and controlled studies and explains why heavy licorice use can raise blood pressure in some people.
Make it gentler: most “black licorice” candies in supermarkets use anise flavor, but not all; check labels if you snack often or drink licorice tea. If you take herbal blends, scan for “glycyrrhizin” or “Glycyrrhiza glabra.”
Timing And Context: When The Same Food Hits Harder
Two people can drink the same latte and feel totally different. Context matters:
- Stress stack: caffeine plus a tense meeting or a PR-level workout amplifies the hormonal bump.
- Circadian curve: night-time eating can push total daily cortisol higher and shift the pattern later into the evening.
- Fasted state: sweets on an empty stomach produce a sharper swing than the same calories with protein and fiber.
The practical read: match stimulating foods to calmer windows, and anchor carbs to protein and fiber when your day runs hot.
How Much Is “Too Much” Caffeine For Cortisol Goals?
General safety guidance exists, but your cortisol goals might ask for a lower ceiling. As a policy benchmark, EFSA’s intake summary places daily caffeine up to ~400 mg for most non-pregnant adults. If your sleep runs light, anxiety flares, or you work late, nudging below that level and avoiding late-day cups tends to smooth the curve. Many people feel better keeping their last caffeinated drink before early afternoon.
Do You Need To Cut These Foods Completely?
No. The aim is not perfection; it’s pattern. Small, durable changes beat hard rules. Start with the two levers that fit your life—often that’s caffeine timing and carb pairing—and reassess after a week or two.
Smart Swaps That Keep Cortisol Steady
| If You Usually | Try This Instead | Why It Helps |
|---|---|---|
| Grab an energy drink mid-afternoon | Iced coffee split 50/50 with milk, plus nuts | Lower caffeine per sip and protein/fat buffer the stress response. |
| Eat pastries alone for breakfast | Greek yogurt with fruit and oats | Protein and fiber slow the glucose rise and temper cortisol. |
| Have a late nightcap | Herbal tea or a small seltzer with lime | Removes the alcohol-related cortisol bump close to bedtime. |
| Snack on real licorice regularly | Cinnamon tea or anise-flavored treats | Similar flavor vibe without glycyrrhizin. |
| Eat the biggest meal at 10 p.m. | Shift more calories to lunch; keep dinner lighter | Aligns intake with your natural daily cortisol pattern. |
Simple One-Week Reset Plan
Day 1–2: Find Your Triggers
Track three things: caffeine timing, biggest carb hits, and late meals. Note sleep quality and afternoon energy. No judgment—just data.
Day 3–4: Make Two Changes
- Move the last caffeinated drink to before 2 p.m.
- Pair every refined carb with protein and fiber (fruit + nuts, toast + eggs, rice + beans).
Day 5–7: Layer One More
- Keep dinner earlier or lighter.
- Trade any licorice tea or candies for non-glycyrrhizin options.
- Plan one alcohol-free evening if you usually drink most nights.
By the weekend, most people notice steadier afternoons, easier wind-down at night, and fewer “wired then tired” dips.
What About “Stress-Lowering” Foods?
No single snack flips a switch, but certain patterns support a calmer axis over time:
- Regular meals: steady protein and fiber keep blood sugar from swinging.
- Color on the plate: produce delivers micronutrients that participate in hormone and nervous-system pathways.
- Omega-3 sources: fish, chia, or walnuts a few times a week can help with stress reactivity in some studies.
If supplements are on your radar, scan labels for licorice extracts and be cautious with “adrenal” blends that hide stimulants.
Safety Notes
- Pregnancy and caffeine: lower limits apply—medical groups point to tighter caps than general adults.
- Blood pressure concerns: real licorice can raise it; skip the root if you’re sensitive or on related meds.
- Sleep issues: keep stimulants earlier in the day and limit alcohol near bedtime.
Takeaway You Can Use Today
Keep the foods you enjoy and adjust the pattern: bring caffeine earlier, tame fast carbs with protein and fiber, move big meals earlier, and treat real licorice as an occasional flavor, not a daily habit. Those small shifts steady cortisol for better energy, mood, and sleep.