5 Foods That Naturally Lower Cortisol and How the Vagus Nerve Plays a Role
- Joy Bartholomew
- Aug 20
- 4 min read
Cortisol, often called the “stress hormone,” is produced by the adrenal glands and helps regulate your body’s response to stress, metabolism, and immune function. While cortisol is essential for survival, chronically high levels—driven by prolonged stress—can lead to health issues like anxiety, weight gain, and a weakened immune system. The vagus nerve, a key component of the parasympathetic nervous system, plays a critical role in managing stress and cortisol levels by promoting relaxation and counterbalancing the body’s “fight or flight” response.
In this post, we’ll explore five foods that naturally help lower cortisol levels and explain how the vagus nerve is connected to this process. By incorporating these foods into your diet, you can support your body’s ability to manage stress and promote overall well-being.
How the Vagus Nerve and Cortisol Are Connected
The vagus nerve is the longest cranial nerve, running from your brainstem to your gut, heart, and other organs. It’s a key player in the parasympathetic nervous system, which helps your body rest, digest, and recover. When you’re stressed, the sympathetic nervous system triggers cortisol release to prepare you for action. The vagus nerve counteracts this by activating the “rest and digest” response, signaling the body to calm down and reduce cortisol production.
Stimulating the vagus nerve—through practices like deep breathing, meditation, or even eating certain foods—can enhance this relaxation response, helping to lower cortisol levels naturally. A healthy vagus nerve also supports gut health, which is closely tied to stress regulation, as the gut-brain axis communicates via the vagus nerve to influence mood and hormone balance.
Now, let’s dive into five foods that can help lower cortisol levels while supporting vagal tone and overall stress resilience.
5 Foods to Naturally Lower Cortisol
1. Fatty Fish (Rich in Omega-3s)Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which have anti-inflammatory properties and can reduce cortisol levels. Omega-3s help regulate the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for cortisol production. They also support vagus nerve function by reducing inflammation in the gut and promoting a healthy gut-brain connection.
How to Enjoy: Grill or bake salmon with a side of leafy greens for a stress-busting meal. Aim for 2–3 servings of fatty fish per week.
2. Dark Chocolate (70% Cocoa or Higher)Dark chocolate is rich in flavonoids, antioxidants that reduce cortisol by lowering oxidative stress and inflammation. It also boosts serotonin, a neurotransmitter that promotes relaxation and supports vagus nerve activity. The key is moderation and choosing high-quality, low-sugar varieties.
How to Enjoy: Savor a small square (1–2 ounces) of dark chocolate as a mindful treat after dinner to enhance relaxation.
3. Berries (Blueberries, Strawberries, Raspberries)Berries are loaded with vitamin C and antioxidants, which help combat the oxidative stress that elevates cortisol during chronic stress. Vitamin C also directly inhibits cortisol production. Additionally, berries support gut health by providing fiber and polyphenols, which feed beneficial gut bacteria that communicate with the vagus nerve to promote calm.
How to Enjoy: Add a handful of mixed berries to your morning yogurt or smoothie for a nutrient-packed start to the day.
4. Fermented Foods (Yogurt, Kefir, Sauerkraut)Fermented foods are rich in probiotics, which support a healthy gut microbiome. A balanced gut microbiome enhances vagus nerve signaling, improving the gut-brain axis and reducing stress-related cortisol spikes. Probiotics may also lower inflammation, further helping to regulate cortisol.
How to Enjoy: Include a serving of plain, unsweetened yogurt with live cultures or a spoonful of sauerkraut with your meals daily.
5. Leafy Greens (Spinach, Kale, Swiss Chard)Leafy greens are high in magnesium, a mineral that helps regulate cortisol levels and supports vagus nerve function. Magnesium deficiency is linked to heightened stress responses, so boosting your intake can promote relaxation. Greens also provide folate, which supports neurotransmitter production for better mood regulation.
How to Enjoy: Toss a handful of spinach into a smoothie or sauté kale with garlic and olive oil for a calming, nutrient-dense side dish.
Supporting Your Vagus Nerve for Stress Relief
In addition to eating these cortisol-lowering foods, you can further support your vagus nerve to enhance stress resilience. Practices like deep, slow breathing (diaphragmatic breathing), meditation, and gentle yoga stimulate vagal tone, amplifying the calming signals sent to your brain and reducing cortisol production. Cold exposure, like splashing your face with cold water, can also activate the vagus nerve and promote relaxation.
Final Thoughts
Chronic stress and elevated cortisol can take a toll on your physical and mental health, but incorporating nutrient-rich foods like fatty fish, dark chocolate, berries, fermented foods, and leafy greens can help bring cortisol levels back into balance. These foods not only directly lower cortisol but also support the vagus nerve, which plays a pivotal role in calming the body and mind. Pairing a healthy diet with vagus nerve-stimulating practices can create a powerful synergy for managing stress naturally.
Try adding these foods to your meals this week and notice how they make you feel. Your body—and your vagus nerve—will thank you!
Joy Bartholomew is the founder of Reinvent Retired Travel and Wellness. She is a travel advisor specializing in helping empty-nesters, retirees, and the "50+ travelers" find their perfect vacation, whether it's a new city, country, or continent. She enjoys helping couples, individuals and groups check off itineraries from their bucket-list, and enjoy all of the luxuries and comforts in midlife on a mid-level budget. As a yoga teacher, she works with the same 50+ travelers to improve their health and wellness so they can travel better for longer and enjoy all of life's blessings.
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