When we think about stress, we usually think about our schedule… I know I (Jen) do.
- Our responsibilities.
- Emotional pressure.
- The pace of life.
And then I try to figure out what I can cancel or do without or delegate to slow down and calm my stress. But while those things absolutely matter, they’re not the whole picture.
Because our bodies experiences stress in more ways than that. Every single day, our body is taking in signals — from our environment, our habits… and our food.
And those signals are constantly answering one question:
Am I safe – or do I need to stay alert?
Food can either support a sense of stability and safety or quietly add to your body’s stress load. And sometimes, it’s the foods we don’t question — the ones we use every day — that have the biggest impact. Let’s take a look at a few of the foods raising your cortisol.
1. Store-Bought Condiments
Things like:
- mayonnaise
- salad dressings
- sauces
They seem small. Almost insignificant. But most store-bought versions are made with:
- soybean oil
- canola oil
- preservatives
- additives
And because they’re used so consistently, they become a daily input — not an occasional one.
These highly processed seed oils are more prone to oxidation and can contribute to low-grade inflammation in the body. And inflammation, even at a subtle level, is something our bodies interpret as stress.
A better approach:
Start by swapping just one of these.
Something as simple as replacing your mayonnaise with a homemade version made from avocado oil can reduce one of the most consistent inflammatory inputs in your diet.
2. Flavored Coffee & Energy Drinks
While I don’t drink coffee, I know this is a common morning habit for many people and what we often don’t realize is that it sets the tone for the whole day and is considered a food raising your cortisol.
Whether it’s coffee or energy drinks, many women (and men) start their day with caffeine — often on an empty stomach. I know my husband feels like he can’t get through his morning workout without some caffeine from an energy drink. He doesn’t drink the whole thing, only a few gulps. But every morning and on an empty stomach – he’s starting to see some cortisol issues.
Here’s what’s happening behind the scenes:
- Caffeine naturally stimulates cortisol
- On an empty stomach, it hits even harder
- Add sweeteners, flavors, or artificial ingredients… and the stress response increases
This can lead to:
- blood sugar spikes → followed by crashes
- feeling jittery, then exhausted
- that “tired but wired” feeling later in the day
- insulin resistance (which is what my husband found)
Our bodies aren’t doing anything wrong. They’re responding exactly as they’re designed to.
It’s being asked to be alert… before it’s been nourished.
A better approach:
- Eat something first (even something small and balanced)
- Pair caffeine with protein + fat
- Choose simpler, cleaner versions when possible
3. “Healthy” Packaged Snacks
This one surprises a lot of women when we’re talking about foods raising your cortisol.
If you’re like me, you’re trying to make better choices at the store and so you’re choosing:
- organic
- gluten-free
- “natural”
And still not feeling quite right.
That’s because many packaged snacks — even the “better” ones — still contain:
- seed oils
- stabilizers
- processed ingredients
These foods often lack the balance your body needs to feel stable. Instead of supporting blood sugar, they can create subtle swings — which your body experiences as stress.
Again, not dramatic. But enough to keep your system slightly on edge.
A better approach:
Focus on simple, whole-food snacks:
- protein + fat + carb combinations
- things your body recognizes and knows how to use
4. Low-Fat Foods
This is one of the biggest misconceptions in “healthy eating”. For years, low-fat was presented as the healthier option. But when fat is removed, something has to replace it.
And usually, that “something” is:
- sugar
- fillers
- processed carbohydrates
This creates a ripple effect:
- blood sugar rises quickly
- insulin responds
- blood sugar drops
- cortisol increases to bring it back up
So even though the intention is to eat “lighter”, it can actually create more internal stress, not less.
A better approach:
Don’t fear healthy fats.
They:
- stabilize blood sugar
- support hormone production
- help your body feel sustained and steady
5. Restaurant Oils
The is one of the biggest hidden sources of foods raising your cortisol and can be one of the hardest to see.
Even when you order something “healthy” at a restaurant, most kitchens are using:
- canola oil
- soybean oil
- vegetable oil blends
And these oils are often:
- reused
- heated repeatedly
- highly processed
Which increases oxidation and makes them more inflammatory.
The challenge is you don’t see it, you don’t control it, but it adds up quickly.
A better approach:
You don’t have to avoid eating out completely.
But you can:
- be mindful of frequency
- choose simpler preparations
- prioritize home-cooked meals when possible
Bringing It All Together
This isn’t about fear and it’s not about perfection. We don’t need to overhaul everything overnight.
But when you begin to understand what your body is responding to…you can start making small, intentional changes that actually move the needle. Because it’s often not the big things holding you back.
It’s the small, daily inputs that quietly keep your system in a state of stress.
Start Here (Simple + Doable)
If you’re wondering where to begin…start with something you use every single day.
One of the easiest swaps is mayonnaise.
It seems small, but it removes a consistent source of processed oils and replaces it with something your body can actually use.
I wrote an entire blog post all about homemade mayonnaise – how easy it is to make and what to use it in once you’ve made it.
Remember, you don’t need to do everything perfectly to support your hormones. But when you remove the things that are quietly working against your body…you give it the space to finally respond the way it’s meant to.
