Cortisol-Balancing Diet: Foods and Supplements to Lower Stress and Support Gut Health

1. Balance Blood Sugar Levels

Eating balanced meals with a combination of protein, healthy fats, and complex carbohydrates helps prevent blood sugar spikes, which can cause cortisol to rise.

• Protein Sources: Eggs, chicken, turkey, fish, tofu, lentils, beans.
• Healthy Fats: Avocados, olive oil, nuts, seeds, fatty fish (like salmon).
• Complex Carbohydrates: Sweet potatoes, quinoa, brown rice, oats, whole grains, vegetables.

Tip: Try eating smaller, more frequent meals (every 3-4 hours) to maintain steady energy levels and avoid blood sugar dips.

2. Include Adaptogenic Herbs

Adaptogens are natural substances that help the body adapt to stress and regulate cortisol levels.

• Ashwagandha: Known to lower cortisol and reduce stress.
• Holy Basil: Helps balance hormones and reduce stress-induced cortisol spikes.
• Rhodiola: Supports adrenal function and helps the body adapt to physical and emotional stress. Learn more about 8 Key Benefits of Rhodiola in Your Daily Wellness Routine
• Tip: These can be consumed as teas, capsules, or added to smoothies.

3. Anti-Inflammatory Foods

Chronic inflammation can raise cortisol levels, so incorporating anti-inflammatory foods into your diet is important.

• Fruits and Vegetables: Berries, leafy greens, broccoli, and bell peppers are rich in antioxidants and nutrients.
• Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel), flaxseeds, and chia seeds, omega-3s have anti-inflammatory properties.
• Turmeric: Contains curcumin, which has potent anti-inflammatory effects.

Tip: Try adding turmeric to your meals or make golden milk with coconut milk and a pinch of black pepper for better absorption.

4. Magnesium-Rich Foods

Magnesium helps calm the nervous system, reduce stress, and support adrenal function.

• Leafy Greens: Spinach, Swiss chard, kale.
• Nuts and Seeds: Almonds, sunflower seeds, pumpkin seeds.
• Legumes: Lentils, black beans.
• Dark Chocolate: Opt for high-quality dark chocolate (70% or higher) for a magnesium boost.

5. Vitamin C-Rich Foods

Vitamin C plays a key role in reducing cortisol levels and supports adrenal health.

• Citrus Fruits: Oranges, lemons, grapefruits.
• Bell Peppers: Particularly red bell peppers are very high in vitamin C.
• Berries: Strawberries, blueberries, raspberries.
• Kiwi: Another excellent source of vitamin C.

Tip: Aim for at least one serving of a vitamin C-rich food in each meal to support adrenal recovery.

6. Foods Rich in B Vitamins

B vitamins, especially B5 (pantothenic acid) and B6, are essential for adrenal health and cortisol regulation.

• Whole Grains: Brown rice, oats, and quinoa.
• Lean Protein: Chicken, turkey, and salmon.
• Legumes: Chickpeas, black beans, and lentils.
• Nutritional Yeast: A great vegan source of B vitamins.

7. Hydration

Dehydration can lead to increased cortisol production. Ensure adequate water intake, especially during periods of stress.

• Water: Aim for 8-10 glasses a day. Level it up by adding Detox Drops. 
• Herbal Teas: Chamomile, lemon balm, and peppermint teas can help relax the nervous system.

8. Limit Caffeine and Sugar

Excess caffeine and sugar can spike cortisol levels and disrupt blood sugar balance.

• Reduce Caffeine: Opt for green tea or herbal teas instead of coffee.
• Limit Refined Sugars: Avoid sugary snacks and drinks; instead, reach for whole food options like fruits, nuts, or seeds.

9. Cortisol Balancing Supplements

In addition to a balanced diet, cortisol-balancing supplements can provide extra support for managing stress, improving gut health, and stabilizing cortisol levels. Gut health plays a critical role in hormone regulation, including cortisol, and addressing any gut imbalances can significantly impact stress levels and overall well-being.

1. Juna's Gut Therapy

Juna's Gut Therapy is a powerful supplement designed to support the gut, a vital organ in cortisol regulation. A healthy gut can help improve mood, reduce inflammation, and balance stress hormones like cortisol. Gut Therapy offers a comprehensive blend of ingredients to nourish the gut microbiome and support digestion:

• L-Glutamine: Helps maintain the integrity of the gut lining and supports the healing of leaky gut, which can reduce cortisol spikes related to stress and inflammation.

  • Citation: Madsen, K. L. et al. (1999). "Increased epithelial permeability in gastroenteritis: glutamine and whey protein can restore barrier function." The American Journal of Clinical Nutrition, 71(1), 216-223. DOI: 10.1093/ajcn/71.1.216

• Prebiotics and Probiotics: Promote a balanced gut microbiome, improving digestion and regulating cortisol. A healthy microbiome is essential for effective stress management and preventing cortisol imbalances.

  • Citation: Wallace, C. J. K., & Milev, R. (2017). "The effects of probiotics on depressive symptoms in humans: A systematic review." Annals of General Psychiatry, 16(1), 14. DOI: 10.1186/s12991-017-0138-2

• Zinc: Supports immune function and helps to reduce inflammation, both of which can affect cortisol levels.

  • Citation: Prasad, A. S. (2014). "Zinc is an antioxidant and anti-inflammatory agent: its role in human health." Frontiers in Nutrition, 1, 14. DOI: 10.3389/fnut.2014.00014

• Aloe Vera: Known for its soothing effects on the digestive system, it can help reduce gut-related stress responses.

  • Citation: Surjushe, A., Vasani, R., & Saple, D. G. (2008). "Aloe vera: A short review." Indian Journal of Dermatology, 53(4), 163-166. DOI: 10.4103/0019-5154.44785

Taking Gut Therapy regularly can improve your gut health and contribute to more balanced cortisol levels, especially when combined with a cortisol-conscious diet.

2. Juna's MicrobiomeIQ Test

Testing your gut health with Juna’s MicrobiomeIQ Comprehensive Gut Health Test provides personalized insights into your microbiome, which is directly linked to stress and cortisol regulation. Gut imbalances, such as overgrowth of harmful bacteria or low levels of beneficial strains, can disrupt the body’s stress response, leading to chronically elevated cortisol levels.

• Gut Health and Stress: Research shows that gut microbiome imbalances can affect cortisol production through the gut-brain axis, leading to increased stress and anxiety.
  • Citation: Cryan, J. F., & Dinan, T. G. (2012). "Mind-altering microorganisms: the impact of the gut microbiota on brain and behavior." Nature Reviews Neuroscience, 13(10), 701-712. DOI: 10.1038/nrn3346

The MicrobiomeIQ Test uses cutting-edge sequencing technology to analyze tens of thousands of fungal and bacterial species in your gut, offering a complete picture of your gut health, including:

• Candida and Saccharomyces Levels: Imbalances in these yeast species can contribute to gut dysbiosis and affect stress-related hormones.

  • Citation: Doron, S. I., & Snydman, D. R. (2015). "Risk and safety of probiotics." Clinical Infectious Diseases, 60(suppl_2), S129-S134. DOI: 10.1093/cid/civ085

• Bacterial Diversity: A diverse and balanced gut microbiome is associated with lower stress levels and more stable cortisol production.

  • Citation: Foster, J. A., & Neufeld, K. A. (2013). "Gut-brain axis: how the microbiome influences anxiety and depression." Trends in Neurosciences, 36(5), 305-312. DOI: 10.1016/j.tins.2013.01.005

By understanding your microbiome's unique composition, you can take targeted actions (such as diet and supplementation) to optimize your gut health, improve stress resilience, and balance cortisol naturally.

Sample Cortisol-Balancing Meal Plan

• Morning Drink: Large water with Detox Drops
• Morning Supplements: Gut Therapy + Magnesium  
• Breakfast: Scrambled eggs with spinach, avocado slices, and organic sourdough toast.
• Snack: Almonds and a handful of red berries.
• Lunch: Grilled salmon with quinoa, roasted vegetables, and a citrus vinaigrette.
• Snack: Organic grass-fed whole Greek yogurt with chia seeds and a sprinkle of cinnamon. A small square of dark chocolate if you need something sweet. 
• Dinner: Chicken stir-fry with bell peppers, broccoli, seasoned with turmeric and ginger or chicken turmeric curry. 
• Evening Drink: Cup of chamomile tea.
• Evening Supplements: Nightcap Sleep Gummies, Zinc