Health and wellness trends dominate the food and drink industry. From low-histamine to Autoimmune Protocol diet (AIP), they fuel innovation and guide new product development. The low-cortisol dieting is a great option.
Low-cortisol dieting is gaining in popularity, and it’s influencing eating habits. ‘Cortisol” has been tagged on social media 558K on Instagram, and 454K on Facebook. What’s more, there are dozens of accounts, including Cortisol_Coach (305k followers) and Gabrielle_Cortisol.Coach (108k followers), dedicated to helping consumers cut their cortisol levels.
What is cortisol, and how does it work?
Cortisol, a naturally occurring steroid produced by the body of a human being.
Cortisol is released and increased in the body as a response to low glucose levels and stress. The main function of cortisol is to suppress the immune and increase blood glucose.
What is a low-cortisol dieting?
The low-cortisol eating plan is not defined officially. It is generally accepted as a way of eating that focuses on eliminating foods that increase cortisol and including foods which help reduce levels.
When the body is faced with an intense situation that triggers the “fight or flight” response, cortisol enters the bloodstream. Cortisol drops when the threat has passed. Cortisol can be problematic if it remains consistently high. This increases the risk of various health problems.
Included are:
- Chronic diseases such as high blood pressure, diabetes type 2, heart disease and others
- Weight gain due to increased appetite and a metabolic shift towards storing fat
- Sleep disturbances
- Lack of clarity or brain fog
- Immune system reduced
- Mental health problems, including anxiety and depression and mood swings
- Cushing’s Syndrome – A rare condition that is caused by cortisol overdose
- Cortisol can also reduce bone formation by activating bone mineral resorption into free amino acids for energy through gluconeogenesis.
High cortisol levels can cause symptoms such as:
- Easy bruising
- Face reddening
- Large bright stretch marks
- Shaking
- Heart rate elevated
What foods raise cortisol?
- Red meats
- High-processed foods
- White bread and refined carbohydrates
- Cortisol is also elevated by alcohol and caffeine
What foods lower cortisol?
- Fruits
- Vegetables
- Wholegrains
- Beans, pulses, lentils
- Low-fat dairy products
- Poultry and other lean protein sources
- Oily fish
Gut health is another major trend in food and beverages that appears to help lower cortisol.
Fiona Brannigan is the founder and dietitian of Inspirit Nutrition and Dietetic Consultancy. She says that a plant-based diet can help reduce cortisol. Fermented foods could also play a part.
Brannigan also says that there are some studies suggesting that herbs with apoptogenic properties, like rhodiola or ashwagandha may help lower cortisol.
Food and Beverage Industry: Opportunities for Growth
Ipsos reports that just over 35% of people worldwide have felt stress to the extent it affected their everyday life. Stress levels ranged from 76% in Turkiye down to 44% in Japan. In general, slightly more women than men (66%) report feeling stressed.
Adopting a diet low in cortisol could have significant benefits for individuals who suffer from elevated levels of stress.
As with any diet, its strict rules could cause consumers to become stressed as they try to adhere to them.
As with any “diet”, there’s always the possibility of stress when trying to eat everything perfectly, which can lead to an unhealthy relationship to food.
Food and beverage producers could be presented with a great opportunity. It is possible to develop products that are tailored to individuals who want to lower their cortisol while still maintaining essential vitamins and mineral intake. The same supermarkets that offer gluten-free and dairy-free products could now also carry a “low-cortisol” range or a “stress-free” range.