6 Foods and Drinks That Can Actually Spike Your Stress Levels

Be weary of these sneaky little cortisol spikers.

You’re probably well aware of the things that can trigger stress: heavy workloads, relationship strain, and even small moments like an unplanned meeting or awkward run-in.  But did you know that certain foods can actually spike your cortisol levels and leave you feeling stressed—even without you fully appreciating what’s happening physiologically. Here’s what nutrition experts say may be contributing to elevated cortisol levels, without you even realizing it.

Meet the Experts

• Tracee Yablon Brenner, RDN, HHC, CLT, registered dietitian nutritionist at Holy Name Medical Center 

• Sam Watts, trainer and dietary expert Expert at Personal Trainer Food

• Vanessa Rissetto, registered dietitian and CEO and co-founder of Culina Health

1 of 6 - Ultra-Processed Salty Snacks

A number of foods fall into this category, and we’re lumping them together. They include chips, packaged snacks, frozen items, flavored crackers, and other shelf-stable salty items. “These items are high in simple carbs, trans and saturated fats, and sodium, which can raise cortisol and blood pressure, cause inflammation, and trigger gut dysbiosis,” explains registered dietitian nutritionist Tracee Yablon Brenner, RDN, HHC, CLT. “They often lead to blood sugar crashes, may cause more stress hormones to be released, and can impact the gut-brain axis and can increase stress signaling.” 

What to Have Instead: Brenner says to opt for chips or crackers with nourishing ingredients such as almond crackers baked or cooked in olive oil or coconut oil. Crackers that are dehydrated with seeds and herbs, as well as raw nuts, are great options. If you do opt for processed salty snacks, eat them in moderation and pair them with protein or fiber to stabilize your blood sugar.

2 of 6 - Alcohol

You sip at happy hour, imbibe with friends, or pour yourself a nightcap for one key reason: to relax a little bit. But alcohol can actually have the opposite effect, especially once you start sobering up. “Alcohol initially suppresses cortisol, but rebound hyperactivity of the HPA axis occurs during withdrawal phases—even mild ones overnight,” explains Sam Watts, a trainer and dietary expert. Where you really get into trouble, he says, is excessive usage. “Chronic use downregulates GABA receptors and upregulates glutamate/NMDA, creating an excitatory, anxious state. This can disrupt your sleep architecture, which results in poorer stress recovery.” 

What to Have Instead: Limit alcohol intake by switching to non-alcoholic alternatives, of which there are many on the market today. You can also curb drinking by limiting drinks to one or two days of the week and alternating water between your drinks. 

3 of 6 - Energy Drinks

That spike of energy feels so good when sipping a caffeine-laden energy drink, but anyone who’s consumed them knows that they can also come with some weird jitters and post-caffeine-high woes. “Caffeine stimulates the nervous system and can trigger the release of cortisol and adrenaline,” Brenner says. “A large amount can cause insomnia, anxiety, and jitters, and can possibly make existing stress responses worse. Effects are exacerbated when combined with low blood sugar or high-stress lifestyles.”

What to Have Instead: Energy drinks are notoriously unhealthy, so try to get your caffeine elsewhere. As for caffeine intake, Brenner says it’s best to limit caffeine intake to one or two standard six- to eight-ounce cups per day. “Try green tea, which typically has less caffeine than coffee plus calming L-theanine,” she says. “Avoid caffeine late in the day to protect sleep and cortisol rhythm.” (A good rule of thumb is to not have caffeine after noon.)

4 of 6 - Packaged Candy

A tasty homemade cookie or pastry every once in a while is perfectly fine. However, if you find yourself reaching into the candy bag on the regular and wonder why you’re not feeling your best, those super sweet treats could be the answer. “Extra sugar in candy and desserts can lead to rapid blood glucose spikes, which trigger insulin surges followed by reactive hypoglycemia," Watts says. "This, in turn, activates the hypothalamic-pituitary-adrenal (HPA) axis and raises cortisol. Chronic high sugar intake also promotes systemic inflammation (via AGEs and cytokine release), amplifying stress sensitivity.” 

What to Have Instead: No, you don't have to eliminate sweets altogether. Keep these to a minimum, and swap in some sweet treats that won't spike your blood sugar or stress hormones. For example, dark chocolate-covered berries are a yummy treat, and apple slices with peanut butter are seriously satisfying. 

5 of 6 - Full-Sugar Soda

Similarly, full-sugar soda really goes ham on your nervous system, setting you up for blood sugar crashes, cortisol spikes, and low energy. “Sugary sodas cause spikes in blood glucose levels, which triggers the release of insulin," Brenner says. "Swings in glucose levels can activate the HPA axis, increasing cortisol, your body’s stress hormone. Repeated blood sugar spikes over time can worsen insulin resistance, mood swings, anxiety—all tied to chronic stress.” 

What to Have Instead: You have so many options for a delicious drink that’s way nicer to your body. “Try prebiotic sodas: many are on the market, such as Ollipop, Poppi, Slice, Culture Pop, and Evolution, or make a pitcher of water or sparkling water infused with citrus or fresh or frozen berries,” Brenner suggests. “Herbal tea or green tea are good alternatives. Flavored or plain green tea is rich in antioxidants and EGCG, which may improve brain function, regulate blood sugar control, and reduce [the] risk of heart disease.” 

6 of 6 - Sweet Coffee Creamers

Coffee creamers with added sugars and artificial sweeteners seem harmless, but they can create a blood sugar surge first thing in the morning, contributing to a cortisol bump. “Sugar alcohols can also cause GI irritation, which activates the gut–brain stress response," says Vanessa Rissetto, registered dietitian and CEO and co-founder of Culina Health. "Many people blame coffee for their jitters, but often it’s the creamer causing the hormonal chaos."

What to Have Instead: Try real dairy or oat milk, a reduced-sugar creamer, or even a splash of vanilla protein shake for sweetness with staying power. “Measuring your creamer instead of free-pouring can also dramatically reduce the morning cortisol spike,” Rissetto says.