7 Foods You’ll Want to Eat More of to Beat Stress

Stress is unavoidable in our lives; what matters is how we deal with it. There are countless things you can do, from taking a walk to breathing deeply, but it's ideal when you can incorporate things into your lifestyle that don't feel like you're doing them just for the purpose of handling your stress.

One thing we can do to help manage stress without adding another self-care strategy to our list is incorporate specific foods into our diets. Can food really make an impact on our stress levels? This article will explore what nutritional options might make a real difference, and how.

Understanding Stress and Nutrition

You may not realize that stress and nutrition even have a relationship with one another, but they very much do. "Stress and nutrition are closely tied," says quadruple board-certified physician Dr. Raj Dasgupta. He explains, "What you eat can impact how your body handles stress. When we're stressed, our body produces stress hormones like cortisol, which can affect things like appetite and digestion." To combat this, he says that "certain nutrients, like magnesium and omega-3s, are great at helping your body manage stress by supporting the nervous system and reducing inflammation."

Those nutrients are important because "chronic stress saps magnesium and B vitamins from your body, reducing your capacity to adapt," says NYC neuropsychologist  Dr. Sanam Hafeez, director of Comprehend the Mind. She adds that poor nutrition "compromises stress resilience through its effect on the brain and hormones" and that "a healthy diet full of whole foods, lean proteins, and healthy fats keeps blood sugar levels steady, inflammation down, and mental and physical health intact."

Be Mindful of "Comfort" Foods

The toughest part about stress is that it can make you crave foods that help short term, but may harm you long term. "White flour and sugar spike serotonin and dopamine in the short term, which gives temporary emotional upticks. But those foods aren’t good for you long term as they can lead to blood sugar imbalances, inflammation, and nutritional depletion," explains Hafeez.

You don't need to cut out unhealthy foods entirely—you just need to not rely on them for stress relief. "While comfort foods with little nutritional value, like sugary treats or processed snacks, can provide a temporary mood boost, enjoying them occasionally is okay as long as it's balanced with a healthy diet," says Dasgupta.

He notes, "every once in a while these can help lift your spirits, but it's important to keep it in moderation to avoid the long-term effects of blood sugar imbalances, which can leave you feeling more stressed and irritable." It's especially important to avoid sugar and processed foods before bed, as they can disrupt sleep.

Top Stress-Reducing Foods

Here are some foods that are easy to add to your diet and can help your body manage stress.

Dark Chocolate

You've probably heard that chocolate isn't unhealthy, as used to be believed by many. It contains a wide variety of nutrients that can help keep you healthy and make you feel good emotionally. "It’s rich in antioxidants and magnesium, which can help your body relax," says Dasgupta, who adds that "a small piece can also boost your mood, making it a nice treat when you're feeling stressed."

Hafeez tells us it's particularly "rich in flavonoids which are good for increasing levels of serotonin." Dark chocolate is typically recommended over lighter versions like milk because it has more actual cacao and less sugar than milk chocolate, but both work to reduce stress.

Whole Grains

Any grain that isn't refined, which means the outer husk gets removed, is more nutrient-dense than its refined counterpart. Hafeez says that whole grains "balance blood sugar and mood swings."

Dasgupta specifically recommends oats. " These are full of complex carbs, which help keep your blood sugar stable, so you don’t experience mood swings or energy crashes," he explains, and adds that "they also help your brain produce more serotonin, which promotes calmness."

Nuts and Seeds

All nuts and seeds contain some amount of omegas, but Hafeez particularly recommends almonds, chia seeds, and walnuts. She notes that they are "high in heart-healthy fats and  magnesium," and that they can help regulate mood. A 2023 study even found that consuming a handful of nuts a day was linked to a 17% drop in depression risk.

Pistachios cashews, pumpkin seeds, and sunflower seeds are all great, too. This category of food is convenient because they're so easy to take on the go. Just put a handful or two in a little bag or container, and you can keep them on hand in your duffel, book bag, or purse, for when you're wanting a quick snack.

Leafy Greens

We're always told to eat our greens, and while they may not be as tasty as chocolate, we know they're super good for us. They're also beneficial for our stress levels. Dasgupta tells us they're "high in magnesium, which helps control stress and improve sleep," and adds that spinach specifically is "easy to add to meals and is a great way to support your body’s stress response."

Other leafy greens include kale, chard, and arugula. If you're not a huge fan of bitterness, spinach is the perfect starting point.

Fatty Fish

Notoriously good for our brains, fatty fish like salmon and mackerel are also beneficial for stress management. Hafeez says it's "high in omega-3 fatty acids that fight inflammation and maintain brain health." Dasgupta recommends salmon and says it "can lower cortisol, the stress hormone."

He notes, "Eating salmon regularly helps keep your body in a better mood overall." You can eat fatty fish raw as sashimi, or cooked; the benefits are maintained in either state.

Berries

Blueberries, raspberries, blackberries, and other little red and purple fruits like them are great for us overall because they get their color from an antioxidant called anthocyanins. Those have a host of health benefits, including helping to prevent disease.

Dasgupta loves blueberries, telling us, "full of antioxidants and vitamin C, blueberries help fight oxidative stress and reduce inflammation, which can make you feel calmer and more focused." Hafeez adds that their antioxidants "lower inflammation and protect the brain from the effects of stress."

Herbal Teas

You might not think of beverages like chamomile tea as "food," but they certainly are. Herbal teas don't have caffeine, because they aren't derived from the Camelia sinensis plant, which is the plant that black, green, and white tea come from. That means they won't keep you awake at night or contribute to jitteriness.

Herbal teas and steeped beverages like peppermint and chamomile can reduce stress. Hafeez says that they're calming and can help promote feelings of well-being for us.

Incorporating Stress-Reducing Foods into Your Diet

It's easier than you'd expect to incorporate stress-reducing foods into your diet, thanks to their wide variety and the fact that they are basic, everyday ingredients.

"Fatty fish is loaded with omega-3’s, so have it for lunch or dinner to keep your brain going and give you lasting energy," suggests Hafeez. She adds that "magnesium-rich leafy greens are great at any time of day, but especially at lunch or dinner for control of stress hormones a restful night’s sleep."

Nuts and seeds, oats, and berries are all excellent for breakfast, and are commonly eaten then.

"A little dark chocolate in the afternoon can keep you feeling relaxed," recommends Dasgupta, and Hafeez notes it can lift your mood then, too. You'll want to avoid chocolate at night, as it contains a small amount of caffeine. And "herbal teas (chamomile or peppermint)  are best drunk later in the evening for their calming effects," suggests Hafeez.

Keep in Mind

Stress is a pain, but food is one of many ways you can take an active role in managing it. If it seems overwhelming to add several new foods at once, begin with one you know you enjoy, and make a point to eat it regularly.

Once you've acclimated it into your diet, add another, and keep going until you notice your mood becoming more stable or you don't react quite as extremely in stressful situations. Food is never a panacea, but it can definitely be a big help, and now you know how to improve your stress with it.