Bad day? Keep wanting junk food like a sucker. Or how some foods can either relax you or cause anxiety? You’re not imagining things. What you eat and how stressed you are feeling are linked in ways that researchers are still trying to understand.
When most people think of stress, they imagine deadlines at work, an unexpected traffic jam or a human altercation. But your body feels stress as a physical response, and the food you eat affects how your body manages that response. And whether it’s school stress, family problems or just regular-ole worries, your diet can either help you eke out a way to adapt and cope or make everything even worse.
This is not about rigid diets and stringent calorie counting. It’s about recognizing the effect that certain foods you choose to eat have on your mood, energy and ability to deal with what life throws at you. Let’s take a closer look at the actual science on how your plate does impact your stress levels.
What Happens to Your Body When You’re Stressed
But before we get into food, let’s start with what stress actually does to the body. When something makes you stressed, such as a difficult test or having an argument with a friend, your body creates hormones called cortisol and adrenaline. They’re your “fight or flight” hormones.
But in the short run, these hormones are helpful. They give you energy and focus to tackle issues. But when flow on high remains for weeks or months, the hormones start doing harm. What high cortisol does Here’s a few examples:
- Increased weight, particularly in your stomach area
- Trouble sleeping
- Headaches and muscle tension
- Difficulty concentrating
- Weakened immune system
- Increased blood sugar levels
Enter diet: The foods you also eat can either raise or lower these stress hormones. Some foods cause more production of cortisol, others help bring it down to normal levels.
The Gut-Brain Connection: How it Affects Your Stomach And May Affect Your Brain
Scientists have found something incredible: your gut and brain are constantly talking to each other via what’s called the gut-brain axis. Millions of nerve cells in your digestive system do communicating straight to your brain.
What’s even more fascinating: about 90% of your body’s serotonin — the feel-good, calm-inducing chemical — is manufactured in your gut, not actually in our brain. When your gut is in the right condition, it produces what it’s supposed to of serotonin and other mood-regulating chemicals. When your gut is unhealthy, it can’t do this job well, and you’re more likely to feel stressed, anxious or depressed as a result.
Trillions of bacteria, fungi and other organisms live in the gut, where they exist in a delicate balance with one another and with their host. These microscopic critters do more than help break down your food, however; they also generate molecules that can influence mood and your stress response. When you consume food that passes the good bacteria, you feel great. You feel even worse when you eat foods that hurt these bacteria.
Foods That Make Stress Worse
We all know the foods that cause your stress hormones to spike, even if the taste makes you feel good at first.
Sugar and Refined Carbs
Your blood sugar spikes when you eat sugary snacks, candy, white bread or pastries. You get a pop of energy and maybe even feel pretty great for 30 minutes. Then comes the crash. Your blood sugar plunges, and you are left tired, irritable and more stressed than when you started. This blood sugar rollercoaster also stimulates additional cortisol production, adding to your stress burden.
Processed carbs are foods that have been altered during food processing and that contain refined carbohydrates: white bread, regular pasta, white rice, cookies, cakes, candy, soda and most breakfast cereals.
Caffeine Overload
It can be tempting to reach for coffee, energy drinks or even caffeinated sodas when you are stressed and tired. Some caffeine isn’t always a bad thing, but too much can end up working against you. Caffeine stimulates the body to produce more adrenaline, which increases cortisol levels. Caffeine can also make you feel jittery, anxious and keep you up at night. If you’re already stressed, too much caffeine is like gasoline on a fire.
Processed and Fast Foods
Burgers, fries and chicken nuggets may be as familiar to American kids as Alphabits or Cheerios, but savory junk food is not the equivalent of cereal when it comes to making healthy choices. These foods cause inflammation in your body, which induces a stress response. They miss out on essential nutrients your body can use to cope with stress. And research confirms that those who eat fast food more often are at a greater risk of suffering from anxiety and depression.
Alcohol
Some people mistakenly believe alcohol helps relaxation, but it actually disturbs sleep quality and interferes with the way your brain processes emotions. And while you may fall asleep more quickly after imbibing, you also won’t get the deep, restorative sleep your body requires for recovery from stress. And alcohol depletes your body of key vitamins and minerals that help regulate mood.
Foods That Help Fight Stress
And now for the good news: there are a bunch of yummy eats that really do help your body manage stress more effectively.
Complex Carbohydrates
Complex carbs are broken down slowly by your body, thereby releasing a steady stream of energy without the crash that comes from refined carbs. They also aid your brain in creating serotonin, that other feel-good chemical we talked about earlier. Good sources are: oatmeal, brown rice, quinoa, whole wheat bread, sweet potatoes and beans.
Omega-3 Fatty Acids
These special fats are brain-healthy and stress-soothing superstars. They are anti-inflammatory and stabilize cortisol. People who get enough omega-3s may have a lower likelihood of anxiety and are able to handle stress more easily. Find them in: fatty fish (such as salmon, sardines and mackerel); walnuts; flaxseeds; chia seeds and hemp seeds.
Vitamin-Rich Fruits and Vegetables
Vibrantly colored fruits and vegetables are full of vitamins and antioxidants that help your body combat the stress-related physical damage. Vitamin C, which is present in citrus fruit, strawberries and bell peppers, aids in reducing cortisol. Leafy greens are a good source of B vitamins which feed your nervous system and energy production.
Magnesium-Rich Foods
Magnesium is referred to as “nature’s relaxation mineral.” It aids in calming the nervous system and can improve sleep. Many people are low in magnesium, which can make stress harder to tolerate. Good ones include, for example: dark leafy greens, nuts and seeds, avocados, dark chocolate and bananas.
Fermented Foods
Those good gut bacteria we were talking about? Fermented foods feed these bacteria and help them flourish. When those gut bacteria are happier, they produce more mood-boosting chemicals. Seek out: yogurt with live cultures, kefir, sauerkraut, kimchi, kombucha and miso.
Protein-Packed Options
Protein can help prevent high and low blood sugar, and it provides amino acids that your body uses to make neurotransmitters for managing stress. Good choices are: eggs, chicken, turkey, fish, tofu beans and Greek yogurt.
Practical Tips for Daily Eating to Support Stress Management
It’s not just what you eat, but when and how you eat that can impact stress levels.
Don’t Skip Breakfast
Eating a protein-rich breakfast in the morning helps to balance your blood sugar levels and gives you energy for the day ahead. Your body goes into stress mode when skipping breakfast, you see, because it thinks that food is scarce. This in turn causes cortisol to be released before you have even stepped outside of the house.
Experiment with a breakfast that’s protein (to balance blood sugar), non-inflammatory fat, and complex carbs. Examples: oatmeal with nuts and berries, eggs on whole wheat toast with avocado, or Greek yogurt topped with granola and fruit.
Eat Regular Meals
Waiting too long between meals results in drops in blood sugar that activate stress hormones. Try not to go longer than 3-4 hours without eating something. This doesn’t mean constant grazing (in fact, planning regular meals and perhaps a small snack or two is especially important as you age).
Stay Hydrated
Mild dehydration alone raises cortisol. The reality is that your brain is made up about 75 percent of water, and if it’s not properly hydrated, then it simply can’t function. This makes you stressed and less able to handle problems. As a general rule shoot for 6-8 glasses of water per day, more if you are active or it is hot out.
Practice Mindful Eating
Eating while stressed, busy or on the go hampers digestion and limits your absorption of nutrients. Take a seat when you eat, chew your food slowly and savor it. This simple practice triggers the relaxation response in your body and helps your gut do its job better.
The Blood Sugar Connection
Blood sugar regulation is one of the most significant connections between diet and stress. When you have stable blood sugar, you feel calm, focused and energized. When it is unsteady, you feel anxious, irritated and stressed.
Here’s how to stabilize blood sugar:
Combine Macronutrients
For every meal or snack you put in your mouth try to have a combination of protein, healthy fats and complex carbs. Together, they slow digestion and help avoid blood sugar spikes and crashes. So instead of an apple (pure carbs), go for an apple with almond butter (adds fat and protein).
Watch Portion Sizes
Consuming too much in one sitting, even when it’s healthful fare, can lead to blood sugar spikes. Eating too little may result in drops. Balancing the ideal amounts for you can help keep your energy and mood more stable all day long.
Time Your Meals
Eat at the same times every day, including snacks and meals. This helps to regulate your body’s internal clock, and keeps your blood sugar more stable. Your body adapts to knowing when it will be fed and primes itself.
The Nutrients in Stress Relief: A Closer Look
| Nutrient | How It Aids Stress | Best Food Sources |
|---|---|---|
| Vitamin C | Reduces cortisol levels, supports immune function | Oranges, strawberries, bell peppers, broccoli |
| B Vitamins | Supports nervous system and helps create energy | Whole grains, eggs, leafy greens, nuts |
| Magnesium | Calms the nervous system and improves sleep | Spinach, almonds, dark chocolate, avocados |
| Omega-3 Fatty Acids | Lowers inflammation while aiding stress hormones | Salmon, walnuts, chia seeds, flaxseeds |
| Zinc | Keeps neurotransmitters in check and ensures a healthy immune | Oysters, beef, pumpkin seeds, chickpeas |
| Probiotics | Impacts gut health and enhances mood regulation | Yogurt, kefir, sauerkraut, kimchi |
The Timeline: When Will You Feel Better?
You ask yourself, say: “If I begin eating better, how soon will I feel less stressed?” When all is said and done, it’s very individual — but here’s a rough timeline:
Days 1-3: You may not feel any different yet, but at the cellular level your body is already reacting. What you’re feeding them causes your gut bacteria to begin to change.
Week 1: Most people report stable energy and less moodiness. You might sleep a little better and perhaps feel somewhat more rested upon arising.
Weeks 2-4: Most will start to feel a major improvement. Your stress response becomes more calibrated, you may feel less anxious and you navigate daily hassles with greater ease.
Months 2–3: Most of the changes are much more visible now. Your gut microbiome has undergone a major shift, inflammation reduces and your body’s defense against stress operates better.
And remember, you don’t have to be perfect. Even modest changes in your intake can significantly reduce stress.
Making It Work: Easy Steps to Get Started
When you’re already stressed, revising your diet can seem too all-or-nothing. Here are simple, manageable steps:
Start With One Meal
Do not attempt to make over your entire diet in one day. Choose one meal — maybe breakfast — as the meal you will make healthier. Once that becomes easy, try it with another meal.
Prep When You’re Calm
During periods when you feel good, make healthy snacks and meals in advance for the tougher days coming up. Chop vegetables, portion nuts, cook a big pot of brown rice or make soup. Future-you will be grateful.
Keep Healthy Snacks Visible
When you’re stressed, you’ll eat whatever is the easiest. Get your healthy options ready and keep them front and center: a bowl of fruit on the counter, nuts in your bag or cut-up veggies at eye level in the fridge.
Don’t Make Food Another Stressor
If you make a mistake and eat something less healthy, that’s fine. Do not give yourself such a hard time. It’s not like one meal is going to put you on the road to ruin or eliminate all of your progress. Make a better choice next time and move on.
Find Healthy Comfort Foods
You do not have to forgo comfort food altogether. Discover healthier alternatives to the foods you love. Want something creamy? Try Greek yogurt with honey. Craving something crunchy and salty? Consider roasted chickpeas or nuts in lieu of chips.
The Social and Emotional Aspects of Food and Stress
Food isn’t just fuel; it’s emotional and social. All of us learned to link food with comfort, celebration or coping. When you’re stressed out a lot, it’s easy to turn to foods that you equate with easier times or were reserved as treats by your family.
This emotional relationship with food is natural and nothing for you to feel bad or guilty about. The key is awareness. Ask yourself, “Have I become hungry and need to eat something now because it will make me feel good physically or is it emotions that are not making me feel so good right now?” Both things are true, but to understand that you can make a deliberate decision.
Food can be a healthy way to relieve stress at times. And a meal is soothing and meditative to cook. Sharing food with a friend, or family, feels like connection and support. The problem is that food can become your only method of managing stress.
When Diet Alone Isn’t Enough
Simply eating right can help decrease stress a great deal, but is not the ultimate fix if that’s what you think. If you are suffering from severe stress, anxiety or depression I believe you may need some extra support. Good nutrition is a friend to:
- Enough sleep (7-9 hours is ideal for most)
- Regular physical activity
- Strategies for coping with stress such as deep breathing or meditation
- Social connection and support
- Professional help when needed
For more information on stress management techniques, you can explore resources at the American Psychological Association.
Consider diet one important tool in your stress-management toolkit, not the only tool.
Developing the Custom Anti-Stress Eating Plan That’s Right For You
The ideal anti-stress diet will differ from one person to another, depending on unique body compositions. Here’s how to build a plan that works for you:
Track Your Patterns
Do it for a week or two and notice how various foods affect your mood and stress levels. Do you get nervous when you drink coffee? Does ‘big lunch’ make you sleepy? Is going without breakfast making you cranky? This intel is invaluable for determining what your body responds to.
Identify Your Stress Triggers
What kinds of problems prompt you to eat unhealthy foods? Are they bored, sad, anxious or just really hungry? Once you’ve identified your triggers, you can determine healthy responses.
Build a Flexible Framework
Develop general parameters and not hard-and-fast rules. For instance: “I’ll eat protein at every meal,” rather than “I’ll have precisely 30 grams of protein at 8 a.m. and then…” Flexibility is what allows you to stay with changes over the long term.
Focus on Addition, Not Restriction
Rather than concentrating on all the foods you want to avoid, consider adding more stress-fighting foods to your diet. When you are full of good stuff, you will invariably have less space and desire for the not-so-good stuff.
Frequently Asked Questions
Can any kind of diet-related adjustment really help with stress, or is this just one tiny piece of the puzzle?
For most people, diet can make a big difference in how stressed they feel. It may not be the only factor, but evidence suggests that people who eat healthy, well-balanced meals also report higher moods and less stress than those who consume fast food or unhealthy, processed snacks. Since gut and brain are connected — if you stuff your face, chemicals in your brain that control mood and stress response directly respond to it.
How long after improving my diet will it take to see and or notice less stress?
Most people begin to notice small improvements the first week, like more stable energy and better sleep. The bigger shifts in stress are usually seen after 2-4 weeks of healthy eating. Since gut bacteria takes time to change, inflammation levels don’t immediately go down and nutrients aren’t completely balanced.
What is the very best food I can eat to lower stress?
There’s no one “magic” food, but if you had to pick a category of foods where the most magic might be (though admittedly it would be pretty weak magic), fatty fish like salmon would have the strongest case. It has omega-3 fatty acids, vitamin D and high-quality protein — all of which can lower stress hormones and provide support for the brain. But the optimal strategy is to eat a mix of whole foods rather than one item.
Is it fine to eat comfort food when I’m stressed?
Absolutely. Food is also about pleasure and soothing our emotions, not just nutrition. The trick is moderation and consciousness. Eating your favorite comfort food once in a while doesn’t undermine an otherwise healthful way of eating. Problems arise when comfort food is your primary coping strategy or a mainstay of your diet.
Should I take supplements, or get everything I need from food?
The majority of people can obtain all the vitamins and minerals they need by eating a varied and balanced diet. Yet some people do benefit from supplements, particularly if they have deficiencies. Some popular stress-related supplements are magnesium, omega-3s, vitamin D and B vitamins. It’s a good idea to speak with a health care provider before beginning any supplements, as they can interact with medications or cause problems if taken improperly.
Can stress cause me to gain weight, even if I eat well?
Chronic stress can indeed put your weight on, so to speak, by a number of different mechanisms. When cortisol is elevated, an individual may have increased hunger and cravings for high-calorie foods. Stress and sleep also are connected, and stress disrupts sleep, which affects hunger hormones, he noted. Stress may even slow your metabolism. But a healthy diet can help minimize this impact and help your body’s stress response system.
Next Steps: How Small Changes Can Make Big Impact
The correlation between diet and stress is real, strong and something you can develop to your advantage. You don’t have to eat the perfect diet all the time to get your best results. Even small changes in what and how you eat can add up to significant decreases in stress.
Start where you are. Perhaps that is about drinking more water, eating breakfast for at least some meals or making sure one of your lunches includes a serving of vegetables. Altogether, these small adjustments accrue over time in making them easier once they have become habit.
And keep in mind that taking care of yourself via your diet isn’t selfish or vain — it’s a required part of being a functioning human. When you feel better physically, it’s easier to deal with anything life throws at you. You’re more tolerant of others, you have better concentration with respect to your individual goals — such as the one you probably set at the start of this year, and your capacity for grit is increased.
Your body is really, really smart and adjustable. And when you supply it the nutrients that it craves, it gives back in turns by making you feel more calm, energized and less stress-prone. The food you eat today influences how your body feels tomorrow, next week and months from now.
Now, the next time you’re about to snap, know that your fork is an instrument that can help you hit pause and reset your stress. Use it judiciously, and give your body what it needs to sustain you through the ongoings up and downs of life. You’re too good of a person to feel this bad, and what you put on your plate every day plays a more important part in that than you think.
