That feeling when stress and anxiety begin to kick in, we’ve all been there. It’s like this quiet little buzz of anxiety that never actually disappears. And if we are honest with ourselves, in today’s world, it feels like there’s always something to worry about.
Work deadlines, family obligations, the never-ending ping of notifications — it can all be a lot. So what if we could fight that stress and dread naturally though, without needing meds or weird stuff? Luckily, there are actually several foods you can eat that might help to give you a little peace of mind, to support your body, to keep you feeling a little more at ease. It’s about feeding yourself from the inside out.
Now, I’ll be the first to say: I’m no nutritionist, and this isn’t some miracle cure-all. But, I have genuinely felt better when I was putting in the effort to incorporate more of these foods in my diet. I mean, food really does affect our moods, right? It makes sense: If we’re nourishing our bodies with the right nutrient-rich foods, we should be feeling better upstairs a bit, too.
If this is new to you, don’t fret. This isn’t a list of convoluted superfoods with names that can only be pronounced with a degree in health sciences behind them. We’re keeping it simple. Let’s dive in.
1. Oats – Not Just For Breakfast Anymore
Not sure about you, but on a chilly morning, I find a bowl of oatmeal so comforting. But oats aren’t just good for warming you up—they actually help stabilize blood sugar levels, which is crucial when it comes to managing anxiety and stress.
When your blood sugar gets too low, the result can be irritability and anxiety. With their slow-release carbs, oats help keep your blood sugar steady. Oats are also a good source of fiber and B-vitamins, which can support the nervous system. Reading for a cure for anxiety, of course, but over time, eating more foods like oats may help prevent those rollercoaster blood sugar crash-and-burn situations that can make stress feel much worse.
I recently began adding a dash of cinnamon and some berries to my oats, and I observed that I was feeling calmer in the a.m. Maybe it’s just me, but a warm breakfast can make me feel ok about the world.
2. Dark Chocolate – Yes, Really
OK, I get it, chocolate might sound like an indulgence, but allow me to make my case. If that’s the case, dark chocolate — especially anything over 70% cocoa — is chock full of antioxidants and compounds that may even lower stress hormones. It’s also thought to boost the production of serotonin, the “feel good” neurotransmitter in the brain.
One afternoon recently, when I was particularly stressed out, I unwrapped a square of dark chocolate, and in all honesty, it was like a miniature vacation for five seconds. There’s just a calming quality to it, and it’s a small little gift to yourself that’s not hard to treat yourself to. But — and this is crucial — don’t overdo it. The slippery slope from getting a little pick-me-up to always needing one doesn’t seem very steep, but no doubt little gems like this have been greasing it.
3. Leafy Greens – The Best Kept Secret
I’ve known that vegetables are good for me, of course, but let’s be real — they’re not always the first thing I think of when I’m stressed. Turns out though that leafy greens, such as spinach, kale and swiss chard are actually chock full of magnesium, a mineral that is central in controlling stress levels.
Magnesium helps muscles release, the nervous system to calm and it even helps regulate blood sugar. So if you’re feeling anxious, or stressed, it’s possible that a magnesium deficiency could be contributing to the problem. But if you’re like me and have trouble eating a ton of greens, you might try sneaking them into smoothies, or tossing handfuls of spinach into soups or pasta dishes. It’s not a big shift, but it can make a dent.
4. Avocados – Not Just a Fashionable Snack
Not everyone likes them, but there are certainly two types of people: those who hate and those who love avocados, and guess what, if you’re a fan then they’re great for helping you reduce stress. They’re full of healthy fats, particularly monounsaturated fats, that have an effect on blood pressure. They are also rich in B-vitamins like folate, which has shown to decrease anxiety and stress. I’ve begun putting it on toast, and even just chucking some slices in my salads. It’s not just the taste that’s comforting — it’s like a bite of relaxation. So if you haven’t joined the avocado party yet, consider it. It’s also ridiculously easy to incorporate into your daily meals, and fills you up, any excuse!
5. Nuts and Seeds – The Perfect Snack
I grab at whatever is on hand when I’m anxious, but lately I’ve been working on eating more healthfully. Good fats from nuts and seeds (such as almonds, walnuts, sunflower) can be good stress-tackling snacks. They are packed with omega-3 fatty acids that support brain health and reduce inflammation—two things that are critical when you’re dealing with anxiety.
Walnuts in particular have lots of omega-3s, and also are high in antioxidants that help fight the free radical damage caused by the stress that accumulates in our bodies. Plus, they are super pick-off-able to snack on. I love having a handful of almonds in the afternoon, when I’m feeling a bit stressed out at work. They don’t just curb my appetite — they also help keep me more relaxed.
6. Yogurt – Gut health linked to mental health
This one may sound a bit odd but it is a fact that the health of your gut is directly related to your mental health! And there’s increasing evidence that the “second brain” in our gut constantly talks to our brain and helps determine our mental state: Whether we stay in balance may depend on whether we have a good symbiotic relationship with our collection of friendly gut microbes.
And yogurt, especially kinds that contain live probiotics, can be lovely for keeping that balance in check. I’ve taken to eating a small dish of plain yogurt with honey and a whisper of chia seeds, and it’s kind of surprisingly soothing. The probiotics found in yogurt could also help decrease inflammation in the gut, easing anxiety on a cellular level. And it’s a perfect snack to have on hand if stress has you in need of something salty and crunchy.
7. Chamomile Tea – A calming tradition
Sometimes, stress management is as much what we eat as how we treat ourselves. That’s where chamomile tea enters the picture. I know this sounds a little like a grandmother’s home remedy, but the science behind it is sound. Chamomile contains natural substances that aid in muscle and nerve relaxation, which is important in sleep— a key factor in controlling stress.
Many evenings I try to sip a cup of chamomile tea to wind down. It’s like a little ritual for me — something really simple, but really effective. It’s just part of slowing down and letting myself rest. And honestly, it helps.
Final Thoughts
There’s no magic food that will eliminate your stress, but adopting some of the following foods into your diet may help you mitigate what life throws at you. The aim is not perfection but a gradual increase in stress-taming, mood-boosting foods into the diet. And just remember — it doesn’t have to be a 180. Even small changes can have a big impact over time.
So eat some oats or dark chocolate or even a few nuts the next time you’re feeling some stress. Your mind — and body — might actually thank you for it.
