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  • Writer's pictureMelanie

Eat your way to a stress-free life!

Updated: Jun 8, 2022


When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think bread, take-aways, convenience foods, sweet foods, and alcohol.


Let’s face it – we’ve all found some comfort in a tasty meal and a glass of wine when we’ve been stressed out or upset about something. However, this isn’t

a good permanent solution.


When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.


Foods that Fight Stress


If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.



Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.


Some of the best stress-fighting foods include:


Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties.



Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or crisps for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.



Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or fizzy pop, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.






Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavanols and polyphenols, two hugely important antioxidants which can help combat stress. Research shows dark chocolate can reduce levels of the stress hormone cortisol. Go for varieties with at least 70% cocoa.


Seeds – Flaxseed, pumpkin seeds and sunflower seeds are all great sources of magnesium (as are leafy greens and nuts). Magnesium has been shown to help alleviate depression, irritability and fatigue. Another way to boost your magnesium levels is to take a magnesium salts bath before bed, this will help you to relax and sleep better.


Oats– Oats are great: a filling comfort food, that also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oats causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that children who eat oats for breakfast tend to be much sharper throughout the morning in school compared to those who had alternative morning meals.



Cashew nuts– If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, cashews are a great choice. 25g contains 11% of your daily recommended intake of zinc. Zinc has been shown to decrease anxiety by up to 31% in scientific trials.




Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!


Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energised.


Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.



Fermented foods – last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behaviour regulating signals to your brain via the vagus nerve.


Planning a stress-busting menu


Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.


When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.


Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, cashews or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.


In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.


Example healthy, stress-busting menu:


Breakfast: Overnight oats with cashews, seeds and berries or a fruit smoothie with avocado, spinach and berries

Mid-morning snack: Soya yogurt with fruit or a handful of pistachio nuts

Lunch: A whole-grain pasta salad filled with plenty of leafy greens with a homemade rocket and walnut pesto dressing (see recipe page)

Afternoon snack: Couple of squares of dark chocolate

Dinner: Harissa-spiced aubergine with lentils, served with a spinach and avocado

Before bed: Chamomile tea


Now it's time to start feeling amazing!



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