Nutrition for Stress Management: When you’re feeling tense, there are a variety of ways to help you manage and even reduce stress levels. Food can be one of your greatest allies — or foes. Food can either lower or raise your stress levels, so it’s important to be mindful of what you’re eating when you’re on edge.

Being stressed, too, can increase your need for some nutrients, including magnesium, zinc, calcium, iron, and niacin, according to research.

Nutrition for Stress Management

One piece says that the quantity and quality of nutrients you consume over time may affect the body’s neural circuits that regulate emotion, motivation, and mood. And the causal connection between diet and mental health conditions like depression can be difficult to determine with certainty, but some studies suggest that diet can influence mental health, and mental health can affect what you eat.

Other research has identified gut microbiota — the microorganisms located in the intestine, composed of good and bad bacteria — as a key element in the connection between what you eat and drink, and how you feel.

Microbiome health, or gut health, influences your mood, emotions, and psychological health, explains Alice Figueroa, RDN, MPH, a nutritionist and author of Prediabetes Diet and Action Plan: A Guide to Reverse Prediabetes and Start New Healthy Habits.

Dietary habits that are not good for you can send stress levels soaring,  and with the potential to increase your risk of health issues down the road if nothing is done to stop them.

10 Stress-Busting Foods

Everyone has access to fighting stress with food, Figueroa points out. No expensive supplements or complicated methodology are needed. So the next time you’re feeling pressured, arm yourself with this tasty tour de force of 10 stress-busting foods:

Herbal Tea Aids in Generating Sensations of Warmth and Relaxation

Sometimes it’s the sensation that food or drinks create, rather than their nutrients, that eases stress. Drinking a warm cup of something such as tea is one way to set yourself up for feeling calmer, says Sandra Meyerowitz, MPH, RD, an online nutrition coach and owner of Nutrition Works in Louisville, Kentucky.

Research has indicated that holding and sipping on a warm beverage heightens impressions of interpersonal “warmth” and friendliness. There’s something calming about sipping a hot beverage, no matter what the flavor, but some herbs like lavender and chamomile have been shown to have a soothing effect on their own, Meyerowitz says.

Figueroa concurs that herbal tea is great for winding down, but she explains that green tea is perfectly acceptable when you need a little pick-me-up because it is packed with flavonoids, which studies have shown support brain health. Research suggests neoenzymes can also protect neurons against neurotoxin-induced injury, counteract neuroinflammation, and promote memory, learning, and cognitive function.

A cup of brewed green tea has 28 milligrams (mg) of caffeine, compared to 96 mg of caffeine per cup of black brewed coffee, according to the Mayo Clinic. Lo and behold, green tea can be a preferred alternative compared to coffee when you want to relax.

Flavonoids are a type of healthy plant and fungal compound also present in dark chocolate, citrus fruits and wine. For all the green tea’s green light, Figueroa says to snooze the caffeine in the afternoon if you want to maximize your chances of a good night’s sleep.

Dark Chocolate Provides an Antioxidant-Barry Indulgence

The way that dark chocolate helps alleviate stress, how it changes the body’s chemistry, and how it can be eaten for pleasure. Chocolate seems so indulgent; it can be an actual treat just to take time to eat a piece, and that on its own can ease stress, says Meyerowitz.

Dark chocolate, which contains high levels of antioxidants, may also help reduce stress by decreasing levels of stress hormones in the body. A study has found that following participants who consumed around 1.5 ounces (oz) of the treat per day for two weeks. But don’t forget to eat dark chocolate in moderation, Meyerowitz cautions. That means, for example, aiming to eat just one-fourth of a small dark chocolate bar (1 oz or so). And ensure it doesn’t have an unwarranted excess of added sugar, said Figueroa.

Selecting high-quality dark chocolate is also key, she says. You may know about the “bean-to-bar” movement, which emphasizes high-quality ingredients and in-house control of every aspect of the chocolate-making process. This “farm-to-table” method makes sure the bar is filled with natural and wholesome nutrients, without the obscure additives and chemicals.

There should only be two or three ingredients on the label — look for cacao beans, cane sugar and cocoa butter. A high cocoa content is also sought after. Dark chocolate with 85 percent cocoa may give you a greater mood boost as compared to chocolate containing 70 percent cocoa, according to a 2022 study.

Whole Grains Are a Mood-Boosting Way to Carbo-Load

Carbohydrates have been shown to raise temporary serotonin, a hormone that elevates mood and decreases stress, according to research. After the elevation of serotonin levels, individuals under stress feel more focused and sharper.

Just be sure to pick healthy, unadulterated carbohydrates, such as sweet potatoes and whole grains, for better nutrition, and to reduce simple carbs, such as cookies and cake, as well as “white” foods, including white pasta and white bread.

Refined carbs create a rapid rise and fall in blood sugar. Complex carbs also have vitamins and minerals along with fiber, which means they take longer to digest and don’t have as immediate an effect on blood sugar, according to the Harvard T.H. Chan School of Public Health.

As fiber can also be supportive of a healthy gut microbiome, Figueroa recommends that you go for high-fiber foods, such as whole rye, buckwheat, and brown rice.

Sparse Omega-3 Fatty Acids in Avocados for Stress Relief

Avocados aren’t only delicious when smashed into guacamole or chopped and tossed in a salad — they provide omega-3 fatty acids, too. According to research, high doses of these essential acids can also help reduce anxiety.

In addition to the potential stress-relief benefits Meyerowitz adds that it’s critical to get enough omega-3 fatty acids in your diet, which is good for overall health — what the federal government’s dietary guidelines define as 1.6 grams (g) of ALA (alpha-linolenic acid, a type of omega-3 fats) for adult men and 1.1 g of ALA for adult women.

Avocados’ potential superpower, however, doesn’t stop at omega-3 fatty acids. They’re also made up of phytochemicals, fiber , and essential nutrients. In a review of 19 clinical trials and five studies from 2021, the authors concluded that eating avocados may positively affect heart health, brain health, gut health and possibly weight management.

The researchers think this is because avocados contain a relatively lower caloric density and ratio of saturated fat to unsaturated fats, and that they are a good source of prebiotic fiber.

Furthermore, one large survey of U.S. adults found an association between eating avocados and higher diet quality and nutrient intake and a lower prevalence of metabolic syndrome, a cluster of conditions, including high blood pressure and obesity. It’s worth noting, however, that the survey only indicated an association, not a cause-and-effect relationship, between eating avocados and these healthier health markers.

Fish Can Help Keep Your Heart Healthy While Fighting Stress

Add seafood to your plate to combat stress and help prevent heart disease. Fatty fish specifically are an excellent choice because they’re heart-healthy, and their omega-3s may provide relief from depression since the nutrients easily interact with brain molecules related to mood, Harvard Health Publishing said. Fatty fish are classified by the American Heart Association as tuna, halibut, salmon, herring, mackerel, sardines, and lake trout.

Not a fish fan? Other whole-food options include seaweed, chia seeds, flaxseeds, walnuts, and fortified food like some brands of eggs, milk, soy milk, and nut milk. Another option is to take omega-3 supplements, such as fish oil, which can be purchased at your local pharmacy or grocery store. They’re also linked to a lower risk for heart disease and stroke, according to Harvard Health Publishing.

And if you are not eating a balanced diet that includes fish at least twice a week — a key source of omega-3s — then fish oil is OK, Figueroa says. But she warns it’s best to check with your doctor or registered dietitian before starting a supplement regimen, so you can determine the ideal brand and dosage for your health goals.

Drinking warm milk before bedtime is an age-old home remedy for sleeping better at night. According to SleepAdvisor. org, warm milk has a soothing effect on the body as much as on a mental plane. For those who have grown up drinking warm milk before bed, the routine can tell it is time to go to sleep, for instance. Also, sipping a hot drink on the couch is inherently relaxing.

Foods rich in calcium are an important part of a healthy diet for bone health, but this nutrient might also help lower depression. A 2023 study of nearly 15,000 subjects found that as calcium intake increased, symptoms of depression declined. Calcium- and vitamin D-fortified milk and other dairy foods can soothe muscles and stabilize mood. One review even determined that calcium could soothe symptoms of premenstrual syndrome.

If milk isn’t really your thing, other dairy sources, such as yogurt and cheese, are also great sources of calcium, MedlinePlus explains. If you’re lactose intolerant, sources of calcium include canned salmon with soft bones, almonds, sunflower seeds, and green leafy veggies (such as kale, broccoli, turnip greens, and bok choy).

Nut Butter Is a Good Stress-Busting Snack, High in Healthy Fat

Nuts contain a lot of nutrients, including B vitamins, as well as unsaturated fatty acids. B vitamins are a key part of any healthy diet, and limiting them can also exacerbate stress, Meyerowitz says. Almonds, pistachios, and walnuts might even help reduce blood pressure levels.

One small study from 2022 suggests that eating walnuts may help protect college students from some of the harmful effects of academic stress. If you’re aiming to include nuts in your diet, just keep in mind to keep portions to just a handful a day, for fear of an excess of calories.

Nuts and seeds are also high in magnesium, and that’s a bonus, Figueroa says, since magnesium has been associated with improved anxiety management. One review found that magnesium might benefit people with mild to moderate levels of anxiety, but more studies are needed before this treatment could be recommended universally.

Strawberries And Citrus Fruits For Vitamin C To Combat Stress

Some studies have shown that elevated levels of vitamin C can help alleviate stress levels. In one double-blind study, 500 mg per day of vitamin C was associated with reduced stress levels in participants.

Another review reported that vitamin C supplementation might be beneficial in alleviating symptoms of disorders related to stress, including anxiety and depression. Fruit: Oranges, grapefruits, and strawberries are quite good candidates.

Probiotic Helps Create Healthy Gut Microbiota to Brace You for Stress

Probiotics (the good-for-you bacteria) are “the best things we can do to support healthy gut hormones,” says Figueroa. Harvard Health Publishing reports that probiotics are also useful for boosting the immune system, defending against harmful bacteria, as well as increasing the digestion and absorption of nutrients.

A 2021 study reported that the probiotic Lactobacillus plantarum might reduce symptoms of stress and anxiety, possibly from an interaction between the gut microbiome and mood.

While probiotics can be found in supplement form, Figueroa notes that is unregulated by the U.S. Food and Drug Administration (FDA), and the pills can sometimes be pricier than their food counterparts. Some of the best-selling brands cost more than $40 for a month’s supply, for example.

Luckily, probiotics also naturally exist in food and appear to be just a little better than the better-known pill form, but both are effective carriers for good bacteria, according to a second study.

Figueroa’s favorite is a fermented yogurt drink called kefir. She also prescribes yogurt and fermented foods, including kombucha and miso — a Japanese fermented bean paste, part of miso soup.

Fiber-Rich Foods May Lower Stress and Anxiety

High-fiber foods are gut-friendly, and, as Figueroa noted, can help lower stress levels. A high-fiber diet may be associated with reductions in anxiety, depression, and stress, according to one review. But a 2021 study of more than 3,300 adults showed that higher dietary fiber was associated with less psychological distress. There was also a decreased risk of depression for women with high fiber intake.

Figueroa suggests increasing dietary fiber through foods such as beans, green peas, berries, almonds, pistachios, flaxseed, sesame seeds, and plenty of greens like kale and broccoli. Whole grains are fiber champs, too. Whole grain–based foods will often have a symbol or wording on the package indicating as much, but to be safe, look for “whole grain” or “whole wheat” listed as the first ingredient.

“We hear this all the time: ‘eat foods that are high in fiber,’ and it’s because they stabilize your blood sugar and avoid spikes in your insulin levels,” Figueroa says.

A drop in blood sugar can provoke fatigue, anxiety, shaking, irritability, and difficulty concentrating, the Mayo Clinic says. When blood sugar gets low, there’s a hormonal response, with a rapid release of epinephrine and glucagon, followed by a slower release of cortisol and growth hormone, according to the University of California, San Francisco — so keep the pantry stocked with lots of fiber-rich foods and avoid blood sugar spikes and crashes from empty carbs, like chips and candy.