Feeling stressed or a little low, there are some foods that I will always reach for to help ease my mood. Many would reach for a chocolate bar, a bag of crisps or a glass of wine as comfort foods, but the best stress reducing foods that I reach for might surprise you!

What Is Stress and How Does It Affect Your Body?

Now, I’m not talking about the kind of stress as a result of feeling threatened, when your body responds by releasing a flood of stress hormones, including adrenaline and cortisol to alert the body of an “emergency”. The type that makes your heart beat faster and your blood pressure rise. That’s your “fight or flight” response.

The stress I’m referring to here is the type that may be underlying and perhaps overwhelming at times, as a result of emotional strain or mental anxiety; work stress due to pressures and deadlines, emotional stress after an argument, even being stuck in a traffic jam stress can all be causes of stress and how we manage this differs from person to person.

This type of stress affects you physically and some of the first signs can be headaches, tiredness and fatigue and a lack of appetite or constant cravings. If you’re stressed, your body is producing high levels of the stress hormones and these will cause physical symptoms.

Whilst stress isn’t a medical condition, having coping strategies to help deal with the short term effects can not only impact your immediate ability to cope but also help develop your emotional resilience in the longer term.

It’s important to nourish your body rather than encouraging the release of further stress hormones. Eating well and making the right food choices when you’re feeling stressed or low is key but exercise and focusing on rest and relaxation also play a big role.

The Connection Between Food and Mood

What you eat directly impacts your brain chemistry, hormones, and overall mental wellbeing. Think of your body as a complex system where the gut plays a central role in regulating mood. In fact, the gut is often referred to as the “second brain” because it produces many of the same neurotransmitters, like serotonin, that influence how you feel.

Eating nutrient-rich foods provides your body with the building blocks it needs to produce these mood-regulating chemicals. On the other hand, poor food choices, like highly processed snacks or sugar-laden treats, can cause spikes and crashes in your blood sugar, increasing feelings of anxiety and fatigue. By choosing foods rich in vitamins, minerals and healthy fats, you’re not just fueling your body…you’re giving your mind the support it needs to handle stress and maintain a positive outlook.

4 Best Stress-Reducing Foods

Now this isn’t a definitive list of the best stress-reducing foods to eat to calm and reduce stress but these are my regular healthy snacks for stress relief go-to’s!

1.     Herbal Tea

Yes, the top spot goes to herbal tea! I’m not a fan of cold drinks in general and instead find warm drinks soothing and comforting, effectively calming the nervous system within the gut. Whilst I do enjoy black tea (with milk) and green teas regularly throughout the day, I tend to switch to soothing herbal choices from late afternoon and into the evening. It’s also a way to ensure against dehydration and avoid headaches.

My usual choices are:

• • Peppermint tea: as well as being invigorating this can also act as a natural muscle relaxant
  • Chamomile tea, this has been used throughout history with anxiety for its calming and relaxing properties. It is particularly good nearer bedtime (after a long hot bath!)
  • Ginger tea; the warming sensation is very soothing
  • Cinnamon tea; this slightly sweet and warming spice is a delicious comforting drink

2.     Peanut Butter on Fruit or Oat Cakes

If I’m feeling stressed, I’m usually in search of carbs; after all, these foods do send messages to the brain that help you to feel better; our gut is intricately linked with our mental health. However, any carb won’t do… as a nutritionist, I know that this feeling will be short-lived if I choose a quick fix. Instead, I prefer to indulge in some dense, slow-releasing oat cakes with a rich and decadent nut butter, that is high in good fats and protein. These further slow down the digestive process and avoid a sugar spike and will be far more satiating aside from being really good to eat.

Apple slices with peanut butter too… That delicious combination of crunch, creaminess and sweetness is a perfect soother.

3.     Popcorn

I would always opt for savoury snacks over sweet foods and I particularly love crunchy salty foods. In the absence of crisps (I rarely buy them as they are hard to resist!), popcorn is a fabulous snack to munch my way through. The volume you can eat with relatively little calories or fat means that a huge bowl, not only provides great protein and fibre but also means it lasts long enough for me to feel better!

Popcorn is really easy if you’ve got one of these fabulous microwave popcorn makers; simply pop a few in, along with a little salt and a tablespoon of oil (optional, but it does taste so good!) and microwave for 2mins.

4.     Fruit and a handful of nuts

I mainly choose apples and oranges and mainly cashews, walnuts and almonds. These nuts are a good source of Magnesium, which is a natural calmant. Whilst vitamin C is an important vitamin in managing stress, when it comes to oranges, peeling and easing the rind away and eating it segment by segment also plays a part, forcing me to savour and enjoy it more slowly. Fruit, particularly dried fruit, also provides a little extra sugar boost, which also helps as a pick-me-up.

 

Here’s one food that DOESN’T make my “best stress-reducing foods” list!

Interestingly, chocolate doesn’t make this list!  A small cube or 2 of good quality dark chocolate, with at least 80% solids, is a perfect end to a meal but it’s not what I reach for if I’m feeling low. It’s not a comforting choice for me, particularly since eating it would be over and done within seconds. I need a snack that takes a little longer to eat so my brain has time to register whilst I’m eating it and my mood has a chance to adjust!

However, if you’re craving chocolate, here’s a combo that ticks the right boxes….Roasted Almond Date & Chocolate Bark

What’s your favourite food to beat the blues…healthy or not? (no judgment!!)

Join me on my next retreat at Chateau de la Vigne to keep learning about to eat well to optimise your health!