Your Cart is Empty
Stress is a natural part of life, but the right foods can help manage stress levels and support mental well-being. Certain foods play a role in lowering cortisol levels, stabilizing blood sugar, and promoting a balanced stress response. Nutrient-rich options like fatty fish, dark chocolate, and fermented foods contribute to brain health, regulate cortisol levels, and reduce inflammation.
A diet rich in essential nutrients can support mood, immune function, and overall well-being. This guide explores 14 of the best stress-relieving foods and how they can help reduce stress and anxiety while supporting overall health.4
Nutrients play a direct role in brain health and mood stability. Omega-3 fatty acids, magnesium, and antioxidants help regulate cortisol levels, support the nervous system, and promote relaxation. These essential nutrients also reduce inflammation, which can contribute to stress and anxiety.
Gut health is closely linked to emotional balance. Beneficial bacteria called probiotics in fermented foods support the body's stress response by improving digestion and reducing blood sugar spikes. A well-balanced gut microbiome helps manage stress and anxiety, making diet a key factor in overall mental well-being.
Eating nutrient-rich foods may support brain function and a balanced stress response. These 14 stress-relieving foods promote relaxation and improve overall health.
Fatty fish are packed with omega-3 fatty acids, which may help support stress management and brain health.
These healthy fats support brain health, improve mood regulation, and may reduce inflammation linked to chronic stress.5
How to eat it:
Enjoy grilled salmon with roasted vegetables.
Add tuna to whole-grain sandwiches or salads.
Eat sardines on whole-grain toast with olive oil.
Avocados provide healthy fats and B vitamins, essential for a balanced nervous system. These nutrients help regulate cortisol and reduce the effects of chronic stress on the body. Their fiber content supports blood sugar stability, preventing energy crashes contributing to stress and anxiety.
Adding avocados to meals is simple and versatile. Mash them onto whole-grain toast with olive oil and lemon for a nourishing breakfast, blend them into smoothies for a creamy texture, or slice them into salads for an extra boost of essential nutrients.
Dark chocolate contains antioxidants and magnesium, which help relax the nervous system and regulate stress hormone cortisol. Eating it in moderation may improve stress management and promote a sense of well-being. Choosing varieties with 70% cacao or higher provides the most benefits without excessive sugar.1
This natural mood booster can be enjoyed in many ways. A small piece after meals can satisfy cravings while supporting brain health. Melting it into warm milk creates a soothing drink. Adding dark chocolate to oatmeal or yogurt enhances flavor while providing stress-relieving nutrients.
Herbal teas provide natural stress relief and promote relaxation. Chamomile tea contains apigenin, an antioxidant that binds to brain receptors to reduce anxiety and support restful sleep.
Green tea is rich in L-theanine, an amino acid that may promote relaxation and focus. Black tea has been shown to regulate cortisol levels and aid in stress recovery.6
How to drink it:
Swap your morning coffee for green or black tea to support brain function.
Brew a cup of chamomile before bedtime to improve sleep quality.
Sip on a warm mug during the day for a soothing effect.
Nuts and seeds are packed with healthy fats, magnesium, and fiber, all of which help relax muscles and support the nervous system. Magnesium plays a role in regulating cortisol levels, while fiber helps prevent blood sugar spikes that can contribute to increased anxiety.
Pistachios contain nutrients that support heart health and may contribute to relaxation. Eating a handful of almonds, sunflower seeds, or pistachios daily provides essential nutrients that support heart health and the body's stress response. Sprinkling nuts and seeds over meals adds texture and boosts nutrient intake.
Fermented foods contain beneficial bacteria called probiotics, which support gut health and may affect mood regulation. A balanced gut microbiome plays a key role in mood regulation and emotional resilience, making these foods a vital part of a healthy diet.3
Probiotic-rich foods contribute to gut health, which may have an impact on serotonin production and mood regulation. Adding Greek yogurt to breakfast, eating kimchi as a side dish, or drinking kefir regularly can improve gut health and support mental well-being.
Berries are rich in antioxidants, which help combat oxidative stress and support overall well-being. These fruits are also rich in vitamin C, which helps lower cortisol levels and support the immune system during stressful periods. Their natural sweetness makes them an easy addition to a healthy diet.
How to eat them:
Add to oatmeal for a nutrient-rich breakfast.
Mix into yogurt for a satisfying snack.
Blend into smoothies for a refreshing boost of essential nutrients.
Oats and whole grains provide complex carbohydrates that promote serotonin production, a neurotransmitter that helps stabilize mood and reduce stress levels. These fiber-rich foods support gut health and play a role in stress management by keeping digestion steady.
Their slow-digesting nature helps regulate blood sugar, preventing energy crashes and mood swings. Eating oatmeal for breakfast or swapping white rice for quinoa can support brain health while providing long-lasting energy.
Sweet potatoes provide fiber and vitamin C, which support overall health and may contribute to a balanced stress response. Their high antioxidant content helps reduce inflammation, making them beneficial for mental and physical health.
The slow-releasing carbohydrates in sweet potatoes provide steady energy, preventing blood sugar spikes that can contribute to increased anxiety. Their natural sweetness makes them an easy addition to a balanced diet.
Shellfish are packed with zinc and vitamin B12, which are essential for brain function and overall well-being. Zinc helps regulate the body's stress response, while B12 supports the nervous system and may help reduce anxiety symptoms.
These nutrient-dense seafood options provide protein and healthy fats, contributing to brain health and overall well-being. Including oysters, mussels, or clams in meals can help the body manage stress more effectively.
Garlic contains antioxidants and sulfur compounds that support immune function and may help reduce inflammation. Its active compounds support immune function and may regulate cortisol levels, helping the body adapt to stressful situations.2
How to eat it:
Sauté in stir-fries and vegetable dishes.
Roast whole cloves for a mild, caramelized flavor.
Add minced garlic to salad dressings and marinades.
Artichokes are rich in prebiotics, which help nourish beneficial gut bacteria and may contribute to gut-brain health. A healthy gut plays a key role in stress management and emotional balance, making prebiotic-rich foods a vital part of a stress-relieving diet.
These nutrient-dense vegetables are also packed with magnesium, potassium, and vitamin C, which help regulate stress hormone cortisol and support overall well-being. Including artichokes in meals can promote gut health and relaxation.
Tahini is a nutrient-rich spread made from ground sesame seeds. It contains healthy fats, magnesium, and amino acids that help relax the nervous system and promote a sense of calm. These nutrients play a role in reducing stress and stabilizing mood.
This sesame-based butter contains tryptophan, an amino acid involved in serotonin production. Including tahini in meals can support brain health and help regulate stress levels.
Warm milk is commonly consumed before bed as a comforting drink that may promote relaxation. It contains tryptophan, an amino acid that helps the body produce serotonin and melatonin, both promoting relaxation and restful sleep.
The calcium in milk also supports nervous system function, helping to reduce stress. Drinking warm milk before bed can be part of a calming nighttime routine that promotes relaxation.
What you eat plays a major role in how your body manages stress. Incorporating stress-reducing foods like fatty fish, nuts, berries, and probiotic-rich options can help regulate mood, support brain health, and keep cortisol levels in check.
Small dietary changes—such as replacing processed snacks with nutrient-dense alternatives or choosing herbal teas—may help support stress management. A balanced, nutrient-rich diet not only supports mental well-being but also strengthens the immune system and promotes relaxation, helping you feel calmer and more in control.
What foods help reduce stress the fastest?
Fatty fish, dark chocolate, and herbal teas are some of the best foods for quick stress relief.
Can diet really impact stress levels?
Yes! Nutrient-rich foods help lower cortisol, balance mood, and support the nervous system.
Are there any drinks that help with stress?
Yes, herbal teas (like chamomile and green tea) and warm milk can help promote relaxation.
Should I avoid certain foods to reduce stress?
Limit processed foods, excessive caffeine, and added sugars, as they can increase stress and anxiety.
How can I easily add stress-reducing foods to my diet?
Start by swapping processed snacks for nuts, adding more fatty fish, and drinking herbal tea instead of coffee.
Al Sunni, A., & Latif, R. (2014). Effects of chocolate intake on Perceived Stress; a Controlled Clinical Study. International journal of health sciences, 8(4), 393–401. https://pmc.ncbi.nlm.nih.gov/articles/PMC4350893/
Askari, M., Mozaffari, H., Darooghegi Mofrad, M., Jafari, A., Surkan, P. J., Amini, M. R., & Azadbakht, L. (2021). Effects of garlic supplementation on oxidative stress and antioxidative capacity biomarkers: A systematic review and meta-analysis of randomized controlled trials. Phytotherapy research : PTR, 35(6), 3032–3045. https://doi.org/10.1002/ptr.7021
Karbownik, M. S., Mokros, Ł., Dobielska, M., Kowalczyk, M., & Kowalczyk, E. (2022). Association Between Consumption of Fermented Food and Food-Derived Prebiotics With Cognitive Performance, Depressive, and Anxiety Symptoms in Psychiatrically Healthy Medical Students Under Psychological Stress: A Prospective Cohort Study. Frontiers in nutrition, 9, 850249. https://doi.org/10.3389/fnut.2022.850249
Naidoo U. (2020). Eat to Beat Stress. American journal of lifestyle medicine, 15(1), 39–42. https://doi.org/10.1177/1559827620973936
Polokowski, A. R., Shakil, H., Carmichael, C. L., & Reigada, L. C. (2020). Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play. Nutritional neuroscience, 23(7), 494–504. https://doi.org/10.1080/1028415X.2018.1525092
Steptoe, A., Gibson, E. L., Vuononvirta, R., Williams, E. D., Hamer, M., Rycroft, J. A., Erusalimsky, J. D., & Wardle, J. (2007). The effects of tea on psychophysiological stress responsivity and post-stress recovery: a randomised double-blind trial. Psychopharmacology, 190(1), 81–89. https://doi.org/10.1007/s00213-006-0573-2