The Ultimate Diet Guide for Stress Management

Stress might seem harmless, but it’s anything but. While short-term stress can lead to bothersome headaches, stomach cramps, weight gain, and more bouts of colds and flu, chronic, unremitting stress impacts every part of your body, from your digestive and reproductive systems to your immune system.

Left unaddressed, chronic stress can even increase your risk for conditions such as obesity, type 2 diabetes, heart disease, depression, and anxiety, according to the National Institute of Mental Health (NIMH).

That’s right: Stress isn’t just making you grumpier - it may also be making you fatter and sicker.

For Everyday Health’s United States of Stress story, of the nearly 6,700 people we surveyed, 35 percent rated their stress as a 6 or 7 on a scale of 1 to 7 (with 7 being the highest), over the past month. We also asked respondents how they deal with stress, and among the various coping mechanisms they could pick, 22 percent of people reported turning to food.

How Your Diet Can Affect Stress Levels, for Better or Worse

Problem is, people may be making their stress worse by taking that very action. That’s because diet choices can make or break your stress levels.

Let’s put it this way: Those cookies and potato chips aren’t doing you any favors. Ali Miller, RD, CDE, an integrative dietitian at AliMillerRD.com and author of The Anti-Anxiety Diet, says that refined carbs such as these spike blood sugar and then cause it to crash, increasing stress and anxiety. But choosing healthy foods — including healthy fats such as avocados, eggs, and walnuts — has the opposite effect, creating a “favorable hormone signaling in the brain, which supports satiety, mood regulation, and sleep and energy balance,” Miller says.

An urge to make a beeline for the vending machine when stress is sky-high isn’t your fault. When you’re stressed, your body pumps out hormones that rev your appetite and send your cravings for unhealthy comfort foods soaring, according to Harvard Medical School. Meanwhile, stress can lead to a loss of lean muscle mass, which decreases your metabolism and increases your risk for weight gain.

Of course, that’s just part of the equation. From sleep, diet, and exercise, to work, family, and romantic relationships, stress can take a toll on every aspect of your life.

Fortunately, there’s a solution — and we can help show you the way.

To help you build the ultimate stress-busting diet, we came up with a detailed food list and 14-day meal plan that’s specifically balanced to meet all of your nutritional needs while calming stress hormones, increasing feel-good hormones, and keeping energy high. We also offer some expert-backed tips and tricks that we hope will help you tame your stressors once and for all.

Preparing healthy food may be the last thing you want to do when you’re pressed for time and strung out. But rest assured that your time and effort will pay off in a big way — and that you’ll likely notice the benefits of this plan when your stress levels are at their highest. What you’ll potentially be getting out of this plan: more energy, a calmer mind, a boosted immune system, and maybe even a slimmer waistline. Need we say more?

The Best and Worst Foods Proven to Affect Stress Management

When stress strikes, the body releases the hormones cortisol, insulin, and ghrelin, which can ramp up hunger and cravings for unhealthy foods, notes Harvard Medical School. If the stressful event continues, those hormones remain elevated, increasing levels of another hormone called leptin, which helps your body recognize when it’s full. These hormonal changes can raise your risk for a condition called leptin resistance, which November 2010 research in Trends in Endocrinology & Metabolism shows is linked to obesity.

Fortunately, knowing which foods to fuel up on (and which to skip) can help you get your stress levels under control. Next, learn about the research that suggests how.

Foods to Eat When Stressed

Warm, Soothing Foods

For conquering stress, a food’s nutrient profile might be just as important as how it makes you feel. Take a calming, warm cup of tea, for instance, says Sandra Meyerowitz, MPH, RD, an online nutrition coach and the owner of Nutrition Works in Louisville, Kentucky. There's the soothing effect of sipping a warm drink, regardless of the flavor — but certain herbs have been shown to have a relaxing effect on their own, Meyerowitz says. For example one study published in March 2013 in the Journal of Psychopharmacology suggests chamomile may reduce anxiety by helping rewire the body's stress response, and increasing production of the feel-good hormones serotonin and dopamine.

Dark Chocolate

Usually, dessert isn’t a good choice when you’re stressed, but dark chocolate may be an exception. This treat could help reduce stress in two ways — via its chemical impact and its emotional impact. Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it, and that feeling alone can help reduce stress, says Meyerowitz. Dark chocolate, which is also rich in antioxidants, can also lower levels of stress hormones in the body, according to a Swiss study published in the Journal of Proteome Research in which participants had eaten about 1.5 ounces (oz) of the treat per day for two weeks. Just be sure to avoid excess calories in your diet by not overindulging in chocolate, advises Meyerowitz. Keep serving size in mind with dark chocolate, as the calories can add up quickly. Stick to a 1-oz serving or less of at least 60 percent cacao dark chocolate daily.

Whole-Grain Carbohydrates

Low-carb keto diet followers, take note: The right carbs can act as stress busters! According to MIT, carbohydrates can increase levels of serotonin, a chemical in the body that helps boost mood and reduce stress. More serotonin means more concentration and a more productive workday. But picking the right carbs is critical. Refined carbs — such as chips, cookies, and crackers — are tied to inflammation, stress, and depression, according to a May 2010 study in Psychosomatic Medicine. These carbs may also raise your blood pressure, straining your heart health, suggests a 2016 review in Progress in Cardiovascular Diseases, and lead you to overeat later in the day, other research suggests. Complex carbs, on the other hand, can do wonders for your stress levels because they digest more slowly and keep blood sugar levels more even, according to Harvard Medical School. Sources of complex carbs include sweet potatoes and whole grains (such as whole-grain bread, quinoa, brown rice, and steel-cut or old-fashioned oats).

Bananas

For a quick pick-me-up, skip Starbucks and reach for a banana instead. The yellow, potassium-rich fruit contains the mood-boosting chemical dopamine, along with magnesium, levels of which plummet during stressful times. A preliminary study published in Neuropharmacology also found that magnesium deficiency increased depression and anxiety symptoms in mice. Bananas are furthermore a rich source of certain B vitamins, such as vitamin B6, which helps the nervous system run correctly, and can decrease stress and fatigue, according to a July 2010 study inPsychopharmacology that looked at the use of high-dose B-complex vitamins. An added perk: The potassium bananas offer can help lower high blood pressure, according to Harvard Medical School.

Fatty Fish

Stress can tax the heart, but noshing on fatty fish can help strengthen your ticker and boost your mood, to boot. Heart-healthy omega-3 fatty acids in whole fish like tuna, halibut, salmon, and sardines may help ease depression, suggests a September 2015 review in Journal of Epidemiology & Community Health. Lowering overall stress and anxiety is another possible benefit, according to a study in the August 2015 Clinical Psychopharmacology and Neuroscience.

Water

Looking for a quick and simple way to ease stress? Fill your cup with water and sip away! The importance of hydration during stressful times is well-documented. Even mild dehydration can increase cortisol levels, which contributes to increased stress, as described in a study in Journal of Sports Sciences. While drinking enough water will not make your stressors vanish, taking this step will help set your body up to handle stress when it does occur. According to the National Academies of Sciences, Engineering, and Medicine, the average woman needs about 2.7 liters of water per day, while the average man needs about 3.7. (About 80 percent of that hydration should come from beverages, whereas the remaining 20 percent can come from food.)

Milk

Your mom might’ve been onto something when she made you drink all your milk at the dinner table. Turns out, calcium might not only strengthen your skeleton — it could also brighten your mood. A December 2012 study in Nutrition Research and Practice found that Korean women who consumed the least calcium reporting feeling the most depressed. Milk and other dairy with calcium and added vitamin D can help muscles relax and stabilize mood; a January 2017 study in Obstetrics & Gynecology Science suggests these nutrients may even ease symptoms of premenstrual syndrome, which we ladies know can definitely crank up the stress!

Nuts

Nuts are a boon to your health in more ways than one. First, they’re satiating, meaning they can help ward off unhealthy cravings. Second, they could help lower blood pressure, according to a July 2012 study in Hypertension, which focused on pistachios. And third, Meyerowitz says, their B vitamins have been shown to help lower stress levels. Just remember to reach for only a small handful, as nuts are calorie dense and can lead to weight gain if you eat too many.

Oranges and Other Vitamin C–Rich Fruits

Vitamin C will not only ward off scurvy — the nutrient can also keep stress at bay. One small randomized, double-blind, placebo-controlled study published in Psychopharmacology found that when people took 3,000 milligrams (mg) of vitamin C in a slow-release formula each day, their cortisol levels, and overall stress, decreased. Eating citrus fruits, including oranges, grapefruit, and strawberries, is a good start, but you would need a supplement to reach such high levels of these nutrients. Speak with your doctor before adding vitamin C supplements to your diet.

Avocados

Guac out to your heart’s content. Avocados are packed with healthy monounsaturated fats, vitamin C, vitamin B6, potassium, and fiber, making for a perfect stress-fighting snack. As mentioned, vitamins C and B6 can help reduce stress, and the fruit’s potassium may help lower blood pressure. Not to mention, the healthy fat and fiber in avocados can help contribute to satiety, discouraging you from unhealthy snacking when you’re stressed, suggests an April 2017 study in The FASEB Journal.

Foods to Avoid When Stressed

Leafy Greens

You might think desk salads are boring, but for lowering stress, they may be one of the best choices you can make at lunchtime. Leafy-green vegetables, such as spinach and kale, as well as other raw fruits and veggies, are stress-busting powerhouses, as described in an April 2018 study in Frontiers in Psychology. As a rich source of magnesium, leafy greens can help regulate cortisol and blood pressure levels. Plus, green leafy veggies contain folate, which plays a key role in the production of the feel-good chemical dopamine. 

Of course, not all foods are good for stress levels. In fact, some foods (or too much of them) may actually make matters worse. Knowing what to put on your plate is just as important as knowing what to skip for lower stress levels.

Caffeine

Your cup of Joe could support or sabotage your stress levels. It comes down to volume and timing. “There’s nothing wrong with a couple of cups of a caffeinated beverage earlier in the day, but skip it after noon, as it can interfere with sleep,” says Evelyn Tribole, RD, co-author of Intuitive Eating and a private-practice dietitian in Newport Beach, California. Beverages such as caffeinated coffee or tea can help improve mental focus when taken in small amounts, but drinking too much may have unintended effects. “Too much caffeine can make you feel anxious, jittery, and more stressed than you actually are,” adds Molly Kellogg, LCSW, CEDRD, a psychotherapist and dietitian in Philadelphia.

Alcohol

Be mindful of your alcohol intake, as it could similarly help or hurt your stress levels. “If someone has any tendency to overdo it, alcohol is a bad idea,” says Kellogg. When stress is an ongoing issue and someone continues to turn to alcohol to calm their nerves, it can actually contribute to a feeling of depression and make stress more difficult to manage in the long term. Clearview Treatment Programs notes it’s better to abstain from alcohol if you’re feeling depressed or think you lean on it too much. It’s also important to note that alcohol can be a major contributor to many chronic health conditions. In fact, an August 2018 study in The Lancet found that drinking alcohol is one of the leading causes of death and disability worldwide.

Refined Sugar

“Avoid taming stress with sugar,” advises Miller. Refined sugar, which is the kind in cookies, cakes, and candy, causes blood sugar to soar and then quickly drop (often described as a “crash”). This is the opposite of what you need when your stress levels are high and your energy levels are low. A study published in July 2017 in Scientific Reports found that increased intake of refined sugar may also raise the risk of depression.