meditation. Mindfulness. move. Learn about the alliterative trio of stress-reducing practices. It’s no secret that these ubiquitous stress solutions are widely reported and adopted. After all, they are known to increase our stress tolerance and improve our ability to cope with triggers. But as we all know, what we eat also has the power to change how we feel. Indeed, it’s no secret that nutritious meals can improve our moods. When it comes to the best stress-relieving foods, delicious, beneficial ingredients are key to making us feel our best.
I’m wary of generalizing, but it’s safe to say that we’re probably all very familiar with the concept of stress. It can be assumed that we may all have experienced this as well. Reports of a national mental health crisis are increasing — and have been for years. A March 2022 ValuePenguin survey found that 84% of Americans feel stressed at least once a week (up from 78% reported in March 2021). In other words: bad.
Stress Relief Food Expert
The good news, though, is that we can consciously design our meals, snacks, drinks, and occasional indulgences to combat creeping stress. When it comes to stress-relieving foods, the usual skeptics prevail. Fruits, nuts, and adaptogenic herbs dominate, but adding a few surprising superfoods (hint, hint: organ meats) will help lead to a happier, healthier appearance and life.
I’ve teased delivery long enough. Ahead Kim Rose, RDN, shares her expertise in the world of stress-relieving foods. Read on for her seven recommendations for stress-relieving foods, plus key insights into how diet can improve mental and emotional health. Let’s take a closer look.
Kim Ross, RDN
Kim Rose, RDN, CDCES, CNSC is a registered dietitian in Florida. Her mission is to guide others to become more educated and understand how to address personal health issues. Kim provides culturally inclusive nutritional counseling by addressing common and complex food and health topics that highlight individual needs.
Foods to avoid or limit to reduce stress
Ross pointed to “sugary, caffeinated beverages” such as alcohol and energy drinks as two of the biggest stress culprits. “Energy drinks may give you an artificial boost,” the nutritionist points out, “but they can lead to adverse mental health outcomes that lead to stress.” Of course, our social and even professional lives are often Built around going out for drinks, ordering wine with dinner and the occasional nightcap. But Ross says adopting a sober-curious lifestyle can help keep stress levels stable. (Because after all, a little “good” stress is good for your health in and of itself.)
If you don’t want to stop drinking entirely, Ross turned to the Centers for Disease Control and Prevention to learn about safe recommended drinking amounts. Daily recommendations recommend no more than one drink per day for women and no more than two drinks per day for men. “Alcohol may initially release your inhibitions and reduce your stress, but it may leave you more stressed than you were before drinking,” she says. (See here for our favorite zero-alcohol drinks that make for a delicious break from drinking.)
The role of adaptogens in stress relief
Adaptogens are a buzzword in the health world and have been used to combat stress for centuries in Chinese and Ayurvedic healing traditions. “Think of adaptogenic plants as natural stress regulators,” says Ross. Her two favorites? Holy basil and ashwagandha. “Holy basil,” she points out, “is an adaptable plant that can provide us with a calming foundation to help us relax and unwind after a long day.”
However, ashwagandha is probably the adaptogen that gets the most attention. Ross says its popularity can be attributed to its stress-relieving powers. “The roots and berries of the ashwagandha plant have been used in traditional medicine for a variety of purposes, allowing you to relax, get a good night’s sleep, and be rejuvenated at night.”
Unfortunately, as with any health trend, questionable products often flood the market. To ensure you’re purchasing high-quality, supportive adaptogens, look for a supplier with National Sanitation Foundation (NSF) certification, says Rose. “NSF certification ensures that products such as dietary supplements have been tested for safety and that what is listed on the label is what is in the product.”
To make the days ahead a little calmer, Ross stresses making sure the products you buy have “clinically effective levels of relevant adaptogens.” This is another way to make sure you’re getting the benefits of this ingredient—besides being clear about your use with your doctor, which is most important.
7 stress-relieving foods nutritionists want you to try
chamomile tea
Already used to drinking chamomile tea as a bedtime drink? Not only can you help your drowsy self nod off, you can also proactively lower your stress levels. Rose recommends brewing a cup to wind down in the evening or any time of day you want to soothe your mood. A practical nightcap to help you win.
recipe: Chamomile and Jasmine Herbal Ice Cubes
poultry
It’s no wonder turkey keeps us sleeping through Thanksgiving dinner, and according to Ross, it’s all thanks to tryptophan. “Tryptophan is an essential amino acid that our bodies cannot make; therefore, we must get it from the foods we eat. Tryptophan is the only precursor to serotonin,” she adds. Sound familiar Yes, serotonin is a feel-good, burnout-fighting hormone that’s known to reduce depression and regulate anxiety.
recipe: whole roast chicken
avocado
Our all-time favorite fruit (berries, if we’re being specific) knows no bounds. Avocados are praised for being rich in skin-supporting biotin as much as they are delicious on baked sourdough, but they are also rich in magnesium. “Magnesium is important for stress management and protecting the body from stress,” Ross adds.
recipe: Grapefruit, Avocado and Golden Beet Salad with Crispy Chickpeas and Feta
cashew
If they’re not already your go-to snack, it’s time to stock up. “When looking for foods rich in tryptophan, cashews are your best bet to help you avoid burnout,” advises Ross. If you don’t eat or enjoy poultry, cashews are a great plant-based option, and they give this comfort soup a delicious, creamy flavor.
recipe: Big Green Immune Boosting Vegetable Soup
organ meat
Now that’s an unknown factor. Ross recommends adding liver, gizzards and kidneys to your shopping cart the next time you go to the store. “Vitamin B-2, also called riboflavin, is found in organ meats,” she says. “Riboflavin helps convert carbohydrates into energy that the body can use. It can also help you overcome physical burnout. These benefits are enough to make anyone a believer. If you’re still wary, trust the taste. Surprisingly, incredibly delicious some might say.
recipe: Wholesome Yum’s Chicken Liver Pate
dark chocolate
Chocolate lovers, unite! This proven, health-boosting staple is a favorite among health enthusiasts, and for good reason. “Dark chocolate has many benefits, one of which,” Ross points out, “is that it’s a great mood booster and combats that intense feeling of lethargy.” Another reason to always say yes to a mid-day or after-dinner treat. These truffles pair superfoods with avocado for an extra calming effect.
recipe: Birdseed Dark Chocolate Avocado Truffles
Adaptogen Fuel Drink
If you’re new to the (broad) world of adaptogens, one of the easiest ways to get stress relief is to add them to your drinks. This creamy, comforting hot cocoa is packed with adaptogens and perfect for after-night meals.
recipe: Adaptable Hot Chocolate
