Foods To Reduce Stress

Danielle Richardson January 17, 2024

When you’re stressed and busy, sometimes the best thing you can do for yourself is focus on eating a healthy diet. Cortisol is a key stress hormone that your body produces when you're stressed out. High levels of cortisol can cause memory impairment, depression, skin issues, difficulty sleeping, obesity, heart disease, digestive problems,and more!

While we can't change our stressors -- like the deadline of work projects or family commitments -- we can change our diet. There are foods that can actually help you lower your cortisol levels and reduce your stress!

Foods to Lower Cortisol + Reduce Stress Levels

  • Foods High In Omega 3 Fatty Acids: Anchovies, Avocados, Chia + Flax Seeds, Olive Oil, Walnuts, Oysters, Fish (Salmon, sardines, tuna, etc)
  • Foods High In Vitamin B: Eggs, Nutritional Yeast, Organic Animal Protein, Liver, Legumes, Citrus Fruits
  • Foods Rich in Magnesium: Avocados, Bananas, Broccoli, Dark chocolate, Spinach, Nuts & Seeds, Edamame, Quinoa
  • Foods Rich in Protein: Eggs, Meat, fish, poultry, beans, legumes, Quinoa, Greek Yogurt, Cottage Cheese
  • Foods That Promote Gut Health: Greek yogurt, Kefir, Kimchi, Kombucha, Sauerkraut

Foods That Raise Cortisol Levels

  • Foods To Avoid: Alcohol, Caffeine, High-sugar foods, Simple carbs, soda

Eating Healthy On The Go

The most challenging part of being stressed is that you are usually busy too! This makes the idea of eating healthy seem daunting but it doesn't have to be. There are several quick healthy options that are available to you throughout the week -- think grocery salads/meals to go, Sweetgreen, Chipotle, Tender Greens, or other quick + easy places where you can make a custom meal!

Additionally, find the stress reducing meals you like and them consistently -- like eggs for breakfast, yogurt + nuts as a snack, or protein + veggies for dinner!