Eating healthy foods can play a really important role in managing stress and improving overall mental well-being. The relationship between diet and mental health is supported by significant research, highlighting how certain foods can affect our brain chemistry, hormone levels, and stress response. Here are several ways in which a healthy diet can help manage stress:
Nutrient-Rich Foods That Support Brain Function:
B Vitamins
Foods rich in B vitamins, such as whole grains, leafy greens, and legumes, are essential for producing neurotransmitters like serotonin and dopamine, which regulate mood and promote feelings of well-being.
Snack idea: Handful of mixed nuts (raw and unsalted) that include sunflower seeds - vitamin b boost plus a dose of healthy fats
Omega-3 Fatty Acids
Found in oily fish like salmon and sardines, walnuts, and flaxseeds, omega-3’s have been shown to reduce symptoms of anxiety and depression, helping to improve overall mood and resilience against stress. One of the most important jobs of omega-3’s is to support cell walls, making cells healthy and strong - exactly what you want for high functioning brain cells
Food tip: tinned fish is a very affordable option to include oily fish in your diet. I love adding tinned mackerel or red salmon to my salads.
If you find the flavour a bit strong, try mixing with avocado or a pesto before adding to your meal.
Stabilising Blood Sugar Levels To Minimise Energy Dips
Consuming a balanced diet with whole foods, including complex carbohydrates, proteins, and healthy fats, helps maintain stable blood sugar levels throughout the day. Fluctuations in blood sugar can lead to mood swings and irritability, heightening feelings of stress. It also causes us to rely on caffeine or sugar to get through the day, which also negatively contribute to our stress levels. It can become a hard cycle to break but after a few days you will start to feel much better!
Foods like oats, brown rice, lean proteins, and non-starchy vegetables can contribute to more stable energy levels and improved mood.
It’s also so important to eat enough fibre throughout the day. Fibre slows down the rate food is digested, meaning sugar is broken down slowly and released into the blood more slowly. Fibre rich foods are whole grains (eg. quinoa, brown rice), as well as whole vegetables and fruits. Note that meat does not contain fibre.
Antioxidant-Rich Foods To Combat Inflammation
Stress can lead to increased inflammation in the body, contributing to feelings of anxiety and depression. Antioxidant-rich foods such as fruits (especially berries), vegetables, nuts, and seeds help combat oxidative stress and inflammation, promoting better mental health. Additionally, antioxidants help to protect healthy cells, allowing the body to better heal and repair itself. This means your body feels good, healthy and can fight off illness, which in turn improves your daily mood.
It’s easy to add antioxidant rich foods into your daily diet - the brighter the colour the higher the antioxidant count. Think berries and currants, peppers, green tea, red cabbage and citrus fruits
Adaptogens and Stress-Reducing Foods
Some foods are considered adaptogens—substances that help the body adapt to stress. Examples include dark chocolate, green tea, and herbs like ashwagandha and holy basil. Incorporating these foods into your diet may help combat the physiological impacts of stress.
It may seem easy to just take supplements here, but please speak to a healthcare professional before starting any as some can be very effective!
Gut Health and Mental Well-Being
A healthy gut microbiome is linked to better mental health and mood regulation (check my other blogs taking about the gut-brain axis!). The gut is responsible for producing many neurotransmitters (including serotonin - the happy hormone), so if your gut is happy, it can help contribute to a reduction in stress, anxiety and other symptoms of poor mental health.
Fermented foods such as yoghurt, kefir, sauerkraut, and miso can enhance gut health by providing beneficial probiotics.
Also support your gut with prebiotic foods - garlic, onion, leeks, bananas, mushrooms, apples and oats to name a few
Bonus & Easiest Tip! Hydration and Cognitive Function
Staying properly hydrated is vital for optimum brain function. Dehydration can lead to fatigue, difficulty concentrating, and heightened feelings of stress. Often times, so many symptoms can be alleviated with a big glass of water.
Your brain is mostly water, and actually shrinks when dehydrated!
To know if you’re adequately hydrated is as simple as looking at your wee - it should be clear or a very pale yellow. Dark yellow or brown is a sign of dehydration.
Incorporating a variety of nutrient-dense foods into your diet can positively impact your body's response to stress and enhance your overall emotional well-being. Small changes in dietary habits—such as choosing whole foods over processed options, prioritising fruits and vegetables, and including healthy fats—can make a significant difference in how you manage stress. By nourishing your body with the right foods, you can empower yourself to face challenges with resilience and maintain a balanced, positive outlook on life.
If you're worried about your health or stress levels please seek the guidance of a qualified health nutritionist. By choosing the right professional and getting on top of your health, you'll be able to better manage your stress and improve your overall health.
Kelly Mulhall
Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner
Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations.
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