Meditation. Consideration. Movement. Meet the alliterative trifecta of stress-reducing habits. It’s no secret that these ubiquitous solutions to stress are widely prescribed and accepted. After all, they are known to increase stress tolerance and improve our ability to cope with stress. But as we know, what we eat can also have the power to change how we feel. Indeed, it is no secret that good nutrition can improve our mood. And when it comes to the best foods to reduce stress, tasty, supportive ingredients are the key to feeling our best.
I’m wary of sweeping generalizations, but it’s safe to say that almost all of us are familiar with the concept of stress. It can be assumed that we have all experienced it, too. Reports of a national mental health crisis are on the rise—and have been for years. A March 2022 survey by ValuePenguin found that 84% of Americans feel stressed at least once a week (up from 78% reported in March 2021). In other words: not good.
Stress Relief Diet Expert
The good news, though, is that we can intentionally design our meals, snacks, drinks, and certain social occasions to combat creeping stress. When it comes to stress-relieving foods, the usual suspects win. Fruits, nuts, and adaptogenic herbs reign supreme, but adding a few surprising superfoods to the mix (hint, hint: organ meats) will contribute to a happier, healthier outlook and life.
I’ve played takeaways long enough. Kim Rose, RDN, shares her expertise in the world of stress-reducing foods. Read on for her top seven foods to eat for depression, as well as important information about the role food plays in improving mental and emotional health. Let’s dive in.
Kim Rose, RDN
Kim Rose, RDN, CDCES, CNSC is a registered dietitian nutritionist based in Florida. His job is to guide others to learn more and know how to deal with personal life problems. Kim provides culturally inclusive nutrition counseling by addressing common and complex food and health topics that highlight individual needs.
Foods to Avoid or Limit to Reduce Stress
Rose cites alcohol “and sugary, caffeinated drinks” such as energy drinks as the two biggest stressors. “Energy drinks may give you the energy to perform,” notes the nutritionist, “but they can leave you with negative psychological effects that cause depression.” Indeed, our social and professional lives are often organized around going out for drinks, ordering wine with dinner, and enjoying a nightcap. But according to Rose, living a life of curiosity can help keep stress levels stable. (Because, after all, a little *good* stress comes with its own health benefits.)
If you don’t want to cut out alcohol completely, Rose consults the Centers for Disease Control and Prevention for safe, recommended amounts of alcohol. Daily recommendations suggest no more than one serving of alcohol for women and no more than two servings for men, every day. He says: “Alcohol may take away your self-control and relieve stress at first, but it will likely leave you even more depressed than you were before you started drinking.” (See here for our favorite zero-ABV drinks that offer a nice break from booze.)
The Role Adaptogens Play in Stress Relief
A buzzword for health, adaptogens have been used in Chinese and Ayurvedic medicinal traditions for centuries to combat stress. “Think of adaptogenic plants as natural stress regulators,” says Rose. His top two favorites? Holy basil and ashwagandha. “Holy basil,” he notes, “is one adaptogenic herb that provides a calming foundation to help us relax after a long day.”
Ashwagandha, however, is perhaps the adaptogen that is attracting the most interest and attention. Rose says its popularity can be attributed to its stress-relieving magic. “The roots and berries of the ashwagandha plant have been used in traditional medicine for a variety of purposes so that you can relax and sleep well to recharge at night.”
Unfortunately, as with any health trend, questionable products often flood the market. To make sure you’re buying high-quality, supportive adaptogens, Rose says to look for vendors with National Sanitation Foundation (NSF) certification. “NSF certification ensures that products, such as dietary supplements, have been tested for safety and that what is written on the label is what is in the product.”
For calmer days ahead, Rose insists that you buy products with “effective levels of the adaptogen in question. This is another way to make sure you’re getting the benefit of that ingredient—in addition to clearing your usage with your doctor, which is very important.”
7 Stress-Relieving Foods A Nutritionist Wants You To Try
Chamomile tea
Are you already well used to drinking chamomile tea as a bedtime drink? Not only does it help your sleep, but it also lowers your stress levels. Rose recommends drinking a cup at night to calm the mood or whenever you’re craving something refreshing throughout the day. Effective nightcaps for the win.
How to cook: Chamomile and Jasmine Herbal Ice Cubes
Chickens
It’s no wonder turkey makes us fall asleep during our Thanksgiving meal, and according to Rose, it’s all because of tryptophan. “Tryptophan is an essential amino acid that our bodies cannot make; therefore, we must get it from the food we eat.” He adds that tryptophan is the only precursor to serotonin. Sound familiar? Yep—serotonin is a feel-good, mood-boosting hormone known to reduce depression and control anxiety.
How to cook: Fried Chicken
Avocado
Our perennial favorite fruit (the berry, to be specific) knows no bounds. Equally praised for being packed with skin-supporting biotin as it is delicious in a piece of fried sourdough, avocado is rich in magnesium. “Magnesium is important for managing stress and protecting the body from stress,” adds Rose.
How to cook: Grapefruit, Avocado, and Golden Beet Salad with Crunchy Chickpeas and Feta
Cash
If they aren’t your go-to snack yet, it’s time to stock up. “Cashews are the way to go when you’re looking for a tryptophan-rich food that can help you avoid burnout,” suggests Rose. If you don’t eat or don’t want chicken, cashews are a great plant-based alternative—and they make this hearty soup milder.
How to cook: Great Green Vegetable Soup – Boosting Vegetables
Organ Meat
Now here is the wild card. Rose advises adding liver, gizzards, and kidneys to your cart during your next trip to the grocery store. “Vitamin B-2, also known as riboflavin, is found in organ meats,” he says. “Riboflavin helps convert carbohydrates into energy that can be used by the body. It may also help you overcome the physical effects of burnout.” Those benefits are enough to make anyone a believer. And if you are still cautious, hope that the taste is amazing, amazingly delicious. Some might say delicious.
How to cook: Chicken Liver Paté from Wholesome Yum
Dark Chocolate
Chocolate lovers, unite! This tried-and-true, health-promoting staple is a favorite among the health-conscious—and for good reason. “One, among several benefits,” notes Rose, “is that dark chocolate can be a great mood booster, fighting the frustrating feelings of burnout.” Another reason to always say yes to a lunch or after-dinner treat. These truffles pair the superfood with avocado to double down on the calming effects.
How to cook: Dark Chocolate Avocado Truffles from Eating Bird Food
Adaptogen-Fueled Beverages
If you’re new to the (wide) world of adaptogens, one of the easiest ways to reap the stress-busting benefits is to add them to your drinks. This creamy and comforting hot cocoa includes a blend of adaptogens and is perfect for sipping after your nightly meal.
How to cook: Adaptogenic Hot Chocolate