8 foods to combat stress, anxiety
YOUR diet plays a significant role in your mental health, including stress and anxiety levels. Certain foods contain nutrients that help regulate mood, support brain function, and lower stress hormones. Other foods do exactly the opposite.
For example, the study, ‘Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses’, by Melissa M Lane et al and published in February 2024 in the journal BMJ, found direct associations between exposure to ultra-processed foods and 32 health parameters spanning mortality, cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic health outcomes.
“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes,” the authors noted.
Mental health counsellor Angela Dacres said while certain foods will trigger certain conditions, others are excellent for combating stress and anxiety.
These include:
Foods rich in omega-3 fatty acids
Examples: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts
Why? Omega-3s help reduce inflammation and lower cortisol (a stress hormone) while supporting brain health.
Magnesium-rich foods
Examples: Dark leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, sunflower), bananas
Why? Magnesium helps relax the nervous system, reducing anxiety and improving sleep.
Complex carbohydrates
Examples: Oats, brown rice, quinoa, sweet potatoes, whole-grain bread
Why? They help increase serotonin (a feel-good hormone), promoting relaxation and stabilising mood.
Probiotic-rich foods
Examples: Yoghurt, kefir, kimchi, sauerkraut, miso
Why? A healthy gut microbiome is linked to lower anxiety levels and improved mood.
Vitamin B-rich foods
Examples: Eggs, lean meats, legumes, nutritional yeast
Why? B vitamins, especially B6 and B12, help regulate mood and reduce anxiety symptoms.
Herbal teas and adaptogenic herbs
Examples: Chamomile tea, green tea (contains L-theanine), ashwagandha, holy basil
Why? These herbs and teas have calming effects and help the body adapt to stress.
Dark chocolate
Why? Contains antioxidants and magnesium that help lower stress hormones and boost mood.
Citrus fruits and berries
Examples: Oranges, lemons, strawberries, blueberries
Why? High in vitamin C, which helps reduce stress and boost immunity.
