diet for stress

Stress is the product of numerous underlying factors. Lack of sleep, poor nutrition, and lack of physical exercise could increase the risk of stress considerably. So, when stress elevates, it can escalate to more severe mental health problems such as depression, anxiety, and so much more. You may even experience suicidal thoughts. That is why stress management is the need of the hour. 

Stress management can be done using a lot of simple techniques. Yoga and meditation are such techniques you can implement. However, the most useful technique to implement has always been eating healthy. Foods to eat for stress management and the ones to avoid are prudent for you to know. So, make sure you read this content entirely to know about the same. 

Foods To Eat For Stress Management 

1. Dark Chocolate 

dark chocolate

Image Source- Pixabay: pexels

Have you ever noticed that eating dark chocolate can instantly help you get rid of your stress? This is because of the rich antioxidants present in the chocolates. Antioxidants are known to help you fight off stress and improve energy levels in the body. In this process, they can also instantly boost your mood. 

Eating a small bar of premium dark chocolate is a good practice daily. These foods to eat for stress management can be most beneficial for those who also suffer a lot from anxiety problems. Cocoa butter, Cane Sugar and Cacao Beans are the most important ingredients to look for in your dark chocolate. 

2. Fish

Fatty fish is known for being a rich source of Omega-3 fatty acids. This nutrient is known to cure depression and reduce signs of stress. Fatty acids are also specifically known to destroy poor heart health. Tuna, Salmon, and Sardines are some of the best fishes to include in your regular diet for umpteen stress benefits. 

You could also try out Herring and Halibut fish for better heart health and reduction in stress problems. These foods that help with stress management will start showing immediate health results. So, you are less likely to face much trouble. 

However, if you are not somebody who eats fish, you could use its substitutes too. Chia seeds, Walnuts, and Flaxseeds are some of the best fatty fish substitutes to try out now. But if you do eat fish, make sure you have it included in your diet at least twice a week for ideal results. 

3. Warm Milk

warm milk

image source: Photo by Charlotte May: pexels

Most people suffer from disturbed sleep at night. This not only renders them exhausted and reduces their stamina for the next day but also elevates their stress levels greatly. However, drinking warm milk can help aid stress management in no time. This remedy has been followed for centuries in many homes and is now being carried on from generation to generation. 

These Calcium-rich beverages can help improve bone health, build better strength and also help the body fight off stress. However, if you are lactose intolerant, make sure you substitute warm milk for Almonds, Salmon, and Sunflower seeds. You could also include Green leafy Vegetables in your daily diet. Indulge in such eating for better stress management and watch the results work on you.

4. Citrus Fruits 

Studies show that Citrus fruits like Orange and Lemon are rich sources of Vitamin C. This Vitamin is directly associated with stress management. This is why Citrus fruits are highly recommended to all those people who are looking to indulge in eating for better stress management.  

You could also resort to drinking fruit juices of these Citrus fruits to improve health and nutrition. The Vitamin E present in most Citrus fruits is also known to decrease stress levels potentially. Grapefruit juice and Strawberries are also equally good for this purpose. 

5. Nuts


Image Source: Photo by Marta Branco: pexels

Generally, when we are stressed, we tend to eat more fried foods. This can come in the form of chips, nachos, or anything else. But what we fail to realize is that the greasiness in them only elevates our anxiety and causes heartburn. That is why switching to the right type of snacks is imperative for our health. 

Nuts are by far the most useful snacks when it comes to foods that help with stress management. They are high in healthy fat and also include Vitamin B, which helps lower our stress levels in the body. Pistachios, Walnuts, and Almonds are some of the best nuts to include in our daily snacks diet. 

Although consuming nuts is good for our health, make sure you are only consuming them in small doses. This is because consuming them in more doses than needed could instantly elevate our stomach problems. This may even result in Diarrhea

6. Avocados

Avocados are yummy, filling, and highly nutritious. They can be filled in Guacamole, served on toast, and also used in salads. No matter how you consume them, they will always help you improve your health. Amidst all foods that help with stress management, Avocados rank high. 

What To Avoid When Managing Stress Through Diet?


image source: Photo by Chris F: pexels

We have discussed the foods that will be useful for you in terms of stress management. But while you start including them in your daily diet, there are also certain foods that deserve your attention because they need to be limited in your diet. These foods require limitations because they may add to your stress problems and barricade the process of stress management. So, here is what to avoid when managing stress through diet-

  • Caffeine
  • Alcohol
  • Fried foods 
  • Refined sugar
  • Processed foods
  • Non-dairy creamers

The Bottom Line

Stress management is not difficult at all. Initially, you will need to pay a sufficient amount of attention and be more watchful about what you are eating. However, you will be used to it in no time. In fact, you will actually start liking what you eat in your daily meals when your stress levels go down. 

If you haven’t included any of these foods in your diet plan, it is high time you make it happen. However, if you wish to consult a medical expert to ensure no risk of health complications, you can go ahead with minimal hindrance. 



Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

Leave a comment

All comments are moderated before being published