Food is one of the biggest contributors to how we feel on a regular basis. Consequently, many people get in the habit of using food for comfort or to cope when they are stressed. However, many of the foods people typically turn to when they are stressed only make matters worse. Whether you’re a new mom juggling sleepless nights and hormonal roller coasters, an overworked and overwhelmed employee or someone who just deals with anxiety issues on a daily basis, what you eat can have a huge impact on how you feel. Let’s take a look at what foods cause anxiety and stress and what foods you can add to your diet to help prevent it.

Stress Inducing Foods

Coffee/Caffeine

Stress can be very taxing on your body, leaving you feeling tired and worn out. Consequently, many people turn to coffee or caffeine as the remedy. The caffeine makes them alert and ready to take whatever task they have to do. Or maybe they’ve got stress keeping them up at night and they don’t get the rest they need for the next day, so they turn to caffeine. Whatever the reason, this energy boost doesn’t last and once you come off your high, you end up feeling sluggish and unmotivated again.

On top of that, coffee also inhibits serotonin, a feel-good chemical in your brain, increasing your chance of feeling stressed or anxious. And being that coffee is a diuretic, too much coffee can leave you dehydrated, adding to your lack of energy.

I am a huge culprit of using coffee as a stress reliever. As a young mom with two busy little boys, I am basically permanently sleep-deprived. Consequently, my first go-to solution every morning is a big cup of delicious, hot coffee. And then about half way through me day, I start to hear that old familiar voice urging me to make another cup. But I will be the first one to say that if I don’t absolutely need that second cup, while it does give me an energy boost, I almost always feel a little anxious and scatter-brained, like I have all this energy all of a sudden and I don’t know how to use it. All-in-all, too much caffeine doesn’t help the situation.

Alcohol

Alcohol is another substance commonly used to make people feel good and cope with stress, but it is also a temporary high. It may provide stress relief, but ends up acting as a depressant.

Like coffee, it also dehydrates you and makes you feel sluggish and tired in the aftermath. And don’t get me started on hangovers. No one likes waking up to face the harsh reality of whatever’s got your stressed on top of a splitting headache.

Candy

Candy and sugar provides instant energy known as the “sugar high,” but this burst of energy is only temporary and once it’s gone, it leaves you feeling more tired and drained then when you started (not to mention sick to your stomach depending on how much you eat). It’s very easy to get into a dangerous cycle with candy and junk food because once you come off the sugar high, your body craves more sugar and candy to ramp up your energy, which then crashes shortly after.

This grogginess leads to depressed feelings and anxiousness.

Sugar, especially chocolate in large amounts is one of the foods that makes me feel particularly anxious. Ironically, I always crave chocolate when I’m feeling stressed and then it later only makes me feel worse. Now, if I could only remember that when I’m binging on it in the first place…

Processed Foods

It’s no secret that highly processed foods don’t leave you feeling upbeat and energized. Because they typically offer little to no nutritional benefit, it’s best to steer clear of processed foods if you are trying to boost your mood and energy. Instead, focus on whole foods that are nutrient dense and offer a wide variety of nutrients to life your spirits.

This is also a hard one to remember when you’re stressed. Many times, when you’re stressed it’s because you don’t have enough time in your day. When you don’t have enough time in your day, you aren’t always able to pull off cooking a full-course meal. So what do you instinctively turn to? Processed foods, convenience foods and junk. Once again, the vicious cycle gets you every time.

Mood Boosting Foods

Being cautious of the foods that can cause you unnecessary stress is key to getting out of those cycles and moving on to delicious, healthy alternatives that will leave you feeling amazing! Let’s look at the best mood-boosting foods and why they help you stay stress free.

• Foods High In Tryptophan – Everyone knows that turkey is a great source of tryptophan (the reason you get so sleepy after Thanksgiving meals). That tryptophan helps your brain produce feel-good chemicals like the serotonin we talked about earlier. Other food options include chicken, milk, oats, bananas and cheese.
• Foods High In Vitamin B – Vitamin B deficiencies have been linked to depression, so consuming lots of foods high in vitamin B is crucial to reduce stress and anxiety. These foods include beef, nuts, eggs, avocados, and leafy greens.
• Foods High In Protein – Protein is crucial for a variety of bodily functions and a key ingredient to feeling your best. This is because protein stimulates your body’s production of norepinephrine and dopamine, known to increase alertness, mental energy and reaction time. This a great alternative for those who turn to caffeine when they’re stressed. Think meats, nuts, eggs, and greek yogurt to increase your protein intake.
• Foods High In Omega 3s – Omega 3s are a natural mood lifter. Fatty fish like salmon, tuna and trout are the best food sources for these. If you’re not a fishy person, try fish oil supplements instead.
• Foods High In Vitamin C – Vitamin C is excellent for combating stress, plus, it boosts your immune system and helps you avoid getting sick. Oranges are the best source of vitamin C, but strawberries and blueberries are great sources, too.
• Good Sources of Complex Carbs – Now this one may seem a little contradictory to my typical advice, but carbohydrates help your body produce feel-good chemicals too and while many people try to avoid them, it is important to include an appropriate amount in your diet. Choose complex carbs like whole wheat bread, and brown rice instead of their refined alternatives for a better source of energy that lasts all day.

Now that you know what foods to stay away from when you’re stressed and what foods to turn to instead, you’ll be better prepared to ease your stressful days and conquer your tasks like a pro! 

Do you have any healthy, go-to meals when you’re stressed? Let me know, I’d love to hear about them!