What to Eat to Reduce Stress and Anxiety

Feeling stressed or anxious? You’re not alone! With life’s ups and downs, it’s easy to feel overwhelmed. But guess what? The way you eat can actually help you manage those stress levels and feel a whole lot better. Let’s chat about how you can use your meals to keep calm and carry on.

The Connection Between Food and Stress

When stress hits, it’s not just your mood that suffers—your body feels it too. Stress can mess with your digestion, energy levels, and overall wellbeing. But here’s the good news: what you munch on can make a big difference. A balanced diet helps keep your blood sugar stable, reduces inflammation, and supports your brain. So, what should you be eating to keep stress at bay?

1. Choose Whole Foods, Not Junk Foods

Ever notice how a sugary snack gives you a quick burst of energy but leaves you feeling flat later? That’s because processed foods can cause wild swings in your blood sugar, which do not help with mood and stress. Instead, fill up on whole foods like fruits, veggies, whole grains, and lean proteins. They’re the good guys that keep you feeling steady.

Tip: Swap out that chocolate bar for an apple with a handful of almonds and a few choccy chips or try our Peanut Butter Bliss Balls or Nutty Protein Bars – snacks that’ll keep you going without the sugar crash.

2. Get Your Omega-3s In

Omega-3 fatty acids are your brain’s best friend. Found in fatty fish like salmon or in plant-based sources like flaxseeds, chia seeds and walnuts, these nutrients can help keep your mood stable and fight off the blues.

Tip: Try to get fish in your diet at least twice a week. No fish in your diet? No worries — add flaxseeds or chia seeds to your morning smoothie for a plant-based omega-3 boost. Try our Easy Salmon and Rice Bowl.

3. Eat Regularly to Keep That Blood Sugar Steady

Ever get hangry (angry when you’re hungry)? That’s your blood sugar levels trying to tell you something. Eating regular meals and snacks helps keep your blood sugar from dropping too low, which can make you feel cranky and stressed.

Tip: Aim to eat something every 3-4 hours. Choose balanced meals with whole grains, proteins, and healthy fats like our Chicken Poke Bowl and Snack Platter

4. Boost Your Gut Health

Turns out, your gut is like a mini brain that affects your mood. Keeping your gut happy with probiotics can help you feel better overall. Foods like yoghurt, kefir, and fermented veggies are great for supporting gut health.

Tip: Add a side of kimchi or a dollop of yoghurt to your meals. It’s an easy way to keep your gut (and mood) in check. Try our Layered Overnight Oats or Raspberry and White Choc Overnight Weetbix

5. Stay Hydrated

Feeling off? It might just be dehydration. Drinking enough water helps keep your energy up and your mood positive. It’s a simple fix that can make a big difference.

Tip: Keep a water bottle handy and sip throughout the day. If plain water doesn’t excite you, infuse it with some lemon or berries for a refreshing twist. Try our thirst quenching Fruit Infused Sparkling Water

6. Cut Back on Caffeine and Alcohol

Caffeine can give you the jitters, and alcohol can mess with your sleep and mood. Cutting back on these can help keep your stress levels in check.

Tip: If you love coffee, try to limit it to the morning. Switch to herbal teas or sparkling water in the afternoon and evening to keep things chill.

7. Get Your Magnesium Fix

Magnesium helps with muscle relaxation and stress reduction. Low levels of this mineral can make you feel more anxious. Foods like leafy greens, nuts, and whole grains are packed with magnesium.

Tip: Toss some spinach into your salads, snack on pumpkin seeds, or enjoy a bowl of oatmeal with almonds. It’s an easy way to boost your magnesium levels and help manage stress. Try our super healthy brekkie cereal.

8. Keep Your Meals Balanced

Eating a variety of foods ensures you’re getting all the nutrients you need to feel your best. A balanced meal includes protein, healthy fats, and complex carbs to keep you energised and satisfied.

Tip: Create colourful meals with lots of veggies, lean proteins, and whole grains. Try our Honey Lemon Chicken or Rainbow Roast Veggie Cous Cous

Wrap Up

Eating to beat stress and anxiety is all about making smart, nourishing choices that support your body and mind. By focusing on whole foods, balancing your meals, and staying hydrated, you can help manage stress and feel better overall. Don’t forget, while diet plays a big role, combining healthy eating with regular exercise, good sleep, and some relaxation techniques will give you the best shot at feeling your best – it’s all about balance!