NUTRITION AND STRESS: FOODS TO FAVOUR AND FOODS TO LIMIT

Stress is a real challenge that’s part of everyday life : work, family, finances, mental load… It often feels unavoidable. The good news? What we put on our plate can influence how our body and mind respond to stress. There’s no need to overhaul everything : small, thoughtful adjustments can have a positive impact on energy levels, mood, and our ability to get through busy days with more stability. 

In this article, we explore how nutrition can support stress management, with a focus on simple, accessible, and realistic choices.

How Stress Affects Health and Nutrition

When we’re stressed, the body goes into “alert mode.” When this state lasts over time, it becomes chronic stress, which can affect health and metabolism in several ways : increased energy and nutrient needs, disrupted sleep, and elevated cortisol levels (the stress hormone). The result? We may feel more tired, less motivated to cook, and experience more cravings, often leading us toward more energy-dense, ultra-processed foods.

By becoming aware of these effects, we can adjust our eating habits to better support our body and daily energy, and help limit the impact of stress on our overall health.

Key Nutrients That Support Stress Management

1. Complex Carbohydrates for Stable Energy

Complex carbohydrates, such as whole grains, legumes, and fresh fruits and vegetables, play an important role in mental health and mood regulation. They help stabilize blood sugar levels, which supports more consistent energy and better focus.

• At breakfast : Add oats to a muesli with berries, or pair your eggs with a slice of whole wheat bread.
  

• At meals : Choose whole grains like millet in a salad, hulled barley in a vegetable soup, or swap white rice for flavourful quinoa. Add more legumes : Try black bean chili, a chickpea stew, or lentils in a soup.
  

• For snacks: Add your favourite fruit to a bowl of Greek yogurt, bake homemade muffins with whole wheat flour and oats, or opt for edamame for a crunchy, savoury snack.
  
  

2. Protein to Support Brain Function and Mood

Proteins provide the amino acids needed to produce neurotransmitters like serotonin and dopamine, which are involved in mood and motivation. Including protein at every meal and snack helps ensure a steady and adequate intake :

• At breakfast and for snacks : Include complete protein sources such as eggs, Greek yogurt, cottage cheese, milk, smoked salmon, or vegetarian pâtés.
  

• At meals : Prioritize lean options like fish and seafood, poultry, legumes, tofu, or edamame.

Build a go-to collection of protein-rich recipes for all your meals and snacks.

3. Omega-3 Fatty Acids

Omega-3s offer benefits for both physical and mental health. By acting on stress-related mechanisms, they help manage daily tension, inflammation, and emotional reactivity.

• Include fatty fish such as salmon, trout, sardines, or mackerel.
  

• Add walnuts to salads or yogurt, or chia and flax seeds to pudding, oatmeal, or baked goods.
  

• Try camelina oil : great for roasting vegetables or drizzling over salads.
  
  

4. Magnesium

Magnesium plays a key role in helping the body cope with stress and maintain emotional balance. Ironically, stress increases magnesium loss and can lead to deficiency, which in turn makes the body even more sensitive to stress—a true vicious cycle. Eating magnesium-rich foods can help break this pattern and support the body day to day.

• Add cocoa or dark chocolate to baking recipes.
  

• Enjoy trail mix with Brazil nuts and dried fruit as a snack.
  

• Prepare a chickpea and spinach salad for lunch.

Foods That Can Increase Stress

1. Excess Caffeine

While moderate caffeine intake may have positive effects, too much can increase anxiety, nervousness, restlessness, and disrupt sleep. Depending on your tolerance, it may be helpful to limit coffee in the afternoon or switch to decaf or herbal teas.

2. Refined Sugars

Simple sugars cause rapid spikes in blood sugar, often followed by a quick drop, which can lead to low energy and mood fluctuations. This doesn’t mean eliminating everything, but rather balancing intake by choosing smaller portions and healthier options : Make homemade desserts higher in fibre or choose less-sweet store-bought options, such as our fruit spreads.

3. Alcohol and Short-Term Stress Relief

The relationship between alcohol and stress is complex. Alcohol may temporarily ease anxiety, but regular consumption can interfere with how the body manages stress. Gradual, realistic changes can help reduce intake :

• Plan ahead: Decide in advance how many drinks you’ll have.
  

• Stay hydrated: Drink a glass of water between alcoholic beverages.
  

• Change social habits: Suggest alcohol-free activities with friends, like coffee dates, walks, or yoga.
  

• Replace the ritual: Find a satisfying alternative (mocktails, herbal teas, smoothies, sparkling water, etc.).
  

• Adopt stress-management strategies: Exercise regularly, practice meditation or breathing techniques, and seek support from loved ones.
  

• Get support: Talk with someone you trust or a professional if cutting back feels challenging.

Getting Support to Navigate Nutrition, Without Added Stress

Nutrition can be a powerful source of support, not another mental burden. By focusing on nourishing foods while being mindful of those that may increase stress, you help your body respond more effectively to daily challenges.

You recognize yourself in the typical symptoms of stress and want to adjust your diet without putting additional pressure on yourself? Consult a registered dietitian to receive compassionate support and find strategies that fit your daily life and reality, with enjoyment and gentleness.

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