Feeling overwhelmed? Here are 10 stress-busting foods to keep your chill

Easy Baked Avocado Brunch Recipe with Eggs

10 foods to help keep you calm and combat stress

1. Wholegrains

Wholegrains like oats, quinoa and brown rice provide a steady release of energy, helping stabilise blood sugar levels, which are often impacted during stressful episodes. Their complex carbohydrates also boost serotonin production, a neurotransmitter that promotes relaxation and happiness.

2. Leafy greens

Packed with magnesium and B vitamins, leafy greens such as spinach, kale and swiss chard help regulate cortisol levels and support the nervous system, making them a great choice for stress management.

A frying pan full of sautéed kale on a marble surface

3. Fatty fish

Rich in omega-3 fatty acids, salmon, mackerel and sardines are known to reduce inflammation and improve brain function. These essential fats can also lower levels of stress hormones like cortisol.

Grilled Portuguese Sardines served on an oval blue plate

4. Avocados

Avocados are a source of healthy fats and potassium, which can help regulate blood pressure during stressful times. They also contain B vitamins that play a role in reducing stress and anxiety.

5. Nuts and seeds

Almonds, walnuts and sunflower seeds are excellent sources of magnesium, a mineral that helps calm the nervous system. They also provide healthy fats and protein to keep you energised and focused.

6. Dark chocolate

In moderation, dark chocolate (at least 70% cocoa solids) can help reduce cortisol levels and improve mood. Its flavonoids and magnesium content contribute to a sense of calmness and relaxation.

Chocolate and clementine torte on a cake stand

7. Fermented foods

Foods like yogurt, kimchi, kefir and sauerkraut are rich in probiotics, which support gut health. A healthy gut-brain axis is crucial for regulating stress and promoting emotional stability.

Vanilla Yogurt Cheesecake Recipe with Flapjack Crumble and Raspberries

8. Berries

Blueberries, raspberries and strawberries are antioxidant powerhouses. They help fight oxidative stress in the body, which can be triggered by chronic stress and contribute to overall mental wellbeing.

A sponge cake topped with splattered icing sugar and a scattering of blackberries on a white plate

9. Chamomile tea

This calming herbal tea is widely recognised for its ability to reduce anxiety and promote relaxation. Packed with antioxidants, chamomile can help soothe the mind and body, making it a perfect bedtime drink.

10. Bananas

High in potassium and vitamin B6, bananas help regulate blood pressure and serotonin production. This makes them an excellent snack to combat stress-induced fatigue and improve mood.

Almond Milk and Banana Smoothie in a Glass

Incorporating stress-busting foods into your diet is a simple yet effective way to support your mental health and keep calm under pressure. From leafy greens to dark chocolate, each of these foods offers unique nutritional benefits to help you feel more balanced and resilient. Combine these dietary changes with other healthy lifestyle habits, such as exercise and mindfulness, for a comprehensive approach to stress management.