Eat These 7 Foods to Keep Your Stress Levels in Check

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Keep an eye on your sugar intake. "Generally speaking, foods that are higher in added sugars, can cause increases in stress levels," Ansari says.

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Simple or refined carbs give a boost of glucose and energy, but they also cause a spike in blood sugar and the inevitable drop. That drop can leave us feeling hungry and irritable. 

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Scheller says when you eat a high amount of processed foods, refined carbs, and sugar—and not enough nutrients, fruits, and vegetables—your body goes into a state of stress.

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"Foods and beverages that disrupt getting enough and getting quality sleep can increase irritability and decrease overall mood," Ansari says. "Research also suggests that insufficient sleep can increase the body's stress response and negatively affects cortisol. Getting enough sleep is important to help keep cortisol levels normal in the sleep-wake cycle."

She recommends limiting your caffeine intake to earlier in the day, and swapping in non-caffeinated beverages later on. "In addition to the negative effects caffeine can have on sleep, it can also increase stress levels throughout the day even while someone is simply at rest," she says.

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And, alcohol can also be a cause for restless sleep. "Although alcohol can help someone get to sleep more quickly, it can also prevent the body from getting REM sleep (which is considered the most 'restorative sleep')," Ansari adds.

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WHEN you eat can also affect your cortisol levels. "Stick to a consistent eating schedule," Ansari says. "Skipping meals can put stress on the body. The more we can commit to eating on schedule, we can help keep stress levels stable." She recommends aiming to eat at least every three to four hours, in addition to eating when you're hungry or about to get hungry (this is where listening to your body will come in handy).

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"According to the Dietary Guidelines for Americans, keeping added sugars to less than 10% of your total calories is the goal," Ansari says. "For the average 2000 kcal diet, this is about less than 10 grams of added sugars at each meal and snack (assuming you're eating about five times per day—snacks and meals included). Aim to add more foods with no added sugars such as unsweetened Greek yogurt with fresh fruit."

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"Magnesium is one of our key minerals for supporting relaxation and stress reduction," Scheller says. "However, estimates suggest that up to 70% of Americans are deficient in this critical nutrient. Ensuring adequate magnesium intake is one important way to help reduce stress and anxiety." Foods rich in magnesium include legumes, nuts, seeds, leafy greens, bananas, and dark chocolate.

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Ansari recommends aiming to add foods high in fiber, like whole grains, fresh fruits, and vegetables. One meal suggestion is oats with fresh fruit and a side of eggs. "Oats are a 'slow-digesting' complex carb, this helps to prevent sugar spikes," she explains. "Eating carbs that are higher in fiber and paired with heart-healthy fats and proteins can also help to slow down the absorption of sugar in the blood."

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"Focus on fresh, minimally processed lean protein sources," Ansari says. "Processed meats can be high in sodium and made with additives that can increase stress within the body. Look or ask for fresh cuts of poultry and meat slices."

Other protein-rich meal and snack ideas include Greek yogurt with granola, seeds, and fruit; a fruit smoothie with Greek yogurt; and scrambled eggs with veggies.

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"Our brain is made up of two-thirds fat, much of which is in the form of our omega-3 fatty acids," Scheller explains. "You may have heard of these healthy fats touted for their benefit on heart health or to reduce inflammation. However, omega-3 fats help to support the brain and improve our stress response. You can find omega-3s in wild-caught fatty fish (like salmon), walnuts, chia seeds, and hemp seeds."

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"Cortisol, our body's main stress hormone, is produced by the adrenal glands—tiny glands that sit just above the kidney," Scheller says. "Vitamin C is a critical nutrient for supporting the adrenal glands and production of this hormone. Therefore, vitamin C is essential for supporting irregular stress levels." You can get vitamin C from citrus fruits, broccoli, cauliflower, tomatoes, bell peppers, and berries.

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Ansari suggests searching out foods that provide tryptophan, an amino acid that is a precursor to serotonin, a neurotransmitter that helps regulate mood and happiness. Some foods include nuts, eggs, and legumes.