{"id":118220,"date":"2025-05-20T22:45:11","date_gmt":"2025-05-20T22:45:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/118220\/"},"modified":"2025-05-20T22:45:11","modified_gmt":"2025-05-20T22:45:11","slug":"make-these-10-smart-food-swaps-to-feel-less-stressed-say-nutritionists","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/118220\/","title":{"rendered":"Make these 10 smart food swaps to feel less stressed, say nutritionists"},"content":{"rendered":"

In the wake of Mental Health Awareness Week, we’re zooming in on a perhaps less discussed \u2013 but valid \u2013 aspect of mental health: stress<\/a>. Specifically, the relationship between food and stress. Some food types themselves can contribute to stress, while stress itself can cause us to seek out ‘less healthy’ foods. Of course, \u2018everything in moderation\u2019 always applies here (we love a sugary baked good as much as the next person), but, according to the experts, there are ways we can harness our diets to help ease stress.<\/p>\n

\u2018Stress can have a very real, physical effect on the body. When you\u2019re stressed, your body produces hormones such as cortisol<\/a> and adrenaline whose job is to prepare your body to deal with the stressor,\u2019 says nutritionist, functional medicine practitioner, and Nutritionist Resource member Katie Edwards<\/a>. Cortisol, Edwards explains, is like \u2018Goldilocks\u2019 porridge. \u2018It has to be just right. Too much cortisol triggers your immune<\/a> system \u2013 70% of which is located in your gut<\/a> \u2013 to increase inflammation,\u2019 she explains. \u2018Too little cortisol, which happens when you\u2019ve been chronically stressed, can have the same effect: your body interprets this as a sign there is not enough fuel in the tank and sends a warning, again in the form of inflammation.\u2019<\/p>\n

How is food connected to stress?<\/p>\n

Edwards points to the \u2018intimate connection\u2019 between our brain and gut via the Vagus nerve. \u2018This nerve is like an information superhighway. So, when your gut is out of balance, it can affect your mood and mental wellbeing, too. It\u2019s one of the reasons why you feel anxious, depressed, or experience increased digestive issues when you\u2019re stressed. Because everything in your body is connected, it can affect other systems too, including your hormones<\/a>, heart<\/a> and skin<\/a>.\u2019<\/p>\n

One of the reasons it can be hard to lose weight when you\u2019re stressed, Edwards explains, is because your body \u2018interprets chronic stress as a danger sign, so it will naturally conserve energy to try and keep you going\u2019, and fat is the richest energy source. \u2018From your body\u2019s perspective, chronic stress from a difficult relationship or job challenge is no different from a real life-or-death situation, causing it to naturally cling to fat to \u201csurvive\u201d.\u2019 <\/p>\n

\"10Aldo Murillo<\/p>\n

The body can react to chronic stress in an extreme way<\/p>\n

Why does stress cause food cravings?<\/p>\n

If craving sweets and chocolate during stressful times feels familiar, there\u2019s science behind that, too. \u2018Cortisol also affects insulin production. That means chronic stress can disrupt your blood sugar<\/a>, causing you to feel hungrier and crave foods that are high in quick release energy, specifically sugar and refined carbohydrates. We literally crave sweets when life feels overwhelming and lacking sweetness,\u2019 says Edwards.<\/p>\n

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‘Stress eating is a real and scientifically recognised behaviour’<\/p><\/blockquote>\n<\/blockquote>\n

\u2018Stress eating, commonly referred to as emotional eating, is a real and scientifically recognised behaviour and one that I regularly see in clinic amongst my clients,\u2019 confirms longevity-focused nutritional therapist and Nutritionist Resource member Ruchi Bhuwania Lohia<\/a>. While stress can draw us to high-sugar foods, \u2018regular consumption of these foods doesn\u2019t just affect weight, it also feeds pathogenic bacteria in the gut, disrupting microbial balance,\u2019 explains Lohia. \u2018As gut health declines, it can exacerbate low mood, anxiety, and cravings, fuelling a cycle where poor dietary choices and emotional distress reinforce one another.\u2019<\/p>\n

How can you use food to reduce stress?<\/strong><\/p>\n

\u2018<\/strong>Food is a wonderful way to increase your resiliency to stress,’ says Edwards. ‘Say you eat three meals and two snacks<\/a> a day, on average. That\u2019s 35 opportunities a week to make a choice that can support your body. Put it another way, every meal is a fresh chance to boost your resilience to stress.’ He adds that adopting this mindset and making small changes can help take the pressure off yourself, also helping to reduce stress and anxiety. <\/p>\n

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‘That\u2019s 35 opportunities a week to make a choice that can support your body’<\/p><\/blockquote>\n<\/blockquote>\n

\u2018You send a powerful message of \u201cOK-ness\u201d to your body, which in turn helps lower circulating stress hormones. When you have less cortisol zipping around the body, your rational mind comes back online, making it easier to choose foods which support your health and reduce stress eating,\u2019 she explains.<\/p>\n

But, back to those 35 weekly opportunities you have to make stress-reducing food choices, below Edwards and Lohia have listed 10 easy food and drink swap ideas to help reduce stress.<\/p>\n

Healthy food and drink swaps to reduce stress<\/strong><\/p>\n

Edwards suggests:<\/strong><\/p>\n

    \n
  1. \u2018Instead of refined carbs such as pasta and bread, opt for sweet potatoes, oats<\/a> and ancient grains like buckwheat, which are high in Vitamin B5 \u2013 a nourishing tonic for the adrenal glands.\u2019
    <\/li>\n
  2. \u2018Swap sugary snacks for a handful of walnuts and a few squares of organic dark chocolate<\/a> (70% or higher). The healthy fat from walnuts nourishes your brain, keeps you satiated and balances blood sugar, reducing the chance of comfort eating. Dark chocolate contains theobromine, which has been shown to improve cognitive function and mood.\u2019
    <\/li>\n
  3. \u2018Include two to three servings of dark green leafy veg daily for magnesium<\/a> (eg. bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, watercress, rocket, parsley). Magnesium supports restful sleep<\/a>, reduces tiredness and encourages a brighter mood and sense of wellbeing.\u2019
    <\/li>\n
  4. \u2018Swap regular lattes for a turmeric<\/a> latte with oat milk. Caffeine can overstimulate your adrenals and make you feel more stressed. Turmeric is a powerful natural anti-inflammatory, while the oats contain vitamin B5. This swap still provides comfort without the unwanted cortisol spikes.\u2019
    <\/li>\n
  5. \u2018Include zinc-rich foods every day to support the gut-brain connection and reduce anxiety. Find in: pumpkin seeds, oysters, grass-fed beef, chickpeas<\/a>, cashews, lamb, chicken<\/a>, mushrooms, shrimp, flaxseeds.\u2019<\/li>\n<\/ol>\n

    \"10AnnaPustynnikova\/\/Getty Images<\/p>\n

    One oat turmeric latte, please: For a powerful natural anti-inflammatory, swap coffee for turmeric<\/p>\n

    Lohia suggests:<\/strong><\/p>\n

      \n
    1. \u2018<\/strong>Swap sugary cereal for plain Greek yoghurt<\/a> with berries, seeds, and nuts.
      This combination represents a balanced breakfast, stabilises mood, supports gut health and keeps you fuller for longer.\u2019
      <\/li>\n
    2. \u2018Swap white bread for whole grains or sourdough<\/a>. Unlike white bread, whole grains and sourdough varieties provide sustained energy and are gut-friendly too.\u2019
      <\/li>\n
    3. \u2018Swap fizzy drinks like cola for kombucha<\/a>. It satisfies the craving for something fizzy with far less sugar and adds gut-friendly probiotics. Pro tip: Opt for ginger kombucha, which is lower in sugar than fruity versions.\u2019
      <\/li>\n
    4. \u2018Swap processed meats for lean protein<\/a>. Instead of processed meats (like sausages, deli meats), choose grilled chicken, fish, eggs or plant-based proteins like tofu or lentils to reduce the urge of stress-eating and to nurture gut bacteria.\u2019
      <\/li>\n
    5. \u2018Swap crisps for seeded crackers with hummus<\/a>. This combo offers crunch and satisfaction without the energy crashes. Pro tip: choose crackers with minimal ingredients and pair with a few tablespoons of hummus for a balanced snack.\u2019<\/li>\n<\/ol>\n

      \"10Catherine Falls Commercial\/\/Getty Images<\/p>\n

      Choose kombucha for your fizzy drink fix<\/p>\n

      Disclaimer: these tips do not mean you have to completely ditch the white pasta or feel bad about eating a whole Toblerone. Instead, think of them as helpful nutrition inspiration to help ease stress in small, manageable ways. <\/p>\n

      If you need to speak to somebody about disordered eating:<\/p>\n