Foods that trigger stress: Here's what to avoid for better mental health

Gulf News

04-03-2025

Sugary snacks and drinks can spike your blood sugar levels, leading to a crash that leaves you feeling sluggish and fatigued Shutterstock
Wouldn't life be perfect if a scoop of ice cream could melt your stress away? A comforting chocolate scoop, topped with sprinkles and gems… sigh. But here's the reality: What you eat can make stress worse— and sugar is a prime culprit. Cookies? Another. And no, caffeine won't save the day either.
You know the feeling: the tightness in your chest, racing thoughts, the struggle to focus. Stress can hit anytime—whether from work, personal challenges, or the never-ending demands of life. While mindfulness and exercise help, what you eat plays a bigger role than you think. Your diet can either soothe your nerves or send your anxiety into overdrive.
The stress-food connection
Dubai-based Ambika Shaila, a dietician and nutritionist explains, 'When faced with stress, our bodies release hormones like cortisol, essential for the 'fight-or-flight' response. However, chronic elevation of cortisol can lead to health issues such as high blood pressure, sleep disturbances, and increased anxiety. ' Our diet plays a pivotal role in modulating these hormone levels.
So, here are the foods that increase stress, explain Dubai-based dieticians.
Food that triggers stress:
While that cup of coffee might give you a temporary boost of energy, caffeine can increase your stress in the long run. It stimulates the nervous system, which can raise cortisol levels, making you feel jittery and anxious. You might even feel nervous, touchy and a lot more irritable. Try cutting back on caffeinated drinks or switching to herbal teas like chamomile, which is known for its calming effects.
A study published in Psychosomatic Medicine demonstrated that caffeine consumption increased cortisol release in people, both at rest and during mental stress. The research found that caffeine elevated cortisol levels throughout the day, with habitual caffeine consumers showing a reduced but still significant cortisol response.
We all crave a sweet treat from time to time, but sugary snacks and drinks can spike your blood sugar levels, leading to a crash that leaves you feeling sluggish and fatigued. Shaila adds, 'This crash can trigger stress responses and mood swings. Moreover, highly processed foods, such as pastries and sugary cereals, can wreak havoc on your blood sugar levels, making it more difficult to manage stress.'
Consuming high amounts of sugar can lead to rapid spikes in blood glucose levels, triggering increased cortisol production. A study published in Psychoneuroendocrinology found that individuals with type 2 diabetes who had flatter cortisol profiles throughout the day exhibited higher glucose levels, suggesting a link between stress, cortisol, and blood sugar levels.
No, don't eye pasta, chips and white bread longingly, either. They are high in refined carbs, and can cause your blood sugar to spike and crash rapidly. This fluctuation can trigger an anxious response, as your body works to regain balance. Additionally, these foods are often low in nutrients, leaving you feeling drained and irritable.
Trans fats, found in many processed and packaged foods like baked goods and fast food, can increase inflammation in the body, which is linked to heightened stress. These fats also impair the body's ability to manage blood sugar, potentially causing more energy fluctuations and stress.
Instead, you can look for food that soothes your stress.
Dark, leafy greens such as spinach, kale, and Swiss chard are rich in magnesium, a mineral known to help regulate the body's stress response, suggest Shaila. Magnesium has a calming effect on the nervous system and can reduce the symptoms of anxiety. Try incorporating these greens into salads, smoothies, or sautés.
Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, have been shown to reduce inflammation and lower cortisol levels. These healthy fats support brain health and improve mood, making them a great addition to any stress-reducing meal plan. Aim for at least two servings of fatty fish per week for maximum benefits.
Neha Patel, a Dubai-based dietician breaks it down: Almonds, walnuts, sunflower seeds, and flaxseeds are packed with nutrients that help combat stress. They're high in vitamin E, which can protect your body from the damaging effects of oxidative stress, and magnesium, which helps relax the muscles and nervous system. A handful of these as a snack or added to your morning oatmeal can help keep your stress levels in check.
Blueberries, strawberries, and raspberries are rich in antioxidants, which protect the body from oxidative stress. The compounds in berries also help lower levels of cortisol, which can reduce stress and improve overall mood. Incorporate them into your diet as a snack, in smoothies, or as a topping for yogurt.
Unlike refined carbs, whole grains like quinoa, brown rice, and oats are rich in fibre, which helps maintain stable blood sugar levels and promote steady energy. Whole grains also contain B vitamins, which play a key role in reducing stress and supporting brain function.
That's right, they don't just make for cute merchandise.
Rich in healthy fats, fibre and potassium, avocados help reduce blood pressure and promote heart health, both of which can be affected by chronic stress. The monounsaturated fats in avocados also help stabilize blood sugar levels, preventing the blood sugar spikes and crashes that can trigger stress.
Chamomile, valerian root, and lavender tea are well-known for their calming effects. These herbal teas help relax the nervous system and can promote better sleep, making them a great option for managing stress before bedtime. Sipping on a cup of herbal tea after a stressful day can help soothe your nerves and restore balance.
So, how do you build a stress-reducing meal plan?
Creating a diet that helps manage stress involves focusing on whole, nutrient-dense foods and cutting back on those that trigger stress. Here are simple suggestions for crafting meals that support a calm and balanced mind:
Start your day with a nourishing breakfast: Oats or whole grain toast topped with avocado and berries. Pair with a cup of green tea to start your day with antioxidants and stress-reducing nutrients.
Lunch with leafy greens and healthy fats: A salad made with spinach or kale, topped with grilled salmon or chicken, nuts, seeds, and olive oil, can provide a dose of omega-3s, magnesium, and protein.
Snack smartly: Instead of reaching for sugary treats, grab a handful of nuts, a piece of dark chocolate, or a small serving of berries to keep your blood sugar stable and your mind calm.
Dinner with omega-3-rich foods: A piece of baked mackerel with roasted sweet potatoes and steamed broccoli is a great way to support brain health and relax before bedtime.
Hydrate with herbal tea: Swap sugary drinks for calming herbal teas like chamomile or lavender to help unwind in the evening.
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