Fuel your calm: 7 superfoods that help reduce stress

Published: Feb. 25, 2025

3 min read

man eating Dinner while wearing the sensor

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The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.

Stress is a constant companion for many of us, and it doesn’t discriminate by age or background. When life gets overwhelming, our bodies can react by using up vital nutrients faster than usual, leaving us feeling drained. If stress becomes chronic, it can raise cortisol levels, which can trigger cravings for sugary, fatty, and high-calorie comfort foods. Stress can also dampen our motivation to stick to healthy meal plans. Ever catch yourself thinking, Rough day. Forget that dinner I planned—let’s just hit the drive-thru? You’re not the only one, that’s for sure.

While there's no magic cure for stress, the good news is that there are a number of delicious foods that can help reduce it. On top of that, many foods that help reduce stress are also great options for managing glycemic health.

Feel-good foods

The best approach to managing stress through food is to start with a well-rounded, balanced diet. This means colorful veggies, juicy fruits, hearty whole grains, and lean proteins. If it’s possible, planning and prepping meals in advance can save you from last-minute decisions when stress hits. And there are certain superstar foods that pack extra stress-busting power.

Here’s a list of seven simple superfoods that can help lower your stress while helping you feel more balanced and relaxed.

1. Avocados

Creamy, dreamy, and packed with healthy fats, vitamin C, vitamin B6, potassium, and fiber. This nutrient-rich fruit is a stress-fighter’s best friend.

2. Dark chocolate

Craving something sweet? Dark chocolate is loaded with antioxidants and has been shown to improve mood and reduce stress. For the most benefits, choose chocolate with a high cocoa percentage.

3. Eggs

Eggs are loaded with vitamins, minerals, amino acids, and antioxidants that support your body’s stress response.

4. Fatty fish

Salmon, tuna, and sardines are rich in omega-3 fatty acids, which reduce inflammation and enhance mood. Regularly eating these fatty fish can help you feel calmer and more relaxed.

5. Whole grains

Complex carbs like brown rice, quinoa, and oats may help regulate glucose levels and boost serotonin, the neurotransmitter that promotes relaxation.

6. Nuts and seeds

Almonds, walnuts, pumpkin seeds, and sunflower seeds are all packed with magnesium, a mineral known to reduce stress and anxiety. Plus, they’re portable (and delicious).

7. Leafy greens

Spinach, kale, and collard greens are rich in magnesium and other vitamins that support overall health and stress reduction. Try to make them a staple in most of your meals.

Your stress-less action plan

Incorporating these foods into your diet is a great start, but stress management doesn’t stop at your plate. Physical activity, meditation, journaling, listening to your favorite music, or talking with a friend or counselor can all help. The key is finding what works for you and making it a habit.

Here are a few suggestions to get you started:

Take a moment to reflect: How do you currently handle stress? Are your go-to strategies helpful?
Jot down 2-3 ways you plan to manage stress next time it strikes.
Try using a glucose biosensor, like Stelo, so you can track your glucose and better understand the impacts of stress on glucose. Armed with these insights, it’s much easier to take action and create healthy habits.
Stick to your plan when you feel the tension creeping in.
Stock up on healthy, stress-busting snacks so you’re always prepared.

Remember, small changes add up. Start with one or two of these foods and build from there. You’ve got this.