The 7 Best Foods To Release Stress: Doctors Reveal What To Eat for Less Anxiety and More Joy

When stress hits, it’s tempting to reach for comforting foods like chips, cookies or a bowl of ice cream. But that quick fix often leaves you feeling worse an hour later. The good news? The right foods to release stress can steady your nervous system, lift your mood and help you feel more like yourself again. Here’s how what’s on your plate shapes how you feel, plus the specific foods you should add to your grocery list this week to reduce stress and boost joy.

How food shapes your mood

Your brain is a hungry organ that runs on what you feed it. “It’s only about two percent of your body weight, but it uses 20 to 30 percent of the calories you consume. Every bite either helps or hurts your brain chemistry,” explains Daniel Amen, MD, a double board-certified psychiatrist.

Less-than-ideal choices (like ultra-processed foods or loads of added sugar) tip things the wrong way. Nutrition researcher Nicole Avena, PhD, points to research showing that people who ate a processed food diet scored 40 percent higher on a depressive symptom scale than those on a healthy, nutrient-dense diet. Another study found that drinking three cans of sugary soda a day is associated with as much as a 25 percent higher risk of depression, she adds. “We often use sugar to attempt to self-medicate our mental health issues,” Avena says, “but in reality, added sugar is often promoting mental unwellness.”

Flip the script, and food becomes medicine, which is one reason “dopamine foods” are so popular right now. “Brain-healthy foods stabilize blood sugar, reduce inflammation, support calming neurotransmitters like serotonin and GABA and soothe the nervous system,” Dr. Amen says. The right foods also nourish your gut health by feeding the trillions of bacteria that influence your stress response, according to Amy Shah, MD, a double board-certified physician and nutritionist.

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The best foods to release stress

“Small changes to meals can have a big impact on how you feel,” Dr. Shah promises. Here, the best foods to release stress quickly and naturally.

Leafy greens

Spinach is packed with magnesium, folate and B vitamins that help produce calming neurotransmitters, brain chemicals that play an important role in stress management. “Magnesium deficiency has been linked to increased anxiety and irritability,” Dr. Amen says. Aim for one cup daily—sauté it with garlic and avocado oil, or stir it into soups, smoothies or omelets.

Blueberries

Small but mighty, they deliver antioxidants and anthocyanins that fight oxidative stress in the brain and help relieve stress and anxiety. “They also boost brain-derived neurotrophic factor (BDNF), a growth hormone that helps new brain cells thrive,” Dr. Amen says. He suggests enjoying a half cup of these natural stress-relievers daily. Try freezing them for a sweet treat that curbs cravings without a crash.

Avocados

Rich in healthy fats and vitamin B6, avocados help your body produce serotonin, the brain’s “feel good” chemical. Dr. Amen recommends half an avocado four to five times a week. His favorite trick: crack an egg into half an avocado and air fry at 350 degrees for eight to 10 minutes.

Fermented foods

Yogurt, kefir, kimchi and sauerkraut contain live beneficial bacteria that reinforce a healthy gut, which is why they make the list of best foods to release stress. “The gut and brain are intimately connected through the vagus nerve and the microbiome,” Dr. Amen says. Dr. Shah adds that just one serving a day makes a meaningful difference.

Walnuts

A handful (about seven halves) of these crunchy nuts delivers plant-based omega-3 fatty acids and tryptophan, a precursor to serotonin. “[They’re] a top plant-based source of omega-3 fatty acids, which support emotional balance and lower inflammation,” Dr. Amen says. Keep a bag in your purse to help reduce anxiety and stress on the go.

Salmon and eggs

Wild-caught salmon delivers omega-3s the brain can’t make on its own, and eggs are rich in tyrosine, the amino acid your body uses to build dopamine. “These lean protein sources provide amino acids used in neurotransmitter production,” counselor Jessica Tate, MS, LPCC-S, says.

Fiber-rich foods

Prebiotic-rich picks such as garlic, onions, peas, beans, asparagus, oats, apples and flax feed the friendly bacteria that help keep your mood steady and release stress. Sprinkle ground flaxseeds over a cup of yogurt or toss onion and garlic into your next bowl of soup.

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The simple morning food swap that releases stress

If breakfast is usually toast or coffee, that may be setting you up for an irritable afternoon. Dr. Shah recommends getting 25 to 30 grams of protein first thing to blunt blood sugar spikes and keep your energy and mood steady. Short on time? “A protein shake or protein powder in coffee works nicely,” she says.

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The best part? “Research shows gut bacteria begin to shift within just a few days of dietary changes, and lasting improvements in mood typically build over a few weeks,” Dr. Shah says. Small swaps really do add up to a calmer, brighter you.

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