What if the key to feeling less stressed wasn’t just meditation and deep breathing, but also putting the right foods on your plate? We know nutrition has a profound effect on our overall health—but what we eat plays a bigger role in how calm, focused, and emotionally steady we feel than many of us may realize.
The foods and drinks we consume directly impact our nervous system, hormone levels, and brain chemistry, shaping how we respond to everyday challenges. The wrong dietary habits—like guzzling coffee on an empty stomach, skimping on protein, or downing one too many evening cocktails—can send stress hormones into overdrive, leaving us feeling jittery, exhausted, or emotionally off-kilter. But the good news? Small edits to what (and how!) we eat can help us feel significantly more grounded.
Here’s a closer look at the dietary mishaps that might be sneakily amplifying your stress.
1. You Go Overboard On Caffeine
Caffeine might feel like your best friend in the morning, but too much of it can turn into a sneaky stressor. When you consume caffeine—whether from coffee, energy drinks, or tea—it stimulates the release of adrenaline and cortisol, your body’s primary stress hormones. While this can feel great if you need a quick burst of energy, in excess, it can leave you feeling wired, jittery, and more prone to anxiety. Plus, caffeine blocks adenosine, a neurotransmitter that promotes relaxation, making it harder to wind down when you actually want to. It’s also important to know that drinking coffee on an empty stomach can amplify these effects.
The fixes? Pair any morning caffeine with a protein-rich breakfast to slow its absorption and consider swapping out that second cup of coffee (or energy drink) for a calming green tea, which contains l-theanine to help keep you energized and balanced.
2. You Eat Too Much Sugar and Refined Carbs
When you consume sugary foods or refined carbs (think pastries, white bread, or sweetened drinks) your blood sugar spikes rapidly, giving you a short-lived burst of energy. Soon after, though, insulin kicks in to clear out the excess sugar, causing a crash that can leave you feeling sluggish and irritable. Why? Low blood sugar stimulates the adrenal glands to increase production of the stress hormone cortisol. As a result, you might ultimately crave even more sugar, repeating the process all over again. Over time, this cycle can make you more prone to anxiety, fatigue, and mood swings.
Read More: 5 Mental And Physical Troubles Caused By Low Blood Sugar
The good news is you don’t have to quit sweets entirely—just balance them out! Pair any sweet or carb-rich goodness with protein, fiber, and/or healthy fats to slow digestion and keep blood sugar (and mood) more stable throughout the day.
3. You Fall Short On Protein
Protein isn’t just for building muscles—it’s a key player in keeping your mood and stress levels in check. Your body needs protein to produce neurotransmitters like serotonin and dopamine, which help regulate emotions and keep you feeling balanced. When you skimp on protein, your brain can struggle to make enough of these feel-good chemicals, leaving you more prone to mood swings and anxiety. Protein also helps stabilize blood sugar levels, helping to prevent crashes that can make stress feel even worse.
While it’s tempting to run out the door in the morning with a bagel in hand, adding some protein can really make a difference in your ability to handle whatever curveballs the day throws your way. Make sure you include a solid source of protein with every meal (think eggs at breakfast, chicken or tofu at lunch and dinner, and some nuts or Greek yogurt for a snack). You can also keep a protein powder or stash of protein bars handy for when you’re in a pinch and need some steady fuel. The going recommendation? At least 20 to 30 grams of protein per sitting.
4. You Don’t Give Fruits and Vegetables Enough Attention
Fruits and veggies aren’t only beneficial for reducing disease risk; these nutrient powerhouses are packed with essential vitamins, minerals, and antioxidants that help regulate mood and keep stress in check. Research shows that eating more fruits and vegetables is linked to lower levels of anxiety and tension, with one study finding that people who hit the “five-a-day” recommendation experience less psychological distress. So, to keep stress at bay, aim to fill half your plate with these nutrient-dense foods and every snack and meal.
5. You Skip Meals
Ever heard of the term “hangry”? Skipping meals or simply going too long without eating can significantly affect your stress levels. Extended periods without food may lead to blood sugar drops and an increased production of cortisol, potentially heightening feelings of anxiety and tension. Research has even linked meal skipping with increased stress and depressive moods in adolescents. To keep your stress in check, aim to eat a balanced snack or meal every three to five hours.
6. You Go Too Hard On Alcohol
Enjoying a drink or two at night might seem like a great way to unwind, but it can ultimately have the opposite effect. Alcohol affects the balance of neurotransmitters in your brain, making you feel relaxed initially, but potentially leading to increased anxiety and mood disturbances once that initial chill wears off. Regular alcohol intake can also lead to increased cortisol production and decreased REM sleep, both of which can further exacerbate feelings of stress. To minimize negative effects, consider limiting drinking to the weekend, opting for functional mocktails instead, eating something (ideally protein and complex carbs) with your drink to slow absorption, and stopping any drinking three to four hours before bedtime.
7. You Skimp On Hydration
Much of the time, you may not even realize that you’re a little dehydrated—but, even when mild, it might make you feel less than your best mentally and emotionally. Some research shows dehydration can trigger the release of cortisol. Moreover, even mild dehydration can impair cognitive function, leading to trouble concentrating and increased irritability. One study shows dehydration can both negatively affect mood and cognitive performance. So, keeping that water bottle handy isn’t just good for exercise performance, regular toilet time, and all that; it’s a simple yet effective strategy for keeping stress at bay and maintaining mental clarity. Aim for half your body weight in ounces daily.
8. You Tend To Eat Emotionally
Many of us might find ourselves turning to food for comfort in response to all sorts of feelings—and while this can provide temporary relief, the effects are short-lived. When stress hits, your body releases cortisol, which increases cravings for high-carb, high-fat “comfort foods”, which then boost feel-good neurotransmitters that help us relax. The problem is, doing this regularly can lead to feelings of guilt and physical discomfort, creating a cycle of even greater distress and overeating. Over time, this pattern can contribute to weight gain and associated health issues that contribute to stress even further. Recognizing emotional eating triggers and adopting healthier coping mechanisms, such as mindfulness or physical activity, can help break this cycle and promote better stress management.
9. You Overlook Fermented Foods
Neglecting fermented foods in your diet means missing out on beneficial probiotics that play a crucial role in stress regulation. These friendly bacteria help maintain a healthy gut microbiome, which communicates with the brain through the gut-brain axis and influences mood and stress responses. Research backs this up, linking a balanced gut microbiome with improved mental health and reduced stress levels.
Read More: The Gut-Brain Connection, Explained By A Neurologist
Don’t worry, incorporating fermented foods into your diet isn’t as hard as it seems. Try adding yogurt or kefir to your breakfast or tossing some kimchi or sauerkraut onto meats, eggs, grains, or salads. You can even sip on kombucha in place of that nightly wine or cocktail. For more variety, include miso in soups, tempeh in stir-fries, or pickled vegetables as a flavorful side.
The Takeaway
What you eat and drink plays a powerful role in how you feel—physically, mentally, and emotionally. Our daily choices can either fuel or fight stress. By being mindful of what you put on your plate, you can better support your body and mind for a calmer, more balanced life.
Rebekah Feemster, R.D.N., L.D.N., is a registered dietitian nutritionist with a passion for food and fitness. She also holds a Certificate in Adult Weight Management from the Commission on Dietetic Registration. Rebekah has experience working in hospitals, corporate wellness, fitness and rehab facilities, and holistic health. Rebekah finds joy in sharing her nutrition knowledge and helping others develop a healthy relationship with food and their bodies. When she’s not talking about (or making) food, you’ll find her outside doing yoga, hiking, or tending her backyard chickens.