“Let food be thy medicine and medicine be thy food.” – Hippocrates.

Navigating the challenges and demands of our modern lifestyle can often lead to stress.

However, the foods we consume can play a significant role in managing these stress levels.

Here are ten stress relieving foods scientifically proven to help you feel less frazzled.

Herbal Tea: A Stress Relieving Beverage

The act of sipping a warm beverage itself can induce feelings of relaxation.

Green tea, rich in flavonoids, is also a great choice among stress relieving foods for supporting brain health.

Herbal tea, especially those with lavender and chamomile, can have a soothing effect on the mind.

Dark Chocolate: A Delicious Stress Relieving Indulgence

Dark chocolate can reduce stress in two ways – its chemical impact and its emotional impact.

It’s rich in antioxidants that can lower stress hormones in the body.

Remember to enjoy it in moderation and opt for high-quality dark chocolate with minimal added sugar.

Look for high-quality dark chocolate that is at least 70% cocoa.

Whole Grains: Stress Relieving Carbohydrates

Many whole grains that contain tryptophan can temporarily increase levels of serotonin, a hormone that boosts mood and reduces stress.

Opt for healthy, unrefined carbohydrates like sweet potatoes and whole grains for better nutrition.

Foods like oats, brown rice, quinoa and whole grain bread or pasta are excellent sources of whole grains.

Avocados: Omega-3 Fatty Acid Powerhouses

Avocados are rich in omega-3 fatty acids, known to reduce stress and anxiety, boost concentration and improve mood.

They also contain phytochemicals, fiber and essential nutrients that contribute to overall health.

Avocados can be enjoyed on their own, in salads or as a spread on your toast.

Fish: Heart-Healthy Stress Relieving Foods

Fatty fish like tuna, salmon, sardines and mackerel are rich in omega-3s, which can help ease depression and reduce stress.

They’re also great for your heart health.

Warm Milk: A Sleep Aid for Stress Management

Sipping warm milk before bed can help you get a good night’s sleep, aiding stress management.

Milk and other dairy foods with calcium and added vitamin D can help muscles relax and stabilise mood.

Nuts: Nutrient-Rich Stress Relieving Snacks

Nuts are full of B vitamins such as thiamine, and healthy fatty acids, which can help reduce stress.

Almonds, pistachios and walnuts may even help lower blood pressure levels.

Citrus Fruits and Strawberries: Vitamin C for Stress Relief

Citrus fruits and strawberries are rich in vitamin C, which can help fight stress and boost your immune system.

Oranges, lemons, limes and grapefruits are all high in vitamin C.

Probiotics: For a Healthy Gut and Stress Management

Probiotics can boost the immune system, protect against harmful bacteria and improve digestion and absorption of nutrients.

They can also positively influence mood.

Foods like yogurt, kefir, sauerkraut, kimchi, kombucha, pickles and miso are all rich in probiotics.

Fiber-Rich Foods: For Stress and Anxiety Reduction

Fiber-rich foods can play a significant role in lowering stress.

They balance your blood sugar and prevent spikes in your insulin levels, which can induce fatigue, anxiety and trouble concentrating.

Whole grains, fruits and vegetables such as apples, bananas, oranges, strawberries, raspberries, broccoli, carrots and Brussels sprouts are all high in fiber.

Also, legumes like beans, lentils and chickpeas, as well as nuts and seeds including almonds, chia seeds and flax seeds, are also rich in fiber.


As we navigate the rapid and hectic rhythm of our modern lifestyles, stress can often feel like an unwelcome guest.

In such situations, food can be one of your biggest allies in your managing stress levels.

So next time you’re feeling stressed out, reach for these stress relieving foods. Your body and mind will thank you


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Sources: NCBI, Everyday Health.