7 Yummy Foods to Help Reduce Anxiety and Stress

Interested in the connections between food and how we feel? Looking for foods to reduce stress and anxiety naturally? You’re in the right place!

A few weekends ago, I had the pleasure of volunteering at and attending our annual Canadian Holistic Nutrition Conference.

This year’s topic was mental health and wellness, and after the past few years, it’s no surprise why. I have been talking about the connections between diet, nutrition, and mental health for many years.

And this was the impetus for me to sign up for nutrition school after my dad was diagnosed with early-onset Alzheimer’s disease when I was in my mid-20s!

I am grateful for this long-awaited opportunity to get together and celebrate the science-focused food and nutrition wisdom.

Today, I thought it could be fun to share some foods to reduce anxiety and stress.

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Foods to Reduce Anxiety and Stress

Today, I’m sharing some of my favourite foods to reduce anxiety and stress.

1. Avocado

First up… avocados are a great addition to your diet. Don’t be fooled by their tough exterior, avocados are loaded with healthy fats and B vitamins. Both of these can help regulate brain function and reduce anxiety.

Guac on, amigos! (I’ll admit I took advantage of this cheap local fruit while in Mexico and ate more than my fair share… #sorrynotsorry ;))

Want a way to include this anxiety-reducing food in your diet? Try this Cool as a Cucumber Smoothie.

2. Salmon

Salmon is an ideal choice for a brain-boosting dinner. Not only is it tasty, but salmon is also loaded with omega-3 fatty acids.

These healthy fats are a powerhouse for overall brain health. They may help regulate the production and activity of neurotransmitters in the brain, including serotonin and dopamine, which are involved in mood regulation.

The evidence in this meta-review suggests that omega-3 fatty acids could be a potential treatment for depressive disorders (not including mania).

Can we get a round of applause for the sushi chefs out there?

3. Blueberries

Blueberries are delicious on your breakfast muesli or even in a smoothie. But did you know that these juicy fruits are a rich source of antioxidants? They can help protect the body against damage caused by stress and inflammation.

Blueberries have been studied in a randomized, double-blind, placebo-controlled trial for their ability to improve cognition in older adults. You can read more here.

Want to include this food to reduce anxiety and stress in your diet? Try my Blueberry Smoothie Recipe Without Yogurt.

4. Almonds

Almonds are a wonderful nut to reach for when you’re feeling jittery or nervous. That’s because they are high in magnesium, which can help regulate cortisol levels and reduce stress. Plus, they make the perfect on-the-go snack.

So, you can add trail mix to your list of anxiety-reducing foods!

Want a way to include this anxiety-reducing food in your diet? Try my Late Summer Peach & Almond Porridge., or my ultimate Raw ‘Granola’ recipe that I could eat every day and still never tire of it.

Your info is safe with me. I will guard it with my life and promise no spam, ever. I genuinely hate it as much as you do!

5. Turmeric

Turmeric is a great spice for both sweet and savoury meals. A little bitter, a little spicy and definitely a little peculiar, turmeric is known for its powerful anti-inflammatory properties.

Reducing inflammation is key to reducing anxiety. Make your brain happy and add a hefty sprinkle to your next smoothie or tomorrow night’s curry dinner.

Want a way to include this anxiety-reducing food in your diet? Try my Iced Turmeric & Honey Chai Lattes recipe.

Are you looking for the perfect bedtime beverage/food to reduce anxiety and stress symptoms?

6. Chamomile

Nothing beats a lovely chamomile tea after dinner. Chamomile supports good digestion and is known for its calming effects on the mind and body.

The researchers of this randomized, double-blind, placebo-controlled study found that chamomile extract could have clinically meaningful antidepressant activity.

Chamomile can also help promote sleep, which can help you if you have anxiety and trouble sleeping.

This review found that chamomile improved sleep with no adverse effects. Sweet dreams, indeed.

7. Dark chocolate

And last but not least… dark chocolate!

Not just for Valentine’s Day, this sweet treat is packed with flavonoids that help lower stress hormones and boost your mood.

Enjoy a square or two after a balanced meal, or try grating it over a tea latte or other beverage!

Want a way to include this anxiety-reducing food in your diet? Try my sugar-free Inside Out Peppermint Cups.

Add more foods to reduce anxiety and stress in your diet and help manage your symptoms, naturally.

And they are also delicious, so it’s a win-win 😉

Custom Anxiety Meal Plan and Supplements

Are you looking for a meal plan or custom supplement recommendations to help reduce (and hopefully eliminate) your anxiety symptoms?

• If you’re a new or existing client, book a health and wellness consult today (or a free 15-minute Meet & Greet).

Life is a plate… Eat up!

Ashleigh