As a registered dietitian, these are my favorite stress-fighting foods

I recently shared in my instagram stories about adding sardines to my lunch to help my body cope after a very stressful morning. I got so many DMs about this, wanting to know more about foods that can help benefit stress response. I wanted to share a few of my go-to stress-fighting foods for getting my nervous system back on track when I’m having a DAY.

My full list is longer than this, but here are a few of my must-have foods as the nutrients they provide help support brain function and stress response:

Oily fish which is a good source of omega-3s, vitamin B12, vitamin D, and protein to support cognitive function.
Olive oil provides healthy fat to stabilize blood sugar and stress-fighting antioxidants like oleocanthal.
Wild blueberries are rich in a brain boosting antioxidant called anthocyanin.
Leafy greens provide magnesium and folate, both of which are important nutrients for muscle and nerve function.
Turmeric is rich in the active compound curcumin, which has been linked to improved mood in research.
Eggs which are rich choline, vitamin b12, and omega-3s.
Avocado offers healthy fats like monounsaturated fats and omega-3s, fiber, and vitamin b-6.
Plain yogurt and kefir offer important nutrients like probiotics, protein, and calcium.
Chickpeas are high in fiber, tryptophan, and protein.
Oats offer tryptophan, vitamin B6 and prebiotics.
Green tea is rich in theanine and antioxidants.

A few ways to enjoy stress-fighting foods in everyday life

A question I’m asked all the time by clients is how to actually work stress-fighting foods into everyday eating in a sustainable way. Now that you have that list as reference, here are a few ways to enjoy them:

A smoothie with frozen wild blueberries and leafy greens. You can add yogurt too.
A big salad with mashed sardines and extra virgin olive oil tossed in. Sometimes I add avocado as well.
Turmeric sprinkled into foods and/or beverages. I add a few grinds of black pepper to boost absorption. Even if you don’t like the taste, in a smoothie, soup, or sauce with lots of other flavors happening, you’ll barely know it’s there.
Omelets or hard or soft-boiled eggs added to salads or avocado toast. When I have a bit more time to prepare my meal, I really enjoy a poached egg!
I add avocado to salads, whole grain or sweet potato toast, on top of chili, in omelets, and even into sauces when I’m feeling especially creative in the kitchen.
I eat plain Greek yogurt almost every day and love adding chia or ground flax seeds for fiber or sometimes berries. You can also try it with cocoa powder mixed in!
Chickpeas are easy to add to salad, soups or chili; you can also blend them to make hummus or dip, or you can roast for a crunchy snack.
I drink a cup of green tea or matcha every morning…it’s a ritual I look forward to every day.

The next time you’re feeling burnout and stressed out, I encourage you to turn to some of these foods to help boost brain function and enable your body’s healthy stress response.

For more drama-free healthy living tips, recipes and other wellness suggestions, I encourage you to check out my podcast and sign up for my newsletter for more health and wellness content, special deals, and more. You’ll even enjoy a free guide to flexible meal planning as a thank-you for signing up. And finally, my two books, The Farewell Tour: A Caregiver’s Guide to Stress Management, Sane Nutrition, and Better Sleep and The Little Book of Game Changers: 50 Healthy Habits for Managing Stress & Anxiety, are great resources for developing everyday healthy habits for supporting your mental health in a sustainable way.

For those looking for even more support with stress management to address trauma, check out my 8-week group coaching program, The Trauma Warrior’s Toolbox.