Eat to beat stress: Experts reveal foods that can help you feel calmer

From packed trains to packed diaries, December is peak stress season.

Working days are spent frantically trying to get things finished before Christmas, while evenings meant for switching off are swallowed by shopping lists, social plans and end–of–year deadlines.

But there is good news – stress isn’t just something you have to endure. What you eat can make a real difference.

Diet shapes how the body responds to stress, influencing blood sugar control, inflammation, sleep quality and appetite – all of which affect how resilient or depleted we feel when life gets busy.

When routines are disrupted by long days, poor sleep and erratic meals, the body is more likely to experience energy crashes, irritability and intense food cravings.

Research shows that tired, stressed people are more likely to skip meals, reach for sugary or highly processed foods and overeat later in the day – patterns linked to worsening stress and gradual weight gain.

Food, then, becomes part of the solution.

'By eating regularly, prioritising protein and fibre, and choosing foods that support stable energy levels, it is possible to soften the body’s stress response rather than amplify it,' says public health nutritionist Dr Emma Derbyshire. 

At the busiest time of year, those choices can make the difference between feeling constantly frazzled – and feeling able to cope.

So which foods actually help keep stress in check? We spoke to the experts to find out.

The most important meal of the day – oats or eggs

Starting the day with a balanced breakfast appears to support healthier cortisol rhythms. 

Research suggests skipping breakfast can raise levels of the stress hormone cortisol in the body, while meals containing protein help blunt excessive stress responses.

Eggs provide high–quality protein and essential amino acids, while oats offer slow–release carbohydrates that help stabilise blood sugar – both important for cortisol regulation.

'Oats are also a great source of soluble fibre, which feeds beneficial gut bacteria, promoting a healthy microbiome that communicates with the brain to regulate stress responses.

'And fortified cereals and eggs will help boost vitamin D intake, which is crucial for the immune system and stress response.' 

Oily fish... at least once a week 

Omega–3s, found in oily fish such as salmon, sardines and mackerel, have been shown to reduce markers of stress and inflammation. 

A 2011 study by researchers from Ohio State University, published in Brain, Behavior, and Immunity, found omega–3 supplementation lowered cortisol and inflammatory responses during periods of psychological stress.

'Omega–3s act as anti–inflammatory agents, helping to blunt stress hormone production,' Dr Derbyshire explained. 

'However oily fish intake in the UK is falling well below recommended levels which is a cause for concern.' 

Guidelines recommend that adults should be eating two portions of fish a week, one of which should be oily. A portion is around 140g or one small tin. 

But according to the latest figures, published in Food and Nutrition Sciences Journal, adults up to 64–years–old only eat around 5g of fish a day. 

Dr Derbyshire added: 'Taking an omega–3 or fish oil supplement is self–care common sense and helps top up vital levels of this much needed nutrient in our diet.' 

Oranges, berries and dark chocolate  

Vitamin C plays a direct role in adrenal health. Controlled trials have shown people with higher vitamin C intake return to normal cortisol levels more quickly after acute stress. 

Research from the University of Trier, published in Psychopharmacology in 2002 found Vitamin C reduced cortisol responses during stressful tasks. Kiwis, oranges and berries are all rich sources – and easy to add to breakfasts and desserts over Christmas.

Berries are also a good source of flavonoids, which are known for the antioxidant properties, Dr Derbyshire added. 

'Foods such as berries, dark chocolate and tea are packed full of powerful plant compounds that reduce oxidative stress, which otherwise triggers cortisol release,' she said.

Dark leafy greens

Spinach, kale and chard provide magnesium and folate – nutrients involved in nervous system regulation. Low magnesium levels have been associated with heightened stress responses, while folate supports neurotransmitter production linked to mood regulation.

And what about a glass of wine?

Alcohol can temporarily lower perceived stress – but physiologically it raises cortisol levels, particularly when consumed in the evening. Studies show alcohol disrupts the normal evening drop in cortisol, impairing sleep and worsening next–day stress.

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As Dr Derbyshire explained: 'An occasional glass of wine won't ruin your cortisol, but alcohol can briefly raise cortisol levels, and regular drinking can therefore interfere with sleep quality and stress hormone regulation.

'Enjoy in moderation and pair it with a healthy meal to reduce cortisol spikes.'

What drives stress hormones?

And whilst certain foods can help balance cortisol levels, others can cause it to spike, particularly those that rapidly affect blood sugar or simulate the nervous system, Dr Derbyshire said. 

'Sugar and highly processed foods like pastries, white bread and pasta can cause rapid blood sugar fluctuations, which prompt the body to release cortisol to stabilise glucose levels.' 

Beyond diet, the biggest contributors are poor sleep, chronic psychological stress, excessive caffeine, blood–sugar swings and lack of daylight exposure – especially in winter. 

'Getting natural light early in the morning is crucial,' adds registered nutritionist Grace Kingswell. 'It helps set cortisol at the right levels for the rest of the day.'