The Experts Agree: What You Eat Can Directly Impact Stress and Anxiety

“Mood is regulated by the brain, and to work properly, the brain needs optimal fuel from nutrients in food,” McMordie says. Mood is also affected by the microbiome in the digestive tract (or the gut), she adds. “[This] is why we're seeing even more emphasis on gut health in relation to mental health. Nutrient deficiencies and inflammation can be contributors to anxiety and stress, and what we eat can help or hurt these areas,”

What Foods Negatively Affect Mental Well-being?

Teralyn Sell, PhD, psychotherapist and brain health expert, says the biggest food culprits that contribute to stress are caffeine, sugar, alcoholic beverages, and not eating at all.

“When most of the diet consists of highly refined foods that are void of a lot of nutrition, there is little room left for nutrient-dense foods that are high in vitamins, minerals, and antioxidants, such as fresh fruits and vegetables, fish, nuts, whole grains, and legumes. So, while highly processed foods may not directly be the cause of poor mood, they can certainly contribute when they make up most of the diet,” says McMordie.

What Foods Can Improve Mental Well-being?

Whole foods, protein, and healthy fats can positively impact your mental health, says Sell. Try to add in colorful fruits and vegetables, fatty fish, such as salmon, olive oil, nuts, legumes, and whole grains, McMordie adds. “It's important to include a variety of these foods in everyday meals and snacks, not just occasionally, to prevent nutrient deficiencies,” she says.

You Don’t Have to Make Perfect Food Choices

Not being perfect is ‘perfectly ok’ when it comes to eating, says Sell. “We live in this world that emphasizes perfection, especially when it comes to food. Instead, opt for choices that fit in the categories of ‘good, better, best’ and some days are just ‘good enough,’” she says."

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