Mediterranean Diet Stress-Reducing Food List

Feeling stressed? You’re not alone, and your nutrition can play a powerful role in how your body manages and recovers from stress.

The Mediterranean diet isn't just heart-healthy and anti-inflammatory; it also includes key nutrients that help support your nervous system, stabilize mood, and promote a sense of calm.

How Stress Affects Eating Habits

Stress can impact your body in many ways, including how you eat:

• Increases cravings for ultra-processed or high-sugar foods

• Suppresses or stimulates your appetite unpredictably

• Contributes to skipped meals, mindless eating, or emotional eating

• Disrupts digestion and blood sugar balance

Dietitian Tip: During stressful times, focus on small, manageable choices. Add just one or two calming foods daily to keep your energy and mood more balanced, without feeling overwhelmed.

Mediterranean Diet Stress-Reducing Food List

1. Fatty fish

2. Matcha

3. Artichokes

4. Swiss Chard

5. Dark Chocolate

6. Berries

7. Shellfish

8. Broccoli

9. Turmeric

10. Avocados

Foods That Can Increase Stress:

While it’s helpful to add calming foods, avoiding certain triggers can also make a big difference:

Foods to Limit or Avoid:

• Alcohol – can disrupt sleep and increase anxiety

• Caffeine – may heighten feelings of stress or restlessness

• Refined carbs and sugary snacks – lead to blood sugar spikes and crashes

• Fried or ultra-processed foods – increase inflammation and digestive discomfort.

  
  

Lifestyle Tips for Managing Stress Beyond Food

Nutrition is a major piece of the puzzle, but it’s not the only one. To feel your best, pair your eating habits with these lifestyle strategies:

Daily movement: like walking, yoga, or dancing

Consistent quality sleep: aim for 7–9 hours nightly

Stress-reducing techniques: like journaling, breathwork, or short meditations. Connection: sharing meals, family activities, or checking in with loved ones

Want More Mediterranean Diet Resources and Recipes?

Stay tuned for more easy and delicious meal ideas. Don’t forget to share your creations with me on Instagram @mayazbites