According to experts, these are the top stress-reducing foods you can include in your diet to maintain calm and balance.

With constant juggling of tasks like running errands, managing finances, and maintaining a clean home while working full-time and/or raising a family, it’s no wonder stress is on the rise. Both chronic stress and anxiety can harm your physical and mental health in many ways, so learning how to manage and prevent it is vital for your long-term well-being.

Nutrition is a key player in how your body and mind manage stress. The foods you eat can truly make a difference in how calm and centered you feel. A major factor is your gut microbiome, so many gut-healthy foods are also excellent for reducing stress.

The connection between food, stress, and gut health is more significant than you might think.

As Ian Smith, MD, a renowned physician, gut-health specialist, and bestselling author, explains, your gut health is deeply connected to your brain and nervous system, which plays a major role in how well your body can cope with stress.

"The link between anxiety and gut health is profound," he says. "Stress or anxiety can trigger the immune system to release signals that break down the gut lining. An imbalanced or damaged gut can lead to a chronic stress response, putting our body in a continuous fight-or-flight mode."

The result? More damage to your gut. It’s a dangerous cycle. The good news is there are many probiotic-rich foods that can help improve your gut health and, hopefully, reduce your stress levels in the process.

"Studies have shown that everything connects to the health of our gut microbiome—our overall health depends on it," says Raphael Kellman, MD, an expert in integrative and functional medicine in New York City. The microbes in our intestines play a crucial role not just in mood, but also in metabolism, immune function, digestion, hormones, inflammation, and even gene expression.

The most effective way to improve your gut bacteria is by altering what you feed them—and yourself. "Diet is crucial," Dr. Kellman explains. "It should consist of lots of fresh prebiotic foods, alongside plenty of probiotic foods." Here are some of the top stress-relieving foods and nutrients that experts recommend for promoting gut health and, by extension, supporting mental well-being.

Stress-Relieving Foods and Nutrients

1. Salmon and Other Lean Proteins Rich in Omega-3s

Salmon is a prime example, packed with omega-3 fatty acids that are known to support brain health. These healthy fats are also found in other fatty fish, as well as plant-based sources such as nuts, seeds, and soy products. Other lean proteins like chicken are beneficial too, as the amino acids they contain can help boost mood, says Dr. Smith. It's best to avoid meats high in saturated fat.

2. Fiber-Rich Fruits—Especially Berries

Fiber plays a huge role in promoting gut health. Dr. Smith emphasizes that fiber is essential for nurturing good bacteria in the gut, and many Americans consume far too little. To increase fiber intake, focus on foods grown in the ground, such as nuts, seeds, lentils, popcorn, and, of course, vegetables and fruits. Berries, particularly raspberries, blackberries, and wild blueberries, are incredibly fiber-rich. Additionally, some berries, like blueberries, can help lower cortisol levels, a stress hormone that may negatively affect your mood.

3. Oranges

Oranges, a stress-busting fruit, are packed with vitamin C—one orange provides 82 milligrams of vitamin C, covering almost your entire daily requirement. While most known for boosting immunity, vitamin C also helps reduce stress (even the scent has a calming effect).

In a study where volunteers were asked to perform a stressful task, those who took vitamin C performed better on stress measurements compared to those who took a placebo. The vitamin had a noticeable effect on the participants' subjective feelings (they reported feeling better) and positively influenced both the cardiovascular and neuroendocrine systems (heart, brain, and hormones).

"Kickstart your day with an orange at breakfast or enjoy it as a refreshing afternoon snack alongside almonds or yogurt," Bauer advises. "You can also toss one into your salad for a burst of tangy sweetness, mix it into salsa, or use it as a flavorful topping for chicken or fish. Consider adding orange slices to your smoothies—it pairs wonderfully with other vitamin-C-rich fruits like strawberries, lemon, mango, pineapple, papaya, kiwi, or grapefruit."

4. Chickpeas

Chickpeas (also known as garbanzo beans) are packed with tryptophan, a key amino acid that plays a crucial role in the gut-brain connection since the body uses it to produce serotonin, the feel-good chemical that stabilizes mood in the brain. Research has shown that a deficiency in tryptophan could be linked to anxiety. "Though it's one of the rarer amino acids, it competes to enter the brain," Bauer explains. "Adding some carbs can help move the amino acid along. Chickpeas offer both tryptophan and slow-releasing carbs, creating the perfect stress-relieving combination in one handy package."

This adaptable legume is also rich in folate, a B vitamin that plays a role in managing mood; a cup of cooked chickpeas supplies over 70% of the daily recommended amount. Furthermore, the high protein (14.5 g per cooked cup) and fiber (12.5 g per cooked cup) content help to balance blood sugar levels and promote a stable mood.

5. Eggs, Nuts, and Turkey

All of these ingredients also deliver a tryptophan-rich boost, which, once more, is critical for the production of serotonin: a vital mood-enhancing chemical.

6. Chamomile Tea

Chamomile serves as a gentle sedative and may help alleviate muscle tension and reduce anxiety or irritability. Chamomile is one of the most widely used and well-known medicinal herbs globally. In fact, over one million cups are consumed each day," Bauer notes. Additionally, it's caffeine-free, making it a great choice for a calming cup before bed. For an added touch of flavor, try a tea blend that combines chamomile with cinnamon, apple cider, and lemon.

7. Steel-Cut Oats

A warm bowl of oatmeal offers numerous health advantages. It provides a substantial amount of tryptophan, which aids the body in producing serotonin. "All types of oats are excellent, but I especially prefer steel-cut oats because they are minimally processed, leading to a slower rise in blood sugar and helping to stabilize mood," Bauer explains. Oats also contain magnesium, a crucial mineral that, when deficient, can increase the likelihood of depression and anxiety. Magnesium plays a significant role in managing stress levels and sleep by regulating a neurotransmitter that soothes the mind. It also activates the benefits of vitamin D in the body.

Steel-cut oats take longer to cook than instant oats. Here are two time-saving tricks: Use a slow cooker to prepare an overnight version, or cook them ahead of time (either on the stovetop or in a slow cooker) and freeze individual 1-cup servings. In the morning, simply take a container from the freezer, microwave it (adding a bit of water or milk to adjust the consistency), and enjoy it as you would regular oatmeal. Worried about getting bored with this breakfast classic? There are countless delicious oatmeal recipes that are just as easy as making a batch and switching up your toppings.

8. Dark Chocolate

Good news: Chocolate is rich in polyphenols, powerful antioxidants known to boost brain function and enhance mood. "But when I say chocolate, I really mean dark—not milk [chocolate]!" Dr. Smith stresses. The darker the chocolate, the less sugar it contains—a substance that, unfortunately, has been found to negatively affect mood and stress management more than most people realize.

Focus on Plant-Based Foods for Stress Relief

When it comes to foods that help reduce stress, here’s the takeaway: Eat a variety of primarily plant-based foods, and both your gut and mental health will benefit. Cut back on items that can worsen stress and anxiety (such as sugar, saturated fats, alcohol), and focus on fresh produce, legumes, whole grains, and lean proteins or seafood. Make sure to mix up the fruits and vegetables you consume as well, since each offers a unique set of beneficial bacteria that your body needs to flourish.