Need To Destress? Try These Foods (2024)

The next time you reach for a cup of tea, you might consider opting for green tea, as it can help lower the risk of heart disease, high cholesterol, or certain cancers. And bonus, the beverage may also help you to de-stress.

“Drinking green tea is a great way to reduce cortisol levels,” Schiff says.“The amino acid L-theanine is present in the tea plant camelia sinensis, and L-theanine naturally lowers the body’s cortisol levels.”

And while sipping a cup of tea may be soothing in and of itself, green tea—rather than black tea or herbal tea—is the best choice to help you combat the effects of cortisol. “Among all the teas, L-theanine is highest in green tea, and especially high in matcha,” Schiff says.

Feel free to enjoy the drink hot or chilled, and instead of adding sugar to your mug, try adding ginger, cinnamon, lemon, fresh mint, or a bit of honey to enhance the flavor.

However, if you take medication to manage a chronic condition, check with your doctor before adding green tea to your daily regimen in case there are food-drug interactions.

Fermented foods like sauerkraut, kimchi, and yogurt are all widely known to support a healthy digestive system. But did you know that the same qualities that make these foods gut-friendly may also help you fight stress?

“For a food to lower cortisol, it needs to reduce inflammation—and fermented foods are very good at reducing inflammation,” Schiff says. “Beneficial gut microbiota seem to play a big role in the regulation of cortisol.” That’s all to say that fermented foods tend to be high in probiotics, which are “good” live bacteria that reside in the digestive system and help to keep it running smoothly.

“Other good sources of probiotics are kimchi, yogurt (go for unsweetened), kombucha, sauerkraut, miso, and tempeh.”

Plus, there are other stress-lowering advantages to eating fermented foods.

“Kimchi is considered to be anti-inflammatory because of its high level of vitamin C, an antioxidant,” Schiff says, adding that sauerkraut is also high in this important vitamin.

If you aren’t inclined to eat sauerkraut or kimchi regularly, consider starting your day with plain yogurt. Whatever fermented food you choose, eat it as is, rather than using it as an ingredient in a recipe. “Fermented foods reduce inflammation, but it’s the fermentation process that produces the effects we want,” Schiff says.“Don’t cook it after it’s fermented.”

There are many advantages to eating fatty fish like salmon, which is rich in omega-3 fatty acids. Omega-3s may help you reduce your risk of heart disease, lower your blood pressure, and may help improve your cholesterol levels. Omega-3s also help to reduce inflammation, which may help to counteract the effects of cortisol in the body, lowering stress levels.

Although fish may contain the highest levels of omega-3s, there are more than a few plant-based foods that are also high in omega-3 fatty acids.

“Other sources of omega-3 fatty acids are chia seeds, flaxseeds, olive oil, walnuts, and avocados,” Schiff says.

And, unlike their fermented food counterparts, you may find it easier to add omega-3-rich foods to your diet. Walnuts, chia seeds, flaxseed, and avocados are all excellent salad toppers. You can also add ground flaxseed or chopped walnuts to a bowl of cereal, oatmeal, or yogurt. And avocado is versatile enough to go with chicken, fish and beans, as well as a variety of fruits and vegetables.

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