Anti-stress Snacks: Foods That Fight Anxiety and Bad Mood

They promote a positive state of mind and help to pull yourself up in the most intense moments. Here are a few snack ideas that make you feel cheerful and full of energy.

Anti-stress Snack ideas

Anxiety, agitation, and bad mood don’t let you alone? The most natural way to stay away from it in the most intense moments and feel better is to focus on a healthy and balanced diet.

In challenging moments, to adapt, the body increases the production of cortisol. This stress hormone, in turn, can influence the benefits of the well-being hormones that give feelings of joy and happiness, including serotonin and endorphins.

To counter the problem, nutrition can help. In fact, some foods are a source of nutrients capable of influencing their production and improving emotional well-being.

Here are a few good foods that fight anxiety and bad mood, ideal as anti-stress snacks.

Greek Yogurt with Pecans

yogurt with pecan nuts and honey
Photo by Amnah Mohammad on

Do the rhythms of daily life make you irritable and nervous? Add a tablespoon of pecans to a jar of Greek yogurt. This mix provides tryptophan, an essential amino acid precursor of serotonin, the hormone that regulates mood. It also allows you to stock up on selenium, phosphorus, calcium, and potassium, minerals that relax and soothe tensions. In addition, it ensures glutamic acid, which favors the production of Gaba (an acronym for gamma-aminobutyric acid), the hormone of serenity. The advantages? It modulates the circulating cortisol and consequently helps to stay away from stress and agitation.

Oranges and Dark Chocolate

sliced orange fruit near chocolates and cinnamon stick on black surface
Photo by JJ Jordan on

Oranges are rich minerals, allies of good mood. They provide good amounts of magnesium which reduces the action of cortisol. Combined with some dark chocolate of at least 70% cocoa, they provide a whole series of substances that favor the production of endorphins, neurotransmitters that help you feel full of energy.

Ricotta and Walnuts

nuts on cloth with nutcracker
Photo by Ekrulila on

Ricotta, together with walnuts, is a good source of essential fatty acids that increase the production of mood neurotransmitters. Thanks to the richness of vitamins B, D, and minerals such as magnesium and potassium, it relaxes the nervous system. Ricotta, in particular, contains tyrosine and tyramine, two essential amino acids precursors of dopamine and adrenaline, neurotransmitters that help you feel energized.

Apple and Kiwi Smoothie

assorted fruit shakes with fresh fruits in clear glasses
Photo by Nicola Barts on

Blend a jar of plain Greek yogurt with a peeled and chopped apple and kiwi. This mix provides glutamic acid precursor of Gaba, the neurohormone of serenity, and tryptophan which favors the synthesis of serotonin. In addition, it ensures antioxidants that help counteract the oxidation of cells, including those of the brain and many fibers that nourish the intestinal microbiota, which is involved in the production of neurotransmitters for well-being.

Rye Bread and Cheese

sliced cheese on brown table top
Photo by NastyaSensei on

This combination is ideal for counteracting emotional hunger pangs. It provides complex carbohydrates that provide energy for many hours and high biological value proteins that help you feel full for longer. In addition, it ensures tryptophan and other essential amino acids for the production of neurohormones that regulate mood and help you feel more cheerful and optimistic. Finally, this mix is ​​a source of calcium, a mineral that calms tensions and promotes relaxation.

What to eat when you’re stressed

While we can’t always avoid stress, we can arm ourselves with the right snacks to help us fight anxiety and bad moods. The next time you feel yourself starting to tense up or sense that a stressful episode is on the horizon, reach for one of these anti-stress foods instead of turning to unhealthy habits.

What are your favorite go-to snacks when you need to de-stress? Let me know in the comments below.

Popsicle Society
Popsicle Society

I love traveling, cooking and enjoying this beatiful world. 
I’m a life lover! Simple as that!

28 thoughts

  1. This is such a great post, my friend. It still amazes me how the foods and beverages we consume can either help or hinder our recovery from illness or surgery, reduce inflammation, improve immune function or just promote healing. If only more people paid attention to what they consume

  2. So scientifically I did not know there were “anti-stress” foods but between you and me, I know that a good piece of sourdough bread can cure any bad day of mine 🙂

    1. ☺️ usually the foods that we love most are our “anti-stress” ☺️😉 and between us, a good piece of sourdough bread can cure any bad day of mine too ☺️

  3. Very interesting information 🤔 I mean I didn’t know this food falls under the anti stress category. I usually use chocolate and sweet of any kind, now I see there are plenty of options 😁 amazing how science works and how much details we miss when it comes to out body and how it functions 😃
    I hope you are having a great weekend, away from stress and full of food and wine 😊🤗🤗🧸🧸💕💕😕

    1. Thank you my dear Koko! Chocolate is always a good option for anything 😉 We are basically what we eat, so we should be careful at what we use as our fuel 😉
      I’m trying to relax a bit this weekend 😅
      Wish you a wonderful weekend too! Relax, good food, wine and company 😉🧸💕🤗

      1. I hope your weekend was great as planned and of course we are what we eat and we always do our best 😁😊 Chocolate and wine will always have exception for me, enjoy your week 🤗🧸💕

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