What to eat when you feel stressed?

Stress is the body's reaction to various (usually) unfavorable factors (stressors). However, not all stress is bad. Psychology distinguishes two types of stress ¹ .

• Eustress. This is a type of stress that our body needs because it makes us more motivated to act . It has a positive and motivating effect on us . An example of eustress may be starting a new job, meeting a loved one or giving birth to a child.

• Distress. A negative and exhausting form of stress. It worsens the quality of life and reduces our ability to function efficiently on a daily basis. There are many causes of stress and each of us may be stressed by different things - problems at work, heavy responsibilities, important presentations or exams, as well as the trauma we face. The longer we feel this type of stress, the more chronic it becomes, the worse its consequences may be.

What happens to our digestive system when we are stressed?

When we are stressed, our brain activates the sympathetic nervous system . The sympathetic nervous system is the "flight or fight" response and prepares the body to protect itself from immediate danger. It also affects digestion - abdominal pain, indigestion, heartburn, diarrhea or constipation may occur. When we are stressed, the body either slows down digestion ( constipation will occur ) or rejects undigested food in the form of diarrhea ² . Additionally, when under stress, the body produces adrenaline , which negatively affects the mucous membrane of the digestive tract. In stressful situations , hydrochloric acid may be released unnecessarily and disrupt natural digestive processes ³ .

Diet will help relieve stress.

Scientific research shows that mental discomfort caused by stress can be corrected by changing your diet . Our mental state is largely related to the state of our intestines . In the same way that stress and anxiety affect digestion and the intestines, we can affect the nervous system through the digestive system, it is a two-way street . Eating foods that support a healthy gut and gut microbial diversity can help reduce stress, anxiety and improve overall health ⁴ . A properly composed stress diet should primarily reduce the level of cortisol (stress hormone) and adrenaline , and increase the level of serotonin (happiness hormone). ⁵ .

In a healthy diet that can help us eliminate stress, we should pay attention to several particularly important product groups:

• Complex carbohydrates will have a positive effect on increasing serotonin levels - so it's a good idea to eat whole grain bread, cereals or brown rice. A good example of a meal that stimulates serotonin secretion in the brain is oatmeal.
• Foods rich in antioxidants help lower cortisol levels. Good sources of these substances are sweet potatoes, fruits (e.g. blueberries, strawberries, oranges, apples), vegetables (sweet potatoes, carrots, pumpkin), walnuts and cocoa. The products mentioned above can improve your well-being ⁶ . You can read more about antioxidants here. 
• Dark chocolate (minimum 70% cocoa content). It contains a large amount of flavonoids, which reduce the release of cortisol ⁷ .
• Products rich in magnesium and B vitamins - whole grain cereal products, nuts, pumpkin seeds, bran, almonds, legumes, green leafy vegetables.
• Probiotics and prebiotics. Probiotics are "good" bacteria in food, found in yogurt, sauerkraut and kimchi. Prebiotics are "food" for intestinal microorganisms, primarily fiber, which can be found in apples, plums and chicory. Both probiotics and prebiotics have been linked to better gut health and mental health ⁸ .
• Matcha powder and green tea – are rich in L-theanine, a non-protein amino acid with strong stress-relieving properties ⁹ .
• Legumes and lentils . They are rich in fiber, which supports a healthy gut while regulating blood sugar levels.
• Water. Dehydration is associated with a temporary increase in cortisol levels, which makes drinking water throughout the day even more important.

When we have less time or simply don't feel like cooking, it's worth having a pack of almonds, walnuts, an apple or an orange on hand . You can use these products during stressful hunger attacks, remembering that they are not a substitute for a balanced diet.

Limit these products when you are stressed.

Following a stress-reducing diet is not the same as "eating stress." The latter is also known as emotional eating . It involves using food to feel better. It usually has nothing to do with physical hunger. Food only brings us temporary relief. It is worth remembering that many foods can increase stress reactions . First of all, you should limit simple sugar . Regularly consuming large amounts of sugar can result in elevated cortisol levels and reduce your ability to cope with stress. ¹⁰ . What else should we exclude from our diet? First of all, stimulants (including coffee), alcohol and trans fats (fried products, fast food, salty snacks - puffs, crisps and chips). They increase the feeling of stress and reduce the action of neurotransmitters responsible for positive emotions ¹¹ .

Stress – to eat or not to eat?

If in a situation of acute stress you do not feel like eating, there is no point in forcing yourself , with one exception - water . Take at least a sip, or better yet, a sip every few minutes. Dehydration has health consequences, and as mentioned above, it can itself be a cause of stress .

If you have an appetite despite feeling stressed, choose a meal containing the products listed above, but remember in moderation . In a stressful situation, the digestive system will not be able to process large amounts of food. Don't overeat and don't stress eat. Be guided by common sense and the physiological feeling of hunger (not emotional).

If your stress is chronic, it means you need to pay even more attention to your diet and lifestyle. Chronic stress leads to a weakening of the intestinal barrier, deterioration of digestive functions, recurrent diarrhea and constipation, and even to eating disorders and depression. ¹² . Such chronic nervous tension is very harmful to the digestive system and can cause inflammation , erosions and ulcers. ¹³ . And if in this situation the body does not receive enough good and healthy food, as well as water, we will become weaker, which will only worsen our condition.

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