These Are The Best Foods To Eat When You're Stressed, Says A Dietitian

Cording's newest book, The Farewell Tour: A Caregiver's Guide to Stress Management, Sane Nutrition, and Better Sleep, is a great resource for those struggling with terminal illness in their families—it's an incredibly moving must-read—and in our podcast interview, she does touch on how she used food to nurture her physical and mental health. "Having a balance of protein, fat, [and] complex carbohydrates spread through the day, limiting sugar…those things were huge for me," she says. In terms of specific foods, though, Cording has a few standouts. Find them below:

Plus, berries are high in vitamin C, which can play a role in stabilizing cortisol levels. Specifically, research has found that adrenal glands have high concentrations of vitamin C2, and eating these foods can feed the adrenal glands and keep cortisol levels balanced. As for Cording's choice to eat them frozen? Well, they're just easier to store that way.

It's no wonder, then, that "some of the specific foods I was craving were sardines packed in olive oil," Cording notes. (A snack rich in omega-3s!) "I couldn't stop eating them." Sardines are an excellent source of vitamin B12, minerals, and calcium, if you choose to eat the bones. "Those omega-3s are so soothing to our nervous systems, and the olive oil, also, has so many antioxidants and healthy fats," Cording previously told mbg about the healthiest fish to eat.

Any gut-healthy food is also simultaneously brain-healthy, thanks to the gut-brain connection or gut-brain axis4. The gut directly affects the brain, so Cording favors "a lot of fermented foods [and] prebiotic-rich foods" to help balance her stress levels. Fermented foods—think sauerkraut, kefir, and kimchi—naturally contain probiotics and prebiotic fiber, and probiotics have been shown to bolster the stress response in people, due to the aforementioned gut-brain axis5.

When faced with an emotional or physical stressor, your body may crave certain nutrients. Of course, it's important to honor your cravings, whatever they might be—if you'd like to indulge in a decadent treat every once in a while, please do so. Cording agrees, but she also recommends getting curious about those urges: "I do encourage thinking about what specifically about that food is appealing," she says. "Is it a texture, is it a flavor, or is there a nutrient in there that you really need? That can give you some clues [for] healthier versions you might consider having to satisfy that craving."

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