10 Foods That Can Help You Reduce Your Stress

Fatty fish, like salmon, tuna, trout, and sardines, are high in stress-relieving compounds such as omega-3 fats, L-tryptophan, L-tyrosine, and vitamin D. L-tryptophan and L-tyrosine are amino acids concentrated in fatty fish

Fatty Fish

Diets high in legumes, like beans and lentils, have been linked to a number of health benefits, from reduced heart disease risk to improved mood.

Beans and Lentils

Berries are rich in antioxidant and anti-inflammatory compounds as well as vitamins and minerals that are involved in cognitive function, mood regulation, and stress response.


Matcha is a powdered green tea product that’s packed with mood-boosting and stress-regulating compounds.


While increasing your intake of fruits in general may help reduce stress, a 2022 study found that eating specific fruits was associated with lower stress levels.

Apples, Pears, Bananas, and Citrus Fruits

Leafy greens and cruciferous vegetables, like Swiss chard, spinach, and broccoli, are high in stress-reducing nutrients and plant compounds such as vitamin C, carotenoids, and magnesium.

Leafy Greens and Cruciferous Vegetables

Hemp seeds are another excellent source of magnesium. A three-tablespoon serving of hemp seeds covers 50% of your daily magnesium needs and also provides other essential nutrients that are involved in stress response, such as zinc.

Hemp Seeds

Cocoa products, like cacao nibs and cocoa powder, may help relieve stress and boost mood.

Cocoa Products

Avocados are rich in magnesium and fiber, both of which may help reduce stress. Fiber helps decrease inflammation in the body, which may, in turn, decrease stress levels.


Fermented foods, such as sauerkraut, kimchi, and kefir, are best known for their gut health-promoting effects, but these foods may also positively influence your mood and stress levels.

Sauerkraut and Other Fermented Foods