Stress can often sabotage our healthy eating habits—everyone experiences “stress eating” at some point. While short bursts of stress may actually suppress your appetite due to adrenaline kicking in, prolonged stress keeps cortisol levels high. This hormone signals the body to seek quick energy sources, resulting in cravings for sugary, fatty foods. Unfortunately, this instinctual response is a holdover from our ancestors who needed quick energy during hunts, not from scrolling angrily through social media.
When stress triggers these biological cravings, it’s no surprise that we often reach for a pint of ice cream or a bag of chips instead of something healthier. While indulging in these comfort foods may provide temporary relief, they can lead to sluggishness, blood sugar spikes, and increased irritability—making your stress even worse.
Fortunately, there are healthier options that can help combat stress while also being good for your body. They might not be as exciting as a tub of ice cream, but you can still enjoy a treat from time to time.
1. Oatmeal
This may not be the most glamorous snack, but oatmeal is packed with slow-digesting complex carbohydrates that keep you feeling full. Enhance it with antioxidant-rich blueberries and a drizzle of honey for sweetness.
2. Ice Cream Alternatives
If you’re not ready to give up ice cream, consider guilt-free alternatives like Halo Top or Enlightened. They offer that creamy satisfaction without the stress of excess calories.
3. Bananas
These potassium-rich fruits can help lower blood pressure and boost your mood thanks to their vitamin B6 content. Try adding slices to your oatmeal!
4. Nuts
Walnuts, pistachios, and almonds are excellent sources of Omega-3 fatty acids, which are linked to lower depression rates. They also contain B vitamins and selenium for a mood lift.
5. Spices
Eating spicy foods can trigger the brain to release endorphins, which help manage pain and elevate mood. If you prefer milder options, a spicy stir-fry can do the trick.
6. Hot Tea
Herbal tea blends can be calming, and sipping a warm drink requires focus, helping to ground you in the moment.
7. Citrus Fruits
Oranges, grapefruits, and pineapples are loaded with immune-boosting vitamin C. Just smelling citrus can also reduce stress, as compounds like linalool are known for their calming effects.
8. Green Veggies
Spinach, kale, broccoli, and asparagus are rich in folic acid, which aids in producing mood-regulating neurotransmitters. So, make sure to get your greens!
9. Avocado
If leaf greens aren’t your style, avocados are another great option, packed with folate and healthy fats. Plus, they pair well with crunchy foods.
10. Dark Chocolate
Enjoying a couple pieces of dark chocolate can actually lower stress-related hormones. Just don’t go overboard!
11. Yogurt
The probiotics in yogurt help maintain gut health, which is linked to improved brain function and mood regulation.
12. Whole Grain Bread or English Muffins
Whole grains provide complex carbs that satisfy cravings while also offering a good dose of folic acid. Spread a little honey or jam on top for sweetness.
Next time stress has you rummaging through the fridge, consider reaching for these better-for-you options that can help you feel good both now and later. After all, dealing with stress is tough enough without worrying about your waistband.
If you’re looking for more helpful tips on stress relief and other topics, be sure to check out this guide from Make a Mom. For comprehensive information on pregnancy and home insemination, this resource is also excellent.
Summary
Stress eating is a common response to prolonged stress, leading to cravings for unhealthy foods. Instead, opt for healthier alternatives like oatmeal, bananas, nuts, and dark chocolate that can help manage stress while benefiting your overall health.
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