We all deal with stress, but what you choose to eat during those moments can make a real difference. Instead of reaching for chips or sugary snacks that leave you feeling worse, there are nourishing foods that naturally calm your mind, balance your mood, and help your body cope better.

This Pinterest-inspired list, taken directly from the image above, highlights 11 foods to eat when you are stressed—each one chosen for its comforting nutrients, relaxing effects, and ability to support emotional balance. If you’ve been feeling overwhelmed, these simple options can be an easy—and delicious—place to start.

Let’s walk through each one and why they work.

1. Matcha

Matcha is rich in L-theanine, an amino acid known for promoting relaxation without making you sleepy. It also provides a gentle caffeine boost that keeps your mind clear and focused. Sip it as a warm latte or whisk it into smoothies for a calming morning ritual.

2. Dark Chocolate

Dark chocolate (70% and above) is one of the most comforting stress-busters. It contains compounds that help reduce cortisol—the stress hormone—while boosting endorphins. A small square or two is enough to give you a little lift without overindulging.

3. Hummus

Hummus is made from chickpeas, which are rich in B vitamins, fiber, and protein—nutrients that stabilize your blood sugar and help your nervous system stay balanced. Pair it with veggies or whole-grain crackers for a calming, nourishing snack.

4. Peanut Butter

Creamy and satisfying, peanut butter offers healthy fats and protein that help control sugar cravings during stressful moments. Just one tablespoon can ground your energy and keep you fuller longer. Choose natural peanut butter with no added sugar for best results.

5. Turkey Breast

Turkey contains tryptophan, an amino acid your body uses to produce serotonin—a feel-good hormone linked to relaxation and better sleep. A turkey wrap, salad topping, or lean turkey slices can be a great choice during high-stress days.

6. Grapes

Naturally hydrating and sweet, grapes contain antioxidants that help protect your body from stress-induced tension. Their natural sugars give a gentle mood boost without spiking energy levels, making them a perfect “calm-me-down” snack.

7. Oranges

Oranges are packed with vitamin C, which helps lower cortisol levels and strengthens your immune system—something that often takes a hit when you’re stressed. Enjoy them whole, juiced, or tossed into a refreshing fruit salad.

8. Edamame

Edamame offers plant-based protein, fiber, and magnesium—a mineral that plays a huge role in calming the nervous system. When your magnesium levels dip, anxiety tends to rise. A small bowl of edamame seasoned with sea salt is a soothing, nutrient-rich snack.

9. Salmon

Salmon is one of the best foods for reducing stress thanks to its rich omega-3 fatty acids. These help regulate mood, reduce inflammation, and support healthy brain function. Grill it, bake it, or add it to salads to enjoy its calming benefits.

10. Nuts

Almonds, cashews, walnuts, and pistachios are all great during stressful days. They offer a combination of healthy fats, protein, magnesium, and vitamin E—all essential nutrients that help soothe tension and stabilize mood. A small handful is all you need.

11. Popcorn

A surprising but effective stress snack! Popcorn is a whole grain, meaning it’s high in fiber and helps your brain release dopamine—a natural feel-good chemical. Make it air-popped and lightly seasoned for a healthier, calming treat.

Why These Foods Help Reduce Stress

1. They Support Brain Chemistry

Many foods on this list contain compounds that help your brain produce serotonin, dopamine, and other calming neurotransmitters.

2. They Regulate Blood Sugar

Stress often makes you crave sugar, but stable energy levels help you stay grounded.

3. They Provide Anti-Inflammatory Nutrients

Chronic stress increases inflammation; these foods help reduce that internal tension.

4. They Keep You Full Longer

Healthy fats, protein, and fiber help stabilize appetite, reducing emotional snacking.

5. They Promote a Sense of Comfort

Warm drinks, crunchy snacks, and creamy foods can give your body a soothing sensory experience.

How to Use These Foods During Stressful Days

Make a “Calm Snack Box”

Fill a container with nuts, dark chocolate squares, grapes, hummus cups, or popcorn.

Build Stress-Friendly Meal Plates

Include lean proteins like salmon or turkey + colorful produce + healthy fats.

Create Relaxing Rituals

A warm cup of matcha or herbal tea can signal your body to slow down.

Reach for Whole Foods First

Natural options support your body better than sugary or processed snacks.

Listen to Your Hunger

Sometimes stress feels like hunger—pause, breathe, and then choose mindfully.

Final Thoughts

When stress hits, your body needs nourishment—not more tension. These 11 foods to eat when you are stressed offer comfort, balance, and calming nutrients that help you navigate tough moments with more ease. Keep a few of these on hand, build simple stress-friendly snacks, and give your body what it truly needs during overwhelming days.

Save this list to your Pinterest board—your future self will thank you.