Original blog post revised by: Laura Velcoff

Have you ever done a Google search to see if any foods help you manage stress? You don’t need to look far to find these articles. Still, I would challenge you to consider the scientific validity of the advice you find. I would also like to challenge you to think about food and stress slightly differently. Rather than trying to find foods that lower stress in the body, what if we took one step back and asked ourselves:

“Why am I looking for food to reduce my stress levels?”

Stress and eating are often closely connected for many people. You may be someone who loses their appetite and forgets to eat when stress creeps into your life, or you may find yourself in the other camp of using food to soothe or reward yourself during times of increased stress. These responses to stress are entirely normal. In fact, it has been estimated that 35–40% of people increase their food intake when experiencing stress! (1) However, it is essential that you take some time to reflect on whether these responses are impeding the health goals you have set for yourself.

Take some time to reflect on the following five questions:

❓Am I missing meals throughout the day or going longer than 3-4 hours without eating?

❓Do I ever experience physical symptoms such as nausea, loss of appetite or a change in bowel habits (diarrhea or constipation), thus leading me to skip meals or avoid certain foods? (2)

❓Do I have a list of “comfort foods” I consistently crave during periods of stress or increased pressure?

❓Have I noticed a change in my mental or physical health due to frequently eating or snacking when I don’t feel hungry?

❓Do I use food as a coping mechanism after a stressful day or situation within work or my personal life?

Food fuels your body and ensures you have the energy to get through all of life’s higher stress moments (or days), positively contributing to your health and long-term goals. But, if any of these questions resonate with you, we encourage you to speak with one of our Registered Dietitians and a Psychologist to ensure you have strategies in place to manage stress in a manner that supports all aspects of your life.

References

1. Hill D, Conner M, Clancy F, Moss R, Wilding S, Bristow M, O’Connor DB. Stress and eating behaviours in healthy adults: a systematic review and meta-analysis. Health Psychology Review. 2022 Jun;16(2):280-304. doi: 10.1080/17437199.2021.1923406. Epub 2021 May 24. PMID: 33913377.
2. Zia JK, Lenhart A, Yang PL, Heitkemper MM, Baker J, Keefer L, Saps M, Cuff C, Hungria G, Videlock EJ, Chang L. Risk Factors for Abdominal Pain-Related Disorders of Gut-Brain Interaction in Adults and Children: A Systematic Review. Gastroenterology. 2022 Oct;163(4):995-1023.e3. doi: 10.1053/j.gastro.2022.06.028. Epub 2022 Jun 16. PMID: 35716771; PMCID: PMC9509486.