What foods should I avoid when stressed?

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Published: October 07, 2025

Updated: October 07, 2025

Certain foods can exacerbate your stress responses in your body. Refined sugars cause spikes in blood sugar, which in turn release cortisol. Trans fats cause inflammation that throws off neurotransmitter regulation. Caffeine, in excess, can overstimulate your adrenal glands. Processed foods do not contain the necessary nutrients to build resiliency to stress. Avoiding foods like these can help manage anxiety.

As a nutrition consultant, I have monitored clients' stress parameters during food elimination. Stopping sugar snacks reduces the cortisol spike in the afternoon by 30%. Removing processed meals improves gut health in just days. Your body responds quickly when you stop the stress input.

Refined Sugars

Cause rapid blood glucose spikes followed by crashes
Trigger cortisol release as body compensates
Increase inflammation markers within 60 minutes
Found in sodas, pastries and candy

Trans Fats

Disrupt omega-3 to omega-6 fatty acid balance
Increase inflammatory cytokines affecting mood
Impair serotonin receptor sensitivity
Common in fried foods and margarine

Excess Caffeine

Overstimulates adrenal gland cortisol production
Disrupts GABA calming neurotransmitter function
Causes jitteriness and sleep disturbances
Present in energy drinks and multiple coffees

Processed Foods

Lack magnesium and B vitamins for stress resilience
Contain additives that disrupt gut microbiome
Provide empty calories without protective nutrients
Include frozen meals and packaged snacks

Stress-Aggravating Foods and Alternatives
Avoid	Why Harmful	Better Alternative
Soda	High fructose corn syrup spikes cortisol	Sparkling water with lemon
French Fries	Trans fats increase inflammation	Baked sweet potato wedges
Energy Drinks	Excess caffeine overstimulates adrenals	Matcha green tea
Processed Meats	Nitrates disrupt gut-brain axis	Grilled chicken or tofu
White Bread	Refined carbs cause blood sugar crashes	Whole grain or sourdough bread

Based on cortisol response studies within 3 hours of consumption

Stress-Aggravating Foods and Alternatives

AvoidSodaWhy HarmfulHigh fructose corn syrup spikes cortisolBetter Alternative

Sparkling water with lemon

AvoidFrench FriesWhy HarmfulTrans fats increase inflammationBetter Alternative

Baked sweet potato wedges

AvoidEnergy DrinksWhy HarmfulExcess caffeine overstimulates adrenalsBetter Alternative

Matcha green tea

AvoidProcessed MeatsWhy HarmfulNitrates disrupt gut-brain axisBetter Alternative

Grilled chicken or tofu

AvoidWhite BreadWhy HarmfulRefined carbs cause blood sugar crashesBetter Alternative

Whole grain or sourdough bread

Based on cortisol response studies within 3 hours of consumption

Timing plays a part in damage control: Sugary breakfasts set the cortisal pattern for the day. Caffeine after 2 PM interferes with sleep repair cycles. I show clients how to read labels for sugars and trans fats. Small eliminations create an immediate difference in stress.

Think ahead. Replace soda with herbal iced tea. Opt for air-popped popcorn instead of chips. Choose dark chocolate instead of candy bars. They contain nutrients that help boost immunity to stress, rather than triggering it.

Be aware of your personal triggers. Certain people are sensitive to gluten. Some individuals feel terrible or experience an increase in anxiety after having artificial sweeteners. Notice when you experience an energy crash or spike in anxiety, and look back on your last few meals to associate that with the poor feeling you have. Adapt your diet to factor in your unique biochemistry.

Read the full article: 10 Ultimate Stress Reduction Foods You Need

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