How to snack your work stress away

Learn about the healthy snacks that can lower stress levels

09 September 2023 4 minute read

Young dark haired girl in pink top sitting at desk eating a healthy snack and green smoothie

Exercise, fresh air, and sleep are all great ways to reduce stress. But did you know that what you eat has an impact too? Learn about the healthy snacks that can lower stress levels and keep your workplace worry in check.

What is the link between stress and food?

While we know that food impacts how we feel physically, the connection between what we eat and how we feel emotionally might not be immediately obvious.

Growing research proves a strong link between what is happening in our gut and digestive system and our mental health. In fact, what we eat can impact the way our bodies and brains function and develop.

Serotonin is a neurotransmitter that impacts sleep, appetite and emotions. Most (upwards of ~90%) of the serotonin we produce comes from our gastrointestinal tract, so it makes sense that what we eat impacts how we regulate our mood.

The top mood-boosting foods

It will come as no surprise that foods which are high in processed sugars and saturated fats aren’t well known for extending a happy mood.

Luckily the healthy snacks that can help keep stress at bay are highly accessible – in fact you probably have most of these in your kitchen already.

Dark chocolate – High in flavonoids, which also happen to be anti-inflammatory, antiviral and antioxidant, dark chocolate can help the body process cortisol, a stress hormone. Just remember though it’s still chocolate so limit your intake to 1-2 squares for your mid-afternoon break.

Yoghurt – The probiotics in yoghurt encourage a healthy gut which supports mental health. One study found that 100g of probiotic yoghurt reduced symptoms of stress, anxiety and depression. Opt for natural or Greek yoghurt which contains less sugar than flavoured varieties.

Nuts and seeds – Break out the trail mix if you want a boost of omega-3 fatty acids which are linked to brain health and lower stress levels. Grab a small handful of the unsalted varieties to keep sodium levels in check.

Kimchi – Fermented foods pack a seriously good health punch and are filled with probiotics, vitamins and minerals. One study showed that people who ate fermented foods such as kimchi had a lower risk of experiencing anxiety. Have kimchi on crackers for a healthy snack.

Eggs – Considered a superfood thanks to their vitamin, mineral and antioxidant profile, eggs also contain a nutrient called choline that supports healthy brain function and may protect against stress. Make your morning snack a hard-boiled egg – but maybe enjoy it outside to save the rest of the office from the smell.

Bonus tip! You can also drink your stress away with water and green tea. The former decreases dehydration which can increase cortisol levels, while the latter contains L-theanine which has been shown to support good mental health.