The Connection Between Diet And Stress Resilience

Did you know that more than 80% of adults report feeling stressed on a regular basis? I see this play out time and again in my clinic - clients overwhelmed by work, parenting, chronic health issues, or even just the pressure to keep up.

In today’s non-stop world, building resilience to stress is more important than ever. One of the often-overlooked pillars of stress resilience is diet. What we eat can either help regulate our stress response - or fan the flames. In this blog, I’ll share how nutrition plays a key role in shaping how we respond to life’s challenges, and the strategies I regularly use with clients to help calm the chaos from the inside out.

Understanding Stress and How It Affects the Body

Stress is a natural response to pressure or perceived threat - it activates our “fight or flight” system (the sympathetic nervous system), releasing hormones like cortisol and adrenaline via the HPA (hypothalamic-pituitary-adrenal) axis. In the short term, this is useful. But when stress becomes chronic, these elevated cortisol levels can disrupt sleep, digestion, hormone balance, blood sugar regulation, and even the immune system.

In fact, chronic stress has been associated with everything from cardiovascular disease and depression to IBS and autoimmune conditions (1). And in clinic, I often see that stress is the tipping point that makes other symptoms flare.

How Food Can Influence Your Stress Response

The foods we eat have a direct impact on how well we regulate stress. A nourishing, anti-inflammatory, nutrient-dense diet can buffer the effects of stress by modulating cortisol, reducing inflammation, supporting the gut-brain axis and stabilising blood sugar.

On the flip side, diets high in ultra-processed foods, sugars, and refined grains can do the exact opposite - spiking blood glucose, promoting inflammation, and potentially worsening anxiety and low mood (2).

A 2022 meta-analysis found that high intake of ultra-processed foods was linked with a significantly increased risk of depression and anxiety symptoms (3). I often see this with clients who feel on edge and jittery mid-afternoon - blood sugar crashes from ultra-processed snacks can mimic anxiety.

The Gut-Brain Connection (It’s Not Just a Trend!)

You’ve probably heard about the gut-brain axis - but it’s more than a buzzword. This is the bidirectional communication between the gut microbiota and the brain, involving nerve pathways (like the vagus nerve), immune signaling, and microbial metabolites like short-chain fatty acids.

Stress can disrupt the integrity of the gut lining, increase intestinal permeability ("leaky gut"), and alter the balance of gut bacteria. In turn, gut dysbiosis may increase systemic inflammation and impact neurotransmitter production - including serotonin, much of which is produced in the gut.

I see this in clients with bloating, loose stools or reflux that worsens during times of emotional stress - improving gut health often goes hand-in-hand with reducing anxiety. A 2023 systematic review confirmed that changes in gut microbiota composition are consistently observed in humans under psychological stress (4).

Nutrients That Help You Cope

There are certain nutrients I’m always checking in clients with chronic stress and burnout symptoms:

• Magnesium – essential for calming the nervous system and regulating the HPA axis. Low levels are common in stressed individuals.

• B vitamins – especially B6, B12 and folate, which are crucial for energy metabolism and neurotransmitter synthesis.

• Omega-3 fatty acids – have been shown to reduce cortisol and inflammatory markers and support brain resilience.

• Tryptophan and tyrosine – amino acids that are precursors to serotonin and dopamine, the feel-good neurotransmitters.

• Antioxidants (vitamin C, E, selenium) – help mitigate oxidative stress that rises with chronic stress exposure.

  
  

I often run functional tests to assess nutrient levels and inflammation in clients with long-term stress, anxiety, or burnout. It’s amazing how often these foundational pieces are out of balance.

Practical Tips to Support Your Stress Resilience Through Food

Here are some simple but powerful changes you can make:

1. Eat protein at every meal to stabilise blood sugar and provide amino acids for neurotransmitter support.

2. Include fermented foods like kefir, yogurt, or kimchi for microbial diversity.

3. Use food prep as a ritual - it can be grounding and make nourishing choices easier when you’re short on time.

4. Ditch the rollercoaster snacks - swap refined sugar for nuts, seeds, boiled eggs or dark chocolate (80%+).

5. Go easy on caffeine and alcohol - both increase cortisol and can disrupt sleep and mood regulation.

   
   

If you’d like to dig deeper into how nutrition can help you feel more grounded and resilient, keep an eye on my website for upcoming free workshops where we explore this in more detail.

And if you’re ready for a more personalised approach, I offer 1:1 consultations (online or in-person in Buochs, Nidwalden) to help you understand your body’s stress story and create a plan that supports your mind, body and energy.

Book to work with me

Because sometimes, the first step to feeling more like yourself again really is just a fork away.

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References:

1. Shchaslyvyi AY et al. Comprehensive review of chronic stress pathways and the efficacy of Behavioral Stress Reduction Programs (BSRPs) in managing diseases. Int J Environ Res Public Health. 2024 Aug 1;21(8):1077.

2. Khaled K et al. Perceived stress and diet quality in women of reproductive age: a systematic review and meta-analysis. Nutr J. 2020 Aug 28;19(1).

3. Lane MM et al. Ultra‐processed food consumption and mental health: a systematic review and meta‐analysis of observational studies. Nutrients. 2022 Jul 1; 14(13):2568.

4. Ma L, Yan Y, Webb RJ, Li Y, Mehrabani S, Xin B, et al. Psychological stress and gut microbiota composition: a systematic review of human studies. Neuropsychobiology. 2023 Oct 1;82(5):247–62.