As Figueroa mentioned, fiber-rich foods are gut-friendly and can play a role in lowering stress. According to one review, a high-fiber diet may be linked with reduced anxiety, depression, and stress. A 2021 study of over 3,300 adults found an association between greater fiber intake and reduced psychological distress. In addition, there was a lower chance of depression for women with higher fiber intake.
To add more fiber to your diet, Figueroa recommends eating beans, green peas, berries, almonds, pistachios, flaxseed, sesame seeds, and lots of greens, like kale and broccoli. Whole grains are also fiber champs. Often whole grain–based foods will have a symbol or wording on the package saying so, but look for “whole grain” or “whole wheat” listed in the first ingredient to be sure.
“We hear it all the time: ‘eat foods that are rich in fiber,’ and it’s because they balance your blood sugar and prevent spikes in your insulin levels,” Figueroa says.
A blood sugar crash can induce fatigue, anxiety, shaking, irritability, and trouble concentrating, according to the Mayo Clinic. There’s a hormonal response when blood sugar gets low — a rapid release of epinephrine and glucagon, followed by a slower release of cortisol and growth hormone, according to the University of California, San Francisco — so keep the pantry full of fiber-rich foods and avoid blood sugar spikes and plummets brought on by empty carbs, such as chips and candy.
Additional reporting by Diana Rodriguez.