With Mental Health Awareness Month and summer just around the corner, stress levels can creep up in ways that impact the whole family. From hectic schedules to planning meals that please everyone, the strain can add up quickly. But what if your grocery list could help? 

Research suggests that the food we eat plays a significant role in managing stress and enhancing mental well-being. In fact, the right foods can actually help regulate cortisol (AKA "stress hormone"), stabilize blood sugar, promote gut health, and support neurotransmitter functions. Instead of reaching for ultra-processed comfort foods, which can increase anxiety and mood swings, a mindful grocery trip can make all the difference for family well-being. 

Here is our anti-stress grocery list.  It’s family-friendly and packed with nutrient-dense foods that may reduce stress. 

1. Fruits and Veggies. 

They’re loaded with essential vitamins, fiber, and antioxidants that support both physical and mental health. They also feed important gut bacteria, which plays a role in mood regulation. 

Leafy greens (spinach, kale, Swiss chard) – High in magnesium to help calm nerves. 

Broccoli and carrots – High-fiber, versatile veggies for any meal. 

Bananas – Perfect for boosting energy levels and aiding digestion. 

Berries (blueberries, strawberries) – Loaded with antioxidants that combat inflammation tied to stress. 

2. Protein. 

It’s responsible for regulating hormones and providing long-lasting energy, which keeps moods stable throughout chaotic days. 

Eggs – Historically affordable and filled with B vitamins, which aid in reducing anxiety. 

Chicken – Lean protein ideal for family meals, supporting mental health with essential vitamins. 

Beans and lentils – Vegetarian-friendly sources of both protein and fiber that keep you full and energized. 

Grass-fed beef (in moderation) – A compact source of protein and vitamin B12 for energy. 

3. Omega-3 fatty acids. 

These are known to reduce inflammation and have a calming effect on the brain. 

Salmon, sardines, and trout – Easy to bake or grill, adding variety to your weekly meals. 

Walnuts and flaxseeds – Perfect for snacking or topping yogurt and salads. 

Chia seeds – Great in smoothies, puddings, or sprinkled over oatmeal for a quick omega-3 boost. 

4. Probiotics. 

Thanks to the gut-brain connection, these foods keep your tummy filled with the diverse microbes that it needs to keep your mind happy. 

Yogurt with live cultures (or nondairy alternatives) – Probiotics to keep digestion smooth and stress low. 

Kefir and kombucha – Tangy, probiotic-packed drinks that feel like treats. 

High-fiber foods (like oats, beans, and asparagus) – Prebiotics that support probiotic health. 

5. Swap out sugary snacks and processed foods.  

They cause inflammation so choosing healthier options supports gut health. 

Dark chocolate (70% or more cacao) – Small indulgences can reduce stress and improve mood. 

Pumpkin seeds – Perfect for magnesium and easy to pack in lunchboxes. 

Fresh fruit with nut butter – A simple, satisfying combination packed with nutrients. 

Reduce Stress by Planning Ahead 

Stress mounts when mealtimes feel chaotic. Simplify family dinners by preparing meals in advance. Sit down together on Sunday to review the week’s meals and try incorporating some of these "anti-stress" ingredients into your regular rotation. 

Mealtimes are about more than just food; they’re an important opportunity to connect. According to a survey by the American Heart Association, 91% of parents reported less stress among their family when sharing meals together. Regular family dinners foster social connection, encourage healthier eating habits, and create a space to decompress. 

It doesn’t have to be complicated. Even if it’s takeout on occasion or a quick batch of scrambled eggs, the act of eating together reduces stress and strengthens family bonds. 

Published May 1, 2025