Dr. Nuria Dianova, a gastroenterologist and nutritionist, stated that food is a powerful tool for combating stress, as it affects the brain, cortisol levels, immunity, and nervous system recovery.
The expert points out that "the digestive system produces about 90% of serotonin, the neurotransmitter responsible for feelings of calm and improved mood."
According to her, fast-absorbing carbohydrates give the body an immediate boost of energy and raise dopamine levels, but blood sugar levels then drop rapidly, which, about an hour after eating, may lead to bouts of anxiety, irritability, and fatigue.
Dianova warned that strict diets or irregular meals deprive the brain of a consistent level of glucose, prompting it to activate the hunger response as a threat, which may manifest as increased anxiety.
She said: "Fast food, trans fats and processed meats contribute to exacerbating chronic inflammation in the body. The higher the markers of inflammation, the greater the risk of developing depression and anxiety disorders."
She pointed out that the gut microbiome regulates mood by producing serotonin, gamma-aminobutyric acid (GABA), and dopamine. When its balance is disrupted, the production of these substances decreases, making a person more prone to anxiety. She also explained that the intestinal mucosa contains approximately 70-80% of the body's immune cells.
She added: "When the balance is disrupted, what is known as leaky gut syndrome may occur, where the intestinal walls become more permeable, allowing some substances to pass into the bloodstream. The body consumes significant resources in dealing with this condition, which may lead to exhaustion, chronic fatigue syndrome, and increased sensitivity to psychological stress."
The expert emphasized that the main enemy of beneficial gut microbes is added sugar, which hinders the growth of good bacteria and weakens the immune system. Conversely, elements such as magnesium, B vitamins (B6, B9, and B12), omega-3 fatty acids, tryptophan, zinc, theanine, prebiotics, and probiotics help the body adapt to stress.
According to her, foods that may help combat stress include: fatty fish, dark chocolate (20-30 grams daily with at least 75% cocoa content), buckwheat, slow-cooked oats, fermented foods, nuts and seeds, eggs, leafy and cruciferous vegetables, bananas, and turmeric.
Dianova advised avoiding alcohol, excessive caffeine, energy drinks, sweetened soft drinks, as well as hidden sugars found in some sauces, low-fat yogurt, and canned juices, especially during periods of high stress.
She said: "When the body receives all the necessary nutrients and the microbiome works in harmony, the internal balance becomes more stable, physical tensions decrease, sleep improves, protection against seasonal viruses is enhanced, and the body's responses to external stimuli become calmer and more balanced."
