Hands up if you’ve felt stressed lately. Yep, us too.

While we know the causes and symptoms of stress and anxiety vary from person to person (as will the treatment), how we nourish our bodies can have a huge impact on our mental wellbeing. Fuelling an already jam-packed day with caffeine and quick-fix snacks (as tempting and as totally relatable as that is) probably isn’t going to help us feel primed to handle everything life throws at us, so it stands to reason that small dietary tweaks can add up to make a big difference in how we feel – mentally and physically.

S tudies show that what we eat affects how we handle stress. Foods high in fibre, omega-3 fatty acids and fermented foods can all help to reduce inflammation and stress responses in the body. So, the next time that feeling of overwhelm kicks in, think about what’s on your plate.

“Keeping blood sugars stable throughout the day is critical for stress management,” says Natalie Burrows, a registered nutritional therapist and clinical director of Integral Wellness. “Ensuring the three meals we eat a day are nutritionally well balanced with protein, healthy fats, whole grains and complex carbohydrates helps to stabilise blood sugars and alleviate mood swings, cravings, anxiety and stress.”

We’ve mined the knowledge of top nutritionists for their favourite stress-busting recipes, all of which are perfect for a midweek lunch or dinner.

3 stress-reducing recipes packed with calming ingredients (as recommended by nutritionists)