Stress - although it is a mental state, can physically affect our gastrointestinal system and the bacterial residents - our gut microbiome within it.

High levels of stress may affect gut bacteria to a similar degree as a high-fat diet, it seems that the road runs both ways:

When you’re stressed out, the foods you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-away, fatty foods, sweet foods, and alcohol.

However, this isn’t a good permanent solution. When you’re turning to unhealthy foods you may feel better temporarily, but in the long run, you’re likely to feel worse.

When your body isn’t getting the proper nutrition, you can begin to feel less energetic, more lethargic, and for some, stress can cause a range of gastrointestinal problems. including cramping, bloating, inflammation, and a loss of appetite.

Other common gastrointestinal symptoms due to stress are heartburn, indigestion, nausea and vomiting, diarrhoea, constipation, and associated lower abdominal pain.

All of this can lead to even more stress.

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Foods that Fight Stress and Boost the Good Bacteria in our gut

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety.

The best way to fight stress is to have a healthy, balanced diet that includes a moderate amount of each of the different food groups.

Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary solution.

Some of the best stress-fighting foods include:

⁂Blueberries – If you’re feeling stressed out and reaching for snacks, swapping chips or doughnuts for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

⁂Avocado – Avocados are a creamy and versatile fruit that can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings, dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties.

⁂Green Leafy Vegetables – Leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example, spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall

⁂Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.

⁂Fermented foods- Fermented foods have undergone fermentation, a process in which the sugars they contain are broken down by yeast or bacteria.

Some examples of fermented foods are:

~yogurt

~kimchi

~sauerkraut

~kefir

~kombucha

~tempeh

Eating fermented foods can help to keep your gut healthy, which in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.