The holidays are a season filled with joy, but they can also bring a good dose of stress. From last-minute gift shopping to hosting holiday dinners, it’s easy to feel overwhelmed. But what if managing stress could be as simple as snacking wisely?

It turns out some foods can help calm the nerves, thanks to their ability to impact our brain chemistry and stress hormones. So let’s explore how snacks impact stress, learn some science-backed stress-busting foods and practical ways to include them in your daily routine during holiday time.

The Connection Between Food and Stress

Have you noticed your cravings surge when you're stressed? That’s no coincidence. Stress triggers the release of cortisol, often called the “stress hormone.” Increased cortisol can lead you to seek out comfort foods—usually high-sugar and high-fat options that might provide short-term relief and a sigh of “ahhh,” but ultimately worsen stress by disrupting your blood sugar levels and mood. Not to mention the feeling of guilt that may or may not come afterward.

Luckily, some foods actively combat stress rather than feed it. Certain nutrients, like magnesium, B vitamins, and omega-3 fatty acids, play critical roles in regulating hormones, supporting brain health, and stabilizing moods. By incorporating snacks rich in these nutrients, you can help your body respond to stress in a more balanced way. Here are seven snack foods to help you reduce holiday stress:

1. Avocado

Avocados are rich in B vitamins, which are essential for healthy nervous system function. They’re also loaded with potassium, which can help reduce blood pressure—a major contributor to stress.

Snack Idea: Mash half an avocado onto a piece of whole-grain toast or brown rice cake. Sprinkle with chili flakes, a squeeze of lime or EVOO for a creamy, stress-busting snack.

2. Berries

Blueberries, strawberries, and raspberries are packed with antioxidants and vitamin C, both of which help lower cortisol levels and combat oxidative stress. Vitamin C also strengthens the immune system, which often takes a hit during stressful times.

Snack Idea: Make a berry parfait by layering plain Greek yogurt, fresh berries, and a drizzle of honey.

3. Nuts and Seeds

Almonds, walnuts, pecans and sunflower seeds pack a punch of magnesium, a mineral that helps regulate cortisol production. Low magnesium levels are linked to increased stress, so snacking on a handful of these nutrient-dense foods could help your body stay relaxed.

Snack Idea: Make a holiday-inspired trail mix with almonds, walnuts, dried cranberries, and pumpkin seeds for a quick magnesium boost.

4. Dark Chocolate

Who doesn’t love a reason to enjoy chocolate during the holidays? Dark chocolate (70% cacao or higher) is known to reduce cortisol levels in the body. Some research has shown that consuming dark chocolate daily for two weeks reduced stress levels in people who reported feeling anxious.

Snack Idea: Enjoy a few squares of dark chocolate with a handful of nuts for a calming, satisfying holiday treat.

5. Herbal Teas

While it’s not exactly a snack, sipping on herbal teas like chamomile or peppermint can do wonders for your stress levels. Chamomile, in particular, contains apigenin, a compound that promotes relaxation and reduces anxiety.

Snack Idea: Pair a cup of chamomile tea with a small piece of dark chocolate or an oatmeal cookie for a cozy, calming break.

6. Oatmeal

Whole grains like oatmeal increase the production of serotonin, the feel-good neurotransmitter that helps stabilize mood. Unlike sugary breakfasts, oatmeal provides a steady release of energy, preventing the blood sugar spikes and crashes that can exacerbate stress.

Snack Idea: Top a bowl of warm oatmeal with sliced bananas, apples, walnuts, and a dollop of nut butter for a quick serotonin boost.

7. Fatty Fish

Salmon and mackerel are rich in omega-3 fatty acids, which have been shown to lower anxiety and improve mood. One study indicated that omega-3s can reduce inflammation related to stress.

Snack Idea: Prepare mini salmon and cream cheese toasts or roll a slice of smoked salmon around cucumber sticks for a protein-packed snack.

Quick Tips for Stress-Free Snacking

Even with the right ingredients at hand, mindful snacking is crucial to reduce stress effectively. Here’s how you can make your holiday snacking routine stress-proof:

• Prep Ahead: Create snack packs of nuts, trail mix, or sliced fruits to save time and avoid reaching for less-nutritious options.
• Portion Size Matters: While these snacks are packed with benefits, overindulging can lead to feeling sluggish.
• Pair Snacks with Rituals: Turn snack time into a moment to pause and breathe. Pair your snack with tea and a cozy corner, and use it as an opportunity to unwind.
• Listen to Your Body: Stress eating during the holidays is common. Pay attention to true hunger cues to ensure you're snacking to nourish your body—rather than purely as a reaction to emotion.
  
  

Nurture Your Holiday Calm with Nutritious Snacks

The holiday season doesn’t have to be a trade-off between stress and enjoyment. By opting for evidence-backed, stress-reducing snack foods, you can stay nourished, calm, and grounded—even during the busiest celebrations. From dark chocolate’s mood-boosting magic to the comforting warmth of herbal tea, these simple snacks offer more than just flavor—they offer a chance to prioritize your well-being.

Looking for more ways to enhance your health and happiness during the holidays? Plan a fun night at The Chopping Block with a little delicious food and a stress-reducing glass of wine (it’s not on the list but after all those family gathering, you might need a glass or two!). Check out Bubbles and Bites: A Celebratory Food and Wine Pairing on December 27th!