Stress, Food & Us: How Our Eating Shapes Stress and Vice Versa.

Q: Why do I feel more anxious when I skip meals?

When you skip meals, your blood sugar drops. This triggers your body to release more cortisol (main stress hormone). Cortisol mobilises energy by increasing glucose availability, but if levels rise too much, it can make you feel jittery, anxious, or irritable. Low blood sugar also stimulates adrenaline, which intensifies the stress response. People with irregular meal patterns tend to be more sensitive to stress and experience greater appetite changes during difficult periods (1). Essentially, skipping meals primes your body for a heightened stress response.

Q: Why do I sometimes eat a lot when stressed, and other times lose my appetite?

Both responses are normal. Research shows roughly 35–40% of people eat more under stress, while a similar proportion eat less (1). Mechanistically, acute stress can suppress appetite via activation of specific hormone while chronic stress often increases cortisol and hormone of hunger (ghrelin). Both of these hormones tstimulate hunger and cravings, particularly for high-calorie “comfort” foods. Factors influencing your response include your eating style (emotional eater vs. restrained eater), gender, and whether stress is short-term (like a work deadline) or long-term (ongoing life challenges) (1).

Q: Can what I eat really change how stressed I feel?

Yes. Diet influences stress through several pathways. Nutrient-rich diets support neurotransmitter synthesis (e.g., serotonin, dopamine), regulate blood sugar, and reduce systemic inflammation. For instance, omega-3 fatty acids from fish or seeds can reduce pro-inflammatory cytokines, while fibre and polyphenols from fruits and vegetables feed gut bacteria, producing metabolites that positively impact brain function. Conversely, diets high in refined sugar, saturated fat, and ultra-processed foods can cause rapid blood sugar fluctuations and promote inflammation, amplifying the body’s stress response (4).

Q: Do vitamins and minerals really matter for stress?

Absolutely. B vitamins are cofactors in neurotransmitter synthesis, magnesium regulates the HPA axis and cortisol release, and antioxidants combat oxidative stress that otherwise worsens mood and resilience. Low levels of these nutrients impair the body’s ability to handle stress effectively, making everyday challenges feel more overwhelming and recovery slower (2).

Q: Does how I eat matter, or just what I eat?

Both matter. Your “eating style,” meal timing, and balance influence stress responses. Traits like “disinhibition,” where people overeat when food is available, are linked to stronger stress-related eating. Skipping meals, irregular eating, or eating very unbalanced meals can increase cortisol and exacerbate emotional eating (1).

Q: How do meals really change stress levels, any real examples?

Consider Alice and Ben. Alice eats three balanced meals plus a healthy snack and sleeps reasonably well. During stress, she may want a small sweet treat, but her routine keeps stress hormones and mood fairly stable. Ben skips breakfast, eats fast food for lunch, and stays up late. When stressed, he may overeat comfort foods or avoid food altogether. His irregular meals and sleep amplify cortisol and adrenaline responses, creating a cycle of chaotic eating and heightened stress.

Q: Is it just about hunger, or does emotional eating play a role?

Emotions play a huge role. Many people eat not because of hunger, but in response to stress, boredom, or sadness. Cheap, ultra-processed foods make this easier, reinforcing a stress → eating → stress cycle. Emotional eating can hijack normal hunger signals, making it difficult to maintain both physical and mental health (3).

Q: What about meal timing, does it really matter?

Yes. Skipping meals or fasting too long causes blood sugar swings, increasing cortisol and sympathetic nervous system activity. Regular eating patterns support stable glucose, steady cortisol rhythms, and better stress management. Habitual irregular eating disrupts these mechanisms, making both appetite and stress responses more erratic (1).

Q: What can I do to make food help my stress, not make it worse?

Simple strategies include:

• Eat regular, balanced meals with protein, fibre, and healthy fats.

• Notice why you’re eating - is it true hunger or stress?

• Avoid long gaps between meals; small snacks can stabilise blood sugar and mood.

• Choose whole foods instead of ultra-processed options.

• Prioritise water intake and sleep, as dehydration and poor sleep amplify stress (4).

Bottom line: Stress and eating are in constant conversation. By choosing nutrient-rich foods, keeping regular meals, and tuning into why you eat, you can reduce stress-driven eating and regain control even during challenging times.

References

1. Hill D, Conner M, Clancy F, Moss R, Wilding S, Bristow M, O’Connor DB. Stress and eating behaviours in healthy adults: a systematic review and meta-analysis. Health Psychol Rev. 2021;16(2):280-304. doi:10.1080/17437199.2021.1923406.

2. Jagannath M, Liobikas J. Editorial: Nutrients, stress response, and human health. Front Nutr. 2025;12:1558682. doi:10.3389/fnut.2025.1558682.

3. Warren A, Frame L. Restoring a Healthy Relationship with Food by Decoupling Stress and Eating: A Translational Review of Nutrition and Mental Health. Nutrients. 2025;17(15):2466. doi:10.3390/nu17152466.

4. Mukherjee MS, Han CY, Sukumaran S, Delaney CL, Miller MD. Effect of anti-inflammatory diets on inflammation markers in adult human populations: a systematic review of randomized controlled trials. Nutrition Reviews. 2023;81(1):55-74. doi:10.1093/nutrit/nuac04.