Emotional eating and how nutrition can help with stress

Why do we eat under stress?

In stressful moments, the body seeks quick ways to cope – both physically and emotionally. Foods like chocolate, crisps and fast food act as an easy outlet: They're convenient, strong in flavour and provide short-term relief.

How emotional eating affects the body

The reason lies in the brain. Sweet or fatty foods trigger the brain's reward system, releasing dopamine, a chemical linked to motivation, drive and a feeling of reward. For a moment, it feels comforting. Physiologically, the following happens: Carbohydrate-rich foods raise insulin, which lowers cortisol (a stress hormone) and activates the parasympathetic nervous system, the part of the nervous system responsible for rest, digestion and recovery.

Short-term relief, long-term problem

The problem is that the underlying cause for the stress remains. Short-term comfort can create a learned pattern in the brain: "Eating calms me." This is how emotional eating develops – not from genuine hunger, but as a learned response to inner tension. But it's not just our behaviour that changes; our bodies also react to stress eating. The result is a biochemical roller coaster that also has a long-term effect on the body.

From energy spike to crash: what happens in the body

1. Blood sugar rises quickly = short energy boost
2. Insulin is released = blood sugar drops again
3. Result: energy dip, renewed cravings, often with guilt
4. Long-term: a vicious cycle of stress = eating = fatigue = more stress

Emotional vs physical hunger

A key point in terms of emotional eating is understanding the difference between genuine hunger and emotional hunger. How to recognise the difference:

Loss of appetite: Not everyone eats under stress

Not everyone reacts the same way. Some people lose their appetite entirely under intense stress. The body enters survival mode: Digestion slows, and stress hormones like adrenaline and cortisol suppress hunger. Signals like hunger and satiety are less perceptible in these moments. They may often feel their appetite has disappeared completely.

Nutrients that help under stress and why

Chronic stress significantly increases the need for certain nutrients, especially those that support the nervous system and energy metabolism: vitamins, minerals, trace elements, quality fats, proteins and antioxidants. Taking good care of your body creates a stable foundation – not only for strong nerves, but also for greater inner peace and resilience.

Nutrients with calming and stabilising effects

Magnesium

Relaxes muscles and nerves, calming the central nervous system. Found in oats, whole grains, lentils, beans, pumpkin seeds, green leafy vegetables (like spinach and broccoli), almonds, cashews, bananas, seeds

B vitamins (esp. B1, B6, B12)

Support nerve conduction, boost energy and focus. Found in whole grains, millet, buckwheat, pulses, broccoli, avocado, eggs

Vitamins C & E

Protect cells from free radicals caused by stress, pollution or UV rays.

• Vitamin C: berries, Brussels sprouts, peppers, papaya, kiwi, broccoli, citrus fruits
• Vitamin E: wheat germ oil, rapeseed oil, olive oil, avocado, almonds

Omega-3 fatty acids

Are anti-inflammatory, support brain function and emotional stability. Found in flaxseed, walnuts, rapeseed oil, chia seeds, salmon, fatty fish

Antioxidants (e.g. zinc, selenium, secondary plant substances)

Help the body cope with chronic stress effects.

• Zinc: sunflower seeds, Emmental cheese, lentils, oats, tofu, eggs
• Selenium: Brazil nuts, sesame, peanuts, eggs, rice
• Secondary plant substances with antioxidant properties: berries, green tea, nuts, fruit, vegetables

More tips

• Stay hydrated: Drink plenty of water or calming herbal teas (lemon balm, chamomile, lavender)
• Eat slowly digestible carbohydrates: Foods that stabilise blood sugar include oats, quinoa, pulses, whole grains
• Plan regular meals: This will prevent strong blood sugar swings and reduce cravings during stress

Recipe to try at home: nerve-boosting tofu balls

Some foods and combinations provide several of these beneficial nutrients at once and can naturally support inner peace – such as these tofu balls. They gently help the body regain balance.

Less stress with mindfulness and small habits

When eating becomes an automatic reaction to stress, mindfulness can be a valuable counterbalance, not only at mealtimes but throughout the day. It helps you notice and shape the space between trigger (for example stress, frustration or boredom) and reaction (for example uncontrolled eating).

Mini habits instead of major changes

When life already feels full, big changes can be overwhelming. It's reassuring to know that small, practical habits can make a real difference. They help you recognise emotional triggers early, understand your body better and build new, healthy routines.

These habits act like small anchors in daily life. They strengthen your connection to your body and reduce the urge to cope with emotions through food.

Spot emotional eating with this mini checklist

Use these 4 prompts for self-observation to recognise emotional triggers more clearly.

1) Am I truly hungry?

• Do I suddenly have strong cravings without physical hunger?
• Do I want something very specific (for example chocolate or crisps)?
• Is my stomach rumbling or am I eating just because I fancy something?

2) Am I emotionally triggered?

• Am I eating due to stress, frustration, boredom or loneliness?
• Am I looking for comfort, reward or distraction through food?
• Am I eating even though I don't need energy right now?

3) Am I mindful while eating?

• Am I eating quickly, on the side or without awareness?
• Do I feel as if I'm losing control while eating?
• Do I struggle to stop even when I'm full?

4) How do I feel after eating?

• Do I feel relieved – but only briefly?
• Do I feel guilty or dissatisfied with myself?
• Do I still sense the uncomfortable feelings, perhaps even stronger than before?

Smart shopping: a base for balanced meals during stressful times

In challenging phases, it helps to keep a small selection of calming and nutrient-rich foods on hand. Use this list like a toolkit and choose what suits your routine and preferences. These foods support the nervous system, stabilise blood sugar and help maintain emotional balance – without much effort required.

Complex carbohydrates

Stabilise blood sugar and support serotonin production.

• Oats
• Millet
• Quinoa
• Brown rice
• Buckwheat
• Potatoes

Nerve-strengthening proteins

Provide tryptophan and support recovery.

• Lentils, chickpeas, black beans
• Natural yoghurt or plant-based yoghurt
• Eggs
• Tofu, tempeh
• Optional: meat or fish depending on your diet

Green vegetables and antioxidants

Are anti-inflammatory and protect cells.

• Broccoli
• Spinach (fresh or deep-frozen)
• Kale
• Courgettes
• Peppers
• Berries (fresh or frozen)

Healthy fats and magnesium sources

Support brain function and promote relaxation.

• Almonds, cashews, walnuts
• Flaxseed, chia seeds
• Nut butters (for example almond or peanut butter)
• Virgin rapeseed oil, olive oil, flaxseed oil

Green vegetables and antioxidants

Are anti-inflammatory and protect cells.

• Broccoli
• Spinach (fresh or deep-frozen)
• Kale
• Courgettes
• Peppers
• Berries (fresh or frozen)

Eating better with meal prepping

Many of these foods can be prepared in advance or used in simple meal prep dishes. In stressful phases, people often grab whatever is quickest – which usually means less healthy options. Meal prepping can make a valuable difference here.