As business owners and moms, the team at the Food Trends is no stranger to stress. In fact, collectively we have tried many a supplement or lifestyle change to try to manage day-to-day stress.
But, since we are dietitians, we always like to start with food. While what you eat can’t completely erase all your worries, there are many foods and drinks with adaptogenic properties, meaning that they help mitigate some of the physical effects of stress.
Adaptogens are natural substances that can help your body “adapt” to stress, restore balance, and maybe help you function just a little bit better. So what are the best adaptogenic foods and drinks and how can you add them to your day?
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What are adaptogens?
Adaptogens are typically plant foods or herbs that help the body manage the impact of stress whether physical, chemical, or biological. They have been used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine.
But with our incredibly stressful world, interest in foods, drinks, or supplements with adaptogenic properties has significantly increased. Because we ALL need something to help us cope (and alcohol doesn’t actually do the trick).
So what are some adaptogenic foods and drinks you can try? Her e are our favorites:
Best Adaptogenic Foods
Most adaptogens are found as herbal supplements like ashwagandha or Rhodiola, but these aren’t really considered “foods”.
If you are looking for actual food with adaptogenic properties you may want to try:
Turmeric
This yellow-colored spice is a potent anti-inflammatory and adaptogen that supports cognitive function and the effects of stress on brain health.
Whole Grains
Whole grains, like oatmeal, quinoa, or whole grain bread, can boost levels of the hormone serotonin, often known as the “feel good hormone”. Avoid refined grains, which can spike blood sugar, making anxiety and stress worse.
Fatty Fish
Omega-3 fatty acids, found in fish like salmon or mackerel, can help ease symptoms of anxiety. Aim to eat at least 2 servings of fatty fish per week. Or if you prefer plant-based options, chia seeds, flax, or walnuts also contain plant-based omega-3s.
Adaptogenic Mushrooms
Certain functional mushrooms have adaptogenic properties. Reishi in particular has many known benefits for mood, stress, and sleep.
Dairy Products
Diets rich in calcium have been associated with lower levels of depression. Try to get 2-3 servings of high calcium foods per day from sources like yogurt, milk (cow or plant-based), or green leafy vegetables.
Nuts
A 2022 study found that walnuts helped improve the gut microbiome of stressed-out college students and reduced their overall self-reported stress levels. This is likely due to the healthy fats found in nuts. Use a variety of nuts as toppings to oatmeal, salads, or as a stress-busting afternoon snack.
Best Adaptogenic Drinks
If you are looking for beverage options that can help ease stress or maybe as an alcohol alternative, you are in luck! There are so many drink options for those who are looking to sip on a little relaxation. Here are a few of our favorites:
Mushroom coffee
These coffee alternatives are made with adaptogenic mushrooms like Lion’s Mane, Reishi, and Chaga, which provide a caffeine-free energy boost.
Holy Basil (Tulsi) Tea
This tea is well known in Ayurveda for its adaptogenic properties. Organic India makes several different types of herbal teas that contain tulsi to help you manage your stress.
New Age “Relaxation” Beverages
Since there is significant interest in foods and drinks to help relieve stress, there are also a ton of new beverages on the market that have various adaptogenic ingredients.
Some of our personal favorites include Recess, sparkling water with magnesium and other adaptogens, and Moment, which has L-theanine and ashwagandha. I like the taste of the Moment drinks as they have a little bit of sweetness and flavor to them.
Moment Adaptogen Drink - Still Combo Variety, L-Theanine & Ashwagandha for Focus & Stress Relief Stress-Relieving Meal Plan with Adaptogenic Foods and Drinks
Not sure how to add these adaptogenic foods and drinks to your daily meals? Here is a sample three-day stress-relieving meal plan:
Day 1
Breakfast
Turmeric Oatmeal: Oatmeal cooked with milk (cow or plant-based), a teaspoon of turmeric, a pinch of cinnamon, and topped with walnuts and chia seeds.
Drink: Mushroom Coffee
Lunch
Quinoa Salad: Quinoa mixed with leafy greens, avocado, walnuts, and grilled salmon.
Drink: Recess Sparkling Water
Snack
Greek Yogurt topped with blueberries and a sprinkle of flaxseeds.
Dinner
Chicken with a side of roasted vegetables and whole grain couscous seasoned with turmeric.
Drink: Holy Basil (Tulsi) Tea before bedtime.
Day 2
Breakfast
Smoothie Bowl: Blend together spinach, banana, plant-based milk, and a teaspoon of turmeric. Top with walnuts and chia seeds.
Drink: A glass of milk (cow or fortified plant-based).
Lunch
Turmeric-Spiced Lentil Soup: Made with turmeric, lentils, carrots, and whole grain bread on the side.
Snack
A small handful of mixed nuts, focusing on walnuts.
Dinner
Baked Salmon: Served with quinoa and steamed leafy greens like spinach or kale.
Drink: Reishi Mushroom Tea to promote relaxation and restful sleep.
Day 3
Breakfast
Chia Pudding: Chia seeds soaked in plant-based milk overnight topped with walnuts and blueberries.
Drink: Mushroom Coffee (Chaga blend for energy and relaxation).
Lunch
Whole Grain Wrap: Filled with grilled chicken, avocado, and mixed greens.
Drink: Recess Sparkling Water with adaptogens.
Snack
Yogurt with walnuts.
Dinner
Stir-fried Reishi Mushrooms: Cooked with tofu and served over brown rice.
Drink: Holy Basil (Tulsi) Tea
Are There Side Effects of Adaptogens?
While adaptogens are generally considered safe, there are some side effects to consider. Primarily, as with any type of food or supplement, more is not always better. Staying within the recommended dosage on the package or label (if the food has a label) is always recommended.
Some adaptogen side effects may include:
- Digestive issues: this may be worse on an empty stomach.
- Allergic reactions: some people are allergic to certain herbs or mushrooms.
- Hormonal imbalances: Overdoing it on certain adaptogens such as ginseng or ashwagandha may interfere with hormonal health.
Finally, if you’re on medication, it’s always important to speak to your doctor before adding adaptogens to your routine, as some may interact with prescription drugs.
Should You Try Adaptogenic Foods and Drinks?
Adaptogens offer a natural approach to helping manage stress in a healthy way. Many of these foods and drinks are easy to add to your daily routine, so maybe you feel a little bit calmer in this stressful world we live in. Additionally, many of the foods and drinks mentioned here have other health benefits, antioxidants, and other nutrients your body needs beyond just stress management. So pick a few you want to try and see if adding them to your regular routine helps you find that zen.
