Foods that support the nervous system, reduce stress, and boost immunity

Dr. Nuria Dianova, a specialist in gastroenterology and nutrition, emphasized that nutrition plays a vital role in combating stress, as it directly affects the brain, cortisol levels, immunity, and the recovery of the nervous system.

Dianova noted that the digestive system produces about 90% of serotonin, the neurotransmitter responsible for calmness and improved mood. She explained that fast-absorbing carbohydrates provide immediate energy and raise dopamine levels, but the subsequent drop in blood sugar may trigger anxiety and fatigue.

The expert warned that strict diets or irregular meals deprive the brain of glucose, prompting it to activate a hunger response as a threat, which can increase anxiety. She added that fast food, trans fats, and processed meats raise chronic inflammation, increasing the risk of depression and anxiety disorders.

The role of the gut and immunity in coping with stress

Dianova pointed out that the gut microbiome regulates mood by producing serotonin, gamma-aminobutyric acid (GABA), and dopamine, and that an imbalance increases susceptibility to anxiety. She also explained that the gut lining contains 70-80% of immune cells, and that imbalance may lead to leaky gut syndrome, causing fatigue, chronic tiredness, and heightened sensitivity to stress.

She stressed that added sugar is the main enemy of beneficial gut microbes, as it inhibits the growth of good bacteria and weakens the immune system.

Foods that help reduce stress

Dianova stated that nutrients such as magnesium, B vitamins (B6, B9, B12), omega-3 fatty acids, tryptophan, zinc, theanine, prebiotics, and probiotics help the body adapt to stress.

She added that beneficial foods include:

• Fatty fish
• Dark chocolate (20-30 grams daily, with at least 75% cocoa)
• Buckwheat
• Slow-cooked oats
• Fermented foods
• Nuts and seeds
• Eggs
• Leafy and cruciferous vegetables
• Bananas
• Turmeric

She advised avoiding alcohol, excessive caffeine, energy drinks, sweetened sodas, as well as hidden sugars in some sauces, low-fat yogurt, and canned juices, especially during periods of intense stress.

In the same context, she explained that providing the body with essential nutrients and maintaining a balanced microbiome enhances internal stability, reduces physical stress, improves sleep, and strengthens protection against seasonal viruses.