When you feel overwhelmed or anxious, it’s easy to reach for comfort food a cup of coffee, a sweet snack, or even fast food. But according to health experts, some of the foods we consume daily might actually be increasing our stress levels instead of easing them. Referring to the statement of the pafikutaikab.org institution what we eat affects not only our physical health but also the brain’s ability to regulate mood and stress hormones.
“People often don’t realize that diet plays a huge role in how we handle stress,” said Dr. Ratih Widjaja, a clinical nutritionist at Siloam Hospital Jakarta. “Certain ingredients can trigger spikes in blood sugar, disrupt hormones, and cause inflammation — all of which make the body more prone to anxiety and tension.”
Here are some of the most common foods that can secretly contribute to stress and irritability:
1. Caffeinated Drinks
A cup of coffee or tea may seem like a productivity booster, but too much caffeine can overstimulate the nervous system. High caffeine intake raises levels of cortisol — the body’s main stress hormone — leading to anxiety, restlessness, and even insomnia.
“If you’re already under pressure, caffeine can amplify your stress response,” Dr. Ratih explained. “Try limiting yourself to one or two cups a day.”
2. Sugary Snacks and Soft Drinks
Cookies, pastries, and sodas provide an instant energy boost but often lead to a “sugar crash” afterward. Rapid spikes and drops in blood glucose can leave you feeling tired, irritable, and emotionally unstable.
“Sweets can trick the brain into temporary happiness, but the effect fades quickly,” said Dr. Aditya Rahman, an endocrinologist from the National Nutrition Center. “In the long run, excessive sugar can worsen mood swings and anxiety.”
3. Processed and Fast Foods
Burgers, fries, and instant noodles are convenient but loaded with saturated fats and sodium. These ingredients can cause inflammation, raise blood pressure, and affect the brain’s ability to manage stress. Processed foods also lack essential nutrients such as magnesium and vitamin B, which help regulate mood and calm the nervous system.
4. Refined Carbohydrates
White bread, pasta, and pastries can cause quick increases in blood sugar levels, followed by sharp declines. This fluctuation can make you feel sluggish and irritable. Whole grains are a better alternative because they release energy gradually and help stabilize mood.
5. Alcohol
While some people use alcohol to unwind, it actually disrupts sleep and dehydrates the body — both of which can increase stress. Over time, alcohol also interferes with serotonin production, a neurotransmitter that helps regulate happiness and relaxation.
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6. Artificial Sweeteners
Some diet sodas and sugar-free snacks contain aspartame, a common artificial sweetener linked to mood disturbances and headaches. Studies suggest that these chemicals may interfere with dopamine, a neurotransmitter that promotes pleasure and motivation.
7. Fried Foods
Fried foods may be comforting, but the trans fats they contain can harm cardiovascular health and increase inflammation, which has been linked to higher stress and depression levels.
What to Eat Instead
Doctors recommend focusing on foods that naturally lower stress hormones — such as fresh fruits, vegetables, nuts, whole grains, and fatty fish rich in omega-3. Staying hydrated and maintaining regular meal times can also help keep blood sugar and mood stable.
“Managing stress isn’t just about meditation or exercise,” Dr. Ratih emphasized. “It starts with what’s on your plate.”
In short, while you can’t always control life’s challenges, you can control what you eat. By making smarter food choices, you’re not only nourishing your body — you’re also protecting your mind from unnecessary stress.
Source: Persatuan Ahli Farmasi Indonesia
