In general, a diet filled with a variety of nutrient-dense foods is ideal for obtaining the optimum balance of nutrients. “To reduce and repair the damage caused by stress, it is important to consume foods with high antioxidant and anti-inflammatory effects,” notes Hanako. “For example, berries and cacao are rich in polyphenols, antioxidants that contain anti-inflammatory properties that help prevent cellular damage caused by stress.”

A healthy gut for more calm

Compensating for stress as it occurs is always great, but it’s also a good idea to build a body that can withstand stress from the start. “Increasing stress tolerance does not mean that you will not feel stress, but rather that you will be able to adapt to stress and minimize its effects on your body and mind,” says Hanako. “Recent studies have shown that the intestinal environment is closely related to stress tolerance. The balance of intestinal bacteria influences the production of neurotransmitters such as serotonin, dopamine, and GABA, helping to regulate our stress response. Therefore, regulating the intestinal environment is an important key to building a stress-resistant mind and body.”

Enhancing stress tolerance via the intestines means eating plenty of microbiota-supporting foods. Some of those include fermented foods, which help to increase beneficial bacteria and regulate the intestinal environment, and prebiotics that feed intestinal bacteria and support intestinal health. Foods rich in polyphenols that reduce stress damage through antioxidant effects and omega-3 fatty acids that reduce intestinal inflammation and support mental stability are also essential. Some foods to include in your diet:

Fermented foods (probiotics)—natto, miso, kimchi, sauerkraut

Prebiotic foods (dietary fiber)—oats, beans, bananas, flaxseeds

Polyphenols: green tea, matcha, berries, cacao, turmeric, olives

Omega-3 fatty acids: chia seeds, flaxseeds, walnuts

By incorporating these foods into your daily diet, you can develop a body that is more resistant to stress. For example, eating a bowl of oats and a banana for breakfast, traditional Japanese fermented foods, or drinking a matcha-and-cacao latte after meals are just a few ways to make it easy—and delicious. Remember, eating a rainbow’s-worth of diverse natural food will lead to magical results.