Eat More Fruits and Vegetables to Reduce Stress
Author: Edith Cowan University
Published: 2021/05/16 - Updated: 2026/04/19
Publication Details: Peer-Reviewed, Research, Study, Analysis
Category Topic: Fruits - Vegetables - Related Publications
Contents: Synopsis - Introduction - Main - Insights, Updates
Synopsis: This research, peer-reviewed and published in Clinical Nutrition, draws on data from more than 8,600 Australian adults participating in the Australian Diabetes, Obesity and Lifestyle Study to examine the relationship between fruit and vegetable consumption and psychological stress. Led by researchers at Edith Cowan University's Institute for Nutrition Research, the study found that people eating at least 470 grams of produce daily reported stress levels 10 percent lower than those eating less than 230 grams - a finding that held true across all adult age groups from 25 to 91. The practical implications are broad, particularly for older adults, people with chronic conditions, and those with limited mobility, since the dietary adjustments discussed are achievable through affordable, easy-to-prepare options such as frozen, canned, and pre-cut fruits and vegetables - Disabled World (DW).
- Topic Definition: Dietary Stress Reduction
Dietary stress reduction refers to the practice of using food choices - particularly the regular consumption of nutrient-dense fruits and vegetables - as a means of lowering psychological stress and supporting overall mental well-being. The approach is grounded in the role that vitamins, minerals, flavonoids, and carotenoids play in reducing inflammation and oxidative stress in the body, both of which are recognized contributors to anxiety, low mood, and chronic stress responses. Unlike pharmacological interventions, dietary stress reduction is a modifiable, accessible strategy that can be incorporated into daily life at varying levels of income, mobility, and cooking ability, making it relevant across a wide range of populations including older adults and people living with disabilities.
Introduction
The study examined the link between fruit and vegetable intake and stress levels of more than 8,600 Australians aged between 25 and 91 participating in the Australian Diabetes, Obesity and Lifestyle (AusDiab) Study from Baker Heart and Diabetes Institute. The findings revealed people who ate at least 470 grams of fruit and vegetables daily had 10 percent lower stress levels than those who consumed less than 230 grams. The World Health Organization (WHO) recommends eating at least 400 grams of fruit and vegetables per day.
Lead researcher, PhD candidate Simone Radavelli-Bagatini from ECU's Institute for Nutrition Research, said the study strengthens the link between diets rich in fruit and vegetables and mental wellbeing.
"We found that people who have higher fruit and veggie intakes are less stressed than those with lower intakes, which suggests diet plays a key role in mental wellbeing," said Ms Radavelli-Bagatini.
Main Content
A Growing Issue
Mental health conditions are an increasing problem in Australia and around the world. Around one in two Australians will experience a mental health issue in their lifetime. Globally, approximately 1 in 10 people live with a mental health disorder.
According to Ms Radavelli-Bagatini, some stress is considered normal, but long-term exposure can significantly impact mental health.
"Long-term and unmanaged stress can lead to a range of health problems including heart disease, diabetes, depression and anxiety so we need to find ways to prevent and possibly alleviate mental health problems in the future," said Ms Radavelli-Bagatini.
The benefits of a healthy diet are well known, but only 1 in 2 Australians eat the recommended two serves of fruit per day and fewer than 1 in 10 eat the recommended five serves of vegetables each day.
"Previous studies have shown the link between fruit and vegetable consumption and stress in younger adults, but this is the first time we're seeing similar results across adults of all ages," said Ms Radavelli-Bagatini.
"The study's findings emphasise that it's important for people to have a diet rich in fruit and vegetables to potentially minimise stress."
Food and Mood
While the mechanisms behind how fruit and vegetable consumption influences stress are still unclear, Ms Radavelli-Bagatini said key nutrients could be a factor.
"Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental wellbeing," she said.
"Inflammation and oxidative stress in the body are recognised factors that can lead to increased stress, anxiety and lower mood."
"These findings encourage more research into diet and specifically what fruits and vegetables provide the most benefits for mental health."
The research is part of ECU's recently launched Institute for Nutrition Research, which aims to investigate how nutrition can help prevent and treat chronic health conditions.
'Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan' was published in Clinical Nutrition.
Insights, Analysis, and Developments
Editorial Note: The connection between what we eat and how we feel is not new territory in nutrition science, but this study adds meaningful weight to it by covering adults well into their nineties - a population rarely included in dietary research. For people managing chronic illness, disability, or the compounding stresses that often accompany aging, a practical dietary shift toward more fruit and vegetables represents one of the more accessible tools available for supporting mental well-being. It requires no prescription, no specialist referral, and no expensive intervention - just a gradual, realistic adjustment to daily eating habits. As mental health pressures continue to rise globally, findings like these serve as a useful reminder that physical and psychological health are far more intertwined than we sometimes acknowledge - Disabled World (DW).Attribution/Source(s): This peer reviewed publication was selected for publishing by the editors of Disabled World (DW) due to its relevance to the disability community. Originally authored by Edith Cowan University and published on 2021/05/16, this content may have been edited for style, clarity, or brevity.