How Food Affects Stress & Trauma Recovery

(This blog is based on the work and theories of Luis Mojica, a somatic therapist and holistic nutritionist. You can find his work at holisticlifenavigation.com. All credit for these insights goes to him.)

For years, I knew that stress and trauma affected the body in ways deeper than just emotions or mental health. As a health coach, I’ve seen how food choices impact how people feel, think, and process emotions—but when I discovered the work of Luis Mojica, it was like a missing puzzle piece fell into place. He describes trauma not just as an event, but as a biochemical state, and the foods we eat can either support or worsen that state.

Could your diet be keeping you stuck in stress mode? Could the foods you turn to for comfort be disrupting your body’s ability to heal from trauma? Let’s explore what Luis Mojica has uncovered.

The Biochemistry of Trauma & Stress

When we experience chronic stress, PTSD, or unresolved trauma, our bodies produce excess adrenaline. This is because our adrenal glands are constantly working, keeping the nervous system in a heightened state. This leads to:

✔️ Increased blood pressure

✔️ Constricted blood vessels

✔️ A hyperactive brain & nervous system

✔️ Trouble sleeping, regulating emotions, or feeling at ease

Now, imagine layering dietary stress on top of this. If the foods you eat daily trigger more adrenaline or suppress your emotions, your body never gets a chance to regulate and recover.

digestive system drawing overlayed on woman's body

The Three Types of Foods & Their Impact on Stress

Luis Mojica categorizes foods into three groups based on how they influence adrenaline production, blood sugar, and emotional regulation:

1. Stimulants: Foods That Keep You in High Stress Mode

Stimulants fire up your adrenals and push your body into a stress response. These foods can make you feel alert, wired, or even anxious, but they also contribute to blood sugar crashes, mood swings, and adrenal fatigue.

Caffeine (coffee, energy drinks, matcha, soda)

Sugar (desserts, candy, soda, processed foods)

Chocolate (high in caffeine & theobromine, which excite the nervous system)

Many people rely on stimulants to get through the day—but they are unknowingly fueling their stress and trauma responses.

2. Depressants: Foods That Numb & Exhaust Your System

Depressant foods work by overloading your digestion, drawing energy away from your emotions and making you feel temporarily sedated. Many of us binge these foods when stressed because they provide temporary relief—but once digested, the stress returns even stronger.

Fried & heavy foods (pizza, burgers, processed cheese, fast food)

Refined carbohydrates (bread, pasta, crackers, cookies)

Excessive fats (cream, butter, high-fat dairy)

Alcohol & cannabis

These foods force your body into a resting state by exhausting your system, but they don’t actually resolve stress—they just delay it.

3. Balancers: Foods That Support Emotional Resilience & Stability

Balancing foods don’t spike adrenaline or depress your system. Instead, they support blood sugar balance, nervous system regulation, and overall resilience so you can respond to stress from a place of stability rather than reactivity.

Beans & legumes (support adrenal health & blood sugar stability)

Nuts & seeds (healthy fats & proteins without overstimulating the system)

Whole fruits & vegetables (rich in fiber & nutrients for emotional balance)

Animal protein (the size of your palm, with each meal, helps regulate metabolism & repair)

When your diet is made up of balancing foods, your body is more resilient to external stress. You can respond to life’s challenges without getting stuck in cycles of overstimulation, bingeing, or exhaustion.

How to Use This Information to Support Trauma Recovery

1️⃣ Start Noticing Patterns:

Do you rely on coffee, sugar, or chocolate to get through stressful moments?

Do you reach for heavy, rich foods when you feel overwhelmed?

2️⃣ Make Small Shifts Toward Balancing Foods:

Swap refined sugars for whole fruits to keep blood sugar stable.

Add beans to meals for steady energy.

Reduce caffeine & alcohol gradually to see how your body responds.

3️⃣ Understand That Food Is Emotional:

If you feel resistance to giving up a certain food, ask yourself:

What emotion does this food help me avoid?

What would I have to face without this food?

Luis Mojica’s work has completely changed how I see the relationship between food, stress, and trauma recovery.

By shifting to a diet that nourishes rather than numbs, we can move toward true healing, resilience, and emotional stability.

Nourish to Heal: How Food Supports Your Nervous System

Your body isn’t just processing food—it’s processing emotions, stress, and life experiences.

The foods you choose can either amplify your stress or support your healing.

💡 Are you ready to shift the way you eat to better support your emotional and physical health? Start by making one small change today—your body will thank you.

🔹 Credit: This blog is based on the work of Luis Mojica, a somatic therapist and holistic nutritionist. Learn more at holisticlifenavigation.com.