Foods That Help or Worsen Anxiety: The Important Diet and Nutrition Connection

Anxiety and Diet: The Important Connection

Anxiety disorders are among the most common mental health issues, affecting over 40 million adults in the United States alone. Symptoms of anxiety can range from feelings of unease and worry to full-blown panic attacks that can be debilitating. While therapy and medication are often used to treat anxiety, many people don't realize that diet can play a major role as well.

The foods we eat on a regular basis can have a significant impact on the brain and body, for better or worse. Research has shown strong links between diet quality and the risk and severity of anxiety. Fortunately, choosing the right foods can help reduce anxiety symptoms and increase overall wellbeing.

How Does Diet Impact Anxiety?

The brain and gut are intrinsically connected through what is known as the gut-brain axis. The microbes in the gut help regulate immune function, metabolism, and digestion, and also communicate with the brain through neural, endocrine, and immune pathways. Dysfunction in the gut microbiome is associated with inflammation, depression, and anxiety disorders.

Overall diet quality directly impacts the diversity and health of the gut microbiome. Eating a diet high in processed foods and refined carbohydrates can increase inflammation and alter gut bacteria in an unhealthy way. In contrast, a diet rich in whole foods like vegetables, fruit, nuts, and fermented foods supports the growth of beneficial gut bacteria.

Specific nutrients in foods also influence neurotransmitters, hormones, and signaling molecules in the body and brain. Getting adequate nutrients like magnesium, vitamin D, omega-3 fatty acids, and tryptophan is vital for optimal brain health and anxiety regulation.

Foods That Can Worsen Anxiety

Certain foods are linked to increased inflammation, gut dysfunction, and poorer mental health outcomes:

Refined Carbohydrates

Refined grains like white bread, pasta, rice, and baked goods are common culprits behind anxiety and mood issues. These processed carbohydrates cause spikes and crashes in blood sugar, increase inflammation, and alter the gut microbiome. Limiting refined grains and added sugars as much as possible is recommended for those with anxiety.

Fried and Processed Foods

Foods that are highly processed or fried in unhealthy oils also tend to increase inflammation. Things like fast food, chips, crackers, and candy should be minimized. Try to limit convenience and packaged foods as much as possible.

Alcohol

Many people drink alcohol to relax and relieve anxiety, but over time it often ends up making anxiety worse. Alcohol sensitizes the brain to stress and can change neurotransmitters and communication pathways in the brain for the worse.

Caffeine

Caffeine activates the fight-or-flight response and can exacerbate feelings of anxiety and panic. Those with anxiety should limit sources of caffeine like coffee, tea, soda, and energy drinks.

Sugar

Added sugars and refined carbs trigger the release of inflammatory compounds that can cross into the brain and affect mood regulation. Limiting added sugar from candy, baked goods, sugar-sweetened beverages, and other sources is advisable.

Foods That May Ease Anxiety Symptoms

Research also shows that certain nutrients and foods may help reduce anxiety symptoms:

Fatty Fish

Fatty fish like salmon are rich in omega-3 fatty acids EPA and DHA, which are anti-inflammatory and support brain health. Getting adequate omega-3s from foods or supplements may lower anxiety levels.

Probiotic Foods

Probiotic foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain beneficial bacteria that support gut and brain health. Improving gut microbiome diversity through probiotic foods helps reduce inflammation and anxiety.

Turmeric

Turmeric contains the compound curcumin which has been shown to have anti-anxiety and antidepressant effects in studies. Consuming turmeric in meals or tea may potentially ease anxiety.

Dark Chocolate

The flavonoids in dark chocolate have antioxidant and anti-inflammatory benefits. Eating a small amount of at least 70% cocoa dark chocolate per day may lower stress hormone levels.

Chamomile Tea

Chamomile is an herb that contains apigenin, an antioxidant that binds to benzodiazepine receptors in the brain and has an anti-anxiety effect. Drinking chamomile tea helps relax the body and mind.

Green Tea

Green tea contains the amino acid theanine which is found to reduce stress and anxiety while promoting relaxation. Sipping green tea is a healthy way to calm the mind.

Leafy Greens

Leafy greens like spinach and kale are rich in folate, magnesium, and antioxidants such as lutein and beta-carotene. Getting enough folate from the diet may benefit those with anxiety issues.

Beans and Lentils

Beans and lentils are great plant-based sources of magnesium, fiber, and antioxidants. Magnesium plays a key role in neurotransmitter signaling and anxiety regulation.

Nuts and Seeds

Nuts and seeds provide important nutrients for brain health like vitamin E, zinc, magnesium, and omega-3s. Enjoying chia seeds, walnuts, almonds, and other nuts may lessen anxiety.

Whole Grains

Whole grains like oats, brown rice, and quinoa contain fiber that feeds beneficial gut bacteria. They also provide important nutrients like magnesium, iron, and B vitamins to support brain health.

Protein Foods

Getting adequate protein from eggs, poultry, meat, fish, beans, nuts, seeds, and dairy products is important for mental health. Protein provides amino acids that help regulate neurotransmitters.

Bananas

Bananas contain tryptophan, an amino acid precursor to serotonin which helps regulate mood and anxiety. Eating a banana might help provide a serotonin boost.

Following an Anti-Anxiety Diet

Making dietary changes can feel intimidating, but you don't have to overhaul your diet all at once. Start by making gradual shifts to remove anxiety-provoking foods and improve your intake of nutrients that calm the mind. Here are some helpful tips for transitioning to an anti-anxiety diet:

Eat More Whole, Unprocessed Foods

Fill your diet with minimally processed whole foods as much as possible - vegetables, fruits, nuts, seeds, beans, whole grains, eggs, fish, poultry, meat, yogurt, and milk. Choose fresh or frozen over canned goods.

Cook More Meals at Home

Try to minimize dining out so you have better control over what goes into your meals. Fill your kitchen with anxiety-busting staple foods and get creative cooking new anti-anxiety recipes at home.

Watch Portion Sizes

Be mindful of portions to avoid blood sugar spikes. Fill half your plate with non-starchy vegetables, a quarter with protein, and a quarter with whole grains or starchy vegetables.

Stay Hydrated

Drink plenty of water throughout the day and limit sugary beverages. Proper hydration supports all functions in the body and brain.

Reduce Caffeine Gradually

Cut back on coffee, tea, soda, energy drinks, and chocolate slowly to prevent withdrawal headaches. Swap caffeinated drinks for herbal tea, lemon water, or decaf coffee.

Manage Alcohol Intake

Limit alcohol consumption to special occasions or cut it out completely if you find it triggers anxiety symptoms. Stay within recommended limits of 1 drink per day for women and 2 for men.

Keep a Food Journal

Writing down what you eat and any anxiety symptoms you experience can help you identify triggers. You can use an app to easily track meals, moods, and symptoms.

Get Enough Quality Sleep

Good sleep is vital for mental health. Avoid screens before bed, limit caffeine intake, and create a relaxing sleep environment. Melatonin supplements can help regulate sleep cycles.

Incorporate Stress Relief

Try yoga, meditation, deep breathing, massage, aromatherapy, or other relaxing activities into your routine. Lowering overall stress levels can greatly reduce anxiety.

Talk to Your Doctor

Consult your healthcare provider before making major dietary changes, especially if you take medications or have other medical conditions. A doctor can help guide nutrition choices.

The Bottom Line

Anxiety disorders can significantly disrupt quality of life and day-to-day functioning. While counseling and medication help many people manage symptoms, addressing diet and nutrition provides additional support.

By reducing intake of foods that provoke anxiety and increasing foods with calming effects, many people see an improvement in symptoms and overall wellbeing. Paying attention to nutrition gives you greater control over your mental health.

Implementing an anti-anxiety diet takes consistency and patience, but the impact on your health and mood makes it a worthwhile endeavor. Always discuss significant dietary changes with your healthcare provider first.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.