by Bea Walker / July 5, 2023

Learn about the foods you should and shouldn’t eat if you have anxiety.

Living with anxiety can be challenging, but incorporating healthy eating habits into your daily routine can have a significant impact on managing your anxiety symptoms. While food alone cannot cure anxiety, certain nutrients can help promote a sense of calm and stability, while others can exacerbate anxiety symptoms. In this article, we will explore foods that are beneficial for anxiety and those that should be avoided, providing you with a holistic approach to supporting your mental well-being through mindful eating.

Foods to Embrace:

Complex Carbohydrates

Complex carbohydrates, such as whole grains, legumes, and vegetables, are excellent choices for anxiety management. These foods have a positive impact on serotonin levels, a neurotransmitter that promotes feelings of happiness and well-being. Additionally, complex carbs provide a steady release of energy, preventing blood sugar spikes and crashes that can contribute to anxiety symptoms.

Omega-3 Fatty Acids:

Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as walnuts and flaxseeds, have been shown to reduce anxiety symptoms. These healthy fats play a crucial role in brain health, promoting optimal cognitive function and supporting a stable mood.

Probiotic-Rich Foods:

There is a strong connection between the gut and the brain, and maintaining a healthy gut microbiome is essential for mental well-being. Probiotic-rich foods, including yogurt, kefir, sauerkraut, and kimchi, help balance gut bacteria and support the production of neurotransmitters like serotonin. Incorporating these foods into your diet can have a positive impact on anxiety symptoms.

Magnesium-Rich Foods:

Magnesium is a vital mineral that plays a significant role in the regulation of anxiety-related neurotransmitters, such as GABA. Foods rich in magnesium, such as spinach, kale, almonds, and pumpkin seeds, can help promote relaxation and alleviate anxiety symptoms.

Herbal Teas

Certain herbal teas, such as chamomile, lavender, and passionflower, have calming properties that can help reduce anxiety. These teas are caffeine-free and can be enjoyed throughout the day to promote relaxation and a sense of tranquility

Foods to Limit or Avoid:

Caffeine

Caffeine is a stimulant that can exacerbate anxiety symptoms. It stimulates the nervous system, leading to increased heart rate, restlessness, and irritability. Limit your consumption of coffee, energy drinks, and caffeinated teas, opting for decaffeinated alternatives instead.

Alcohol

While alcohol may provide temporary relief, it can actually worsen anxiety symptoms in the long run. Alcohol is a depressant that affects neurotransmitter levels, disrupts sleep patterns, and can lead to increased anxiety and panic attacks. It is advisable to limit alcohol consumption or avoid it altogether if you experience anxiety.

Processed and Sugary Drinks and Foods

Highly processed foods, including fast food, sugary snacks, and refined carbohydrates, can negatively impact your mental well-being. These foods often lead to blood sugar fluctuations, which can trigger anxiety symptoms. Opt for whole, unprocessed foods and choose natural sweeteners like honey or maple syrup in moderation.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician*

Eating for Anxiety: Nourish Your Body and Calm Your Mind