Can a Healthy Diet Reduce Anxiety Disorder?

Can eating a healthy diet help relieve symptoms of anxiety? Experts suggest that diet can directly affect mental well-being, including anxiety, stress, and mood. Certain foods can contribute to feelings of anxiety, while other substances can affect the brain and body in various ways.

For example, research has found that people who eat diets high in processed, high-fat, and high-sugar foods are more likely to have anxiety than people who follow diets richer in complex carbohydrates, lean proteins, fruits, and vegetables.

Healthy eating habits can mean the difference between a day filled with jitters and a day of calm and peace. Below are tips for healthy eating to help people with anxiety to improve overall wellness and reduce feelings of anxiety.

Eat Small, Regular Meals

When you skip meals, your blood sugar levels drop and you may feel irritable, jittery, and have worsened anxiety. Aim to eat five to six smaller meals and snacks throughout the day to keep your blood sugar levels from plummeting.

Eat Whole Grains and Complex Carbohydrates

Replace processed grains (such as white bread and pasta) and simple carbohydrates (such as fruit juices) with complex carbohydrates such as whole grains, fruits, and vegetables.

Foods that contain complex carbohydrates, such as brown rice, whole-wheat pasta, beans, broccoli, and cabbage take more time for the body to process than simple carbohydrates like sugar, and will lead to fewer ups and downs in serotonin levels in the brain, and may help you feel calmer.

Avoid Refined Sugar

Refined sugar, found in sweets, soda pop, and other foods, can affect your body's metabolism and deplete certain vitamins and minerals. Stay away from obvious sugar sources as well as hidden sugar in packaged and canned foods.

Limit Caffeine

Caffeine can cause an effect similar to the stress response involved in anxiety, so it's best when avoided. Caffeine can be found in coffee, tea, soda pop, chocolate, and some medications.

Try alternatives such as herbal tea instead of coffee. Although it may be hard to give up caffeine at first, in the long run, you'll feel better.

Limit Acohol

Research has found that alcohol use disorders are more common in people who have mental health conditions, including different types of anxiety disorders. This may be because people with anxiety consume alcohol as a way to relieve or cope with feelings of anxiety.

Take a Multi-Vitamin

Ensure that you receive adequate daily vitamins and minerals by supplementing your diet with a multi-vitamin. Magnesium is a particularly important mineral and can also be found in foods such as nuts (e.g., almonds and cashews), soybeans, and spinach.

Limit Artificial Sweeteners

While more research is needed, some studies have indicated that the aspartame used in many artificial sweeteners may play a part in inhibiting the synthesis and release of neurotransmitters. This may then contribute to anxiety and other mood problems.

Although it might be tempting to use artificial sweeteners in place of refined sugars, be sure that consumption of these products is not aggravating your anxiety. If you feel particularly anxious after consuming an artificial sweetener, it might be wise to avoid that product.

Drink Water

Stay hydrated by drinking water throughout the day. Dehydration can lead to lower energy levels which can worsen anxiety. A 2018 study found that drinking plain water was associated with a decreased risk of anxiety and depression in adults. 

Include Omega-3 Fatty Acids

Omega-3 fatty acids, often found in fish and other seafood, play an important role in physical and mental health. They help reduce inflammation and improve heart health, and some evidence indicates that they play an important role in mood regulation.

In one study, researchers found that taking omega-3 supplements for 12 weeks was associated with a 20% reduction in anxiety symptoms.

Incorporate Foods That Might Combat Anxiety

Some foods may help improve brain function, positively impacting anxiety, mood, and stress levels. This can include:

Tumeric

This spice contains antioxidants and has anti-inflammatory properties that make it good for brain health. Research has also explored whether curcumin, a compound found in turmeric, might help prevent anxiety disorders.

Yogurt

The probiotics in yogurt may have several health benefits, including improving gut health. Researchers are continuing to explore the connection between gut health and brain health. Some evidence suggests that consuming probiotic yogurt regularly can help people cope better with stress.

Dark Chocolate

Researchers have explored whether antioxidant compounds found in dark chocolate might produce brain-protective effects by increasing blood flow to the brain. One study found that people who ate dark chocolate twice a day for two weeks had lower anxiety levels.

A Word From Verywell

Making changes such as those above will help you not only gain control of social anxiety but also improve your general health. Consult with your physician and/or a dietitian for specialized recommendations for you, and your particular situation.