Studies show that some foods have a calming effect while others worsen stress and anxiety.
If you live with anxiety, did you know what you eat can affect your symptoms? Research shows some foods can have a calming effect on the body, while other foods and drinks can worsen anxiety symptoms.
Your diet cannot cure anxiety. But if you experience stress that results in anxiety or panic attacks, making some modifications to your diet may give some relief.
Check out the following five foods you may want to add to your diet to ease anxiety, and four foods you may want to avoid because they can increase it.
1. Foods to Eat: Turkey and Tryptophan-Rich Foods
Some researchers believe that tryptophan can help reduce stress because this amino acid helps your brain produce feel-good chemicals like serotonin.
“Tryptophan is a precursor to serotonin, and serotonin, a neurotransmitter, helps you feel calm,” says Manuel Villacorta, RD, founder of MV Nutrition in San Francisco.
“With the majority of serotonin being produced in the gut, what we eat (and don't) can have a direct impact on mood (anxiety, depression),” says Angel Ortiz, a licensed marriage and family therapist in Elk Grove, California.
You will find tryptophan in a variety of foods, such as:
Turkey
Chicken
Fish
Egg whites
Milk
Cheese
Soy
Peanuts
Sesame seeds
Note that there is some question about whether tryptophan found in food crosses the blood-brain barrier (a layer of cells lining the inside of the blood vessels in your brain to keep beneficial chemicals in and harmful substances out), so the effect may not be a dramatic one.
2. Foods to Eat: Beef and Foods Rich in B Vitamins
Research has shown a relationship between the B vitamins, such as biotin (vitamin B7) or folic acid (vitamin B9), and anxiety: A higher intake of B vitamins is linked to lower odds of anxiety, stress, and depression.
Foods rich in various B vitamins include:
Beef
Poultry
Fish
Pork
Spinach
Eggs
3. Foods to Eat: Whole Wheat Bread and Other Complex Carbs
Complex carbohydrates are another food source that helps increase production of serotonin in the brain, which is thought to have a calming effect on the mind and body.
When choosing carbs, go for whole grains, such as whole-wheat bread or brown rice, rather than processed choices, such as sugar, candy, or even white bread and white rice, Villacorta says. That’s because processed foods may have the opposite effect and worsen anxiety (more on that later).
4. Foods to Eat: Omega-3-Rich Foods, Like Salmon
Some evidence suggests that eating omega-3 fatty acids, found in fatty fish like salmon, tuna, lake trout, herring, mackerel, albacore tuna, and sardines, may lessen symptoms of anxiety, but more research is needed to know for sure.
Another helpful benefit of omega-3s is that they may reduce risk of heart disease, a health condition that’s more common in people with mental health conditions like anxiety disorders.
5. Foods to Eat: Greek Yogurt and Other High-Protein Foods
Protein helps stimulate the production of the brain chemicals norepinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells.
Higher levels of norepinephrine and dopamine have been shown to improve alertness, mental energy, and reaction time, Villacorta says.
What’s more, protein-rich foods can help keep your blood sugar steady, which can help keep your energy up throughout the day and ease anxiety.
Good sources of protein include:
Greek yogurt
Fish
Lean meats
Cheese
Eggs
Nuts
Beans
Soy
Lentils
The ideal for lessening anxiety and boosting mood, says Villacorta: “Combine complex carbohydrates and protein, and spread your meals throughout the day.”
6. Foods to Limit: Coffee and Caffeinated Drinks
Some people drink coffee and other beverages that contain caffeine (such as tea and cola) to help boost their energy levels, but these should be limited or avoided if you want to tamp down anxiety, says Ortiz.
The problem is caffeine, sugar, and other foods are often eaten when you crave a burst of energy. While consuming the sugar found in many caffeinated drinks may give you a temporary boost of serotonin, caffeine inhibits levels of serotonin in the brain. When serotonin levels are suppressed, you may feel more anxious.
Caffeine also can keep you awake, leading to lower sleep quality and quantity, which in turn can ramp up anxiety and stress. Remember that it’s important to sleep well to help keep anxiety and mood symptoms at bay.
7. Foods to Limit: Candy, Sweets, and Added Sugars
Of course, many people like sweets. And sweets, including those containing table sugar, honey, and corn syrup, can make us feel better — but again, it’s only a temporary lift.
Here’s why: Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream.
One large review of studies found a possible relationship between added sugar and anxiety disorders, so avoiding these as much as possible could help stave off anxiety.
8. Foods to Limit: Alcohol
Some people drink alcohol because it seems to ease stress and anxiety. Unfortunately, the good mood is only temporary. In the long run, alcohol may lead to anxiety or other mental health conditions like depression.
If you do drink, drink in moderation. “If you have a 6-ounce glass of wine at dinner, it’s probably fine,” Villacorta says. “But you don’t want to be a heavy drinker, finishing off a few bottles with your meal.”
9. Foods to Limit: Hot Dogs and Other Processed Foods
Could processed foods, such as hot dogs, sausage, and store bought pies and cakes, cause anxiety after eating? One meta-analysis of 17 different studies found that the more processed foods participants ate, the more likely they were to have anxiety symptoms.
It’s best for your mental health to limit or skip the processed foods, says Villacorta.
Instead of reaching for a highly processed snack or meal, replace these options with healthier ones, says Ortiz.
“A good rule of thumb is to imagine filling your plate with 50 percent vegetables and fruits, 25 percent complex carbohydrates (brown rice, quinoa, whole-grain bread), and 25 percent lean protein (chicken breast, fish, salmon) to reduce inflammation, improve brain health, and foster neurotransmitter production,” he says.
The nutrients in some foods can elevate or ease anxiety.
For fewer anxiety symptoms, try to eat foods with tryptophan, vitamin B, complex carbs, omega-3 fats, and protein.
Avoid foods and drinks like candy, alcohol, and caffeinated beverages to help manage anxiety.
