While anxiety is the body’s natural response to fear and worry, living with an anxiety disorder is challenging and can interfere with a person’s daily life.
Anxiety disorders, such as panic disorder, generalized anxiety disorder, post-traumatic stress disorder, and obsessive-compulsive disorder, affect patients in a myriad of ways. Common symptoms of panic disorder include heart palpitations, trembling, shortness of breath, and feeling like you’re out of control. Once a person is diagnosed with a panic disorder, medication or therapy may be prescribed. Dietary changes can also potentially make a big difference to the condition. Here’s what you need to know about an anti-anxiety diet.
5 foods (and drinks) to help reduce anxiety
Research concerning which foods reduce anxiety is relatively new and good research is scarce, but many nutritionists have long lists of nutritious items that they recommend to clients dealing with anxiety disorders.
1. Produce
“Eating balanced and healthy meals that are high in essential nutrients can improve overall mental health,” says Tahia Haque, MD, a psychiatrist with Savant Care. “Foods such as fruits, vegetables, and nuts are ripe with vitamins, amino acids, and minerals.”
They’re also packed with antioxidants. “Antioxidants are important in the body to combat many health issues, including anxiety,” says Lisa Richards, a nutritionist and author of The Candida Diet. “They work by fighting toxins and free radicals that can lead to cell damage. When this damage occurs in the brain and nervous system, anxiety is not far behind.” In other words, a plant-centric diet is a great vehicle for nutrition that can help your mood.
Vegetables
Nutrient-rich foods like cruciferous vegetables can help lower inflammation in the body, which in turn can reduce symptoms of depression and anxiety.
“By the time anxiety has become chronic, there can be significant vitamin and mineral deficits, and you may require simple sources to replenish rapidly,” says Steve Hoody, DC, a New York-based nutritionist and founder of Healthier2Gether. “These would include seaweed and any of the cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts.”
What should you do if salads and leafy greens aren’t your thing? “To add packed nutrients to a meal, grab a bag of frozen peas and carrots that you can steam, microwave, or toss into a soup,” suggests Dr. Haque.
Fruits
Much like fresh vegetables, fruit is also potentially beneficial to patients with mood disorders like anxiety. A 2015 study of more than 6,000 women found that adding more fruit to your diet was an important factor for reducing the prevalence and incidence of depressive symptoms for participants. Many fruits (such as apples, berries, plums, and whole grains like chia seeds) are packed with antioxidants, which research shows could help to reduce anxious feelings.
Pomegranate juice and watermelon
A 2015 study asked patients diagnosed with depressive disorders including anxiety to undertake a plant-based diet, which included the consumption of watermelon juice and pomegranates. The participants reported substantial benefits, including improvements in anxiety and depression symptoms.
“Watermelon and pomegranate juice have tremendous anti-inflammatory as well as antioxidant properties,” says Hoody. “All of the above also contain many vitamins and minerals as well as phytonutrients.” Phytonutrients may help reduce inflammation and free radicals in your body.
Citrus fruit
“Orange is good for anxiety,” says Elliot Reimers, a certified nutrition coach at Rave Reviews. “It’s rich in vitamin C, which makes you feel calm and helps you have a better mindset. Fruits are also rich in antioxidants, which have been linked to better management of anxiety symptoms.”
Even vitamin C supplements may be beneficial. A randomized controlled trial found that higher plasma vitamin C concentration reduced anxiety.
2. Omega-3 fatty acids
Research shows that high doses of omega-3 fatty acid supplements—up to 2,000 mg daily—can help reduce anxiety symptoms. Eating a diet rich in omega-3s can also be beneficial. “Choose foods that are rich in magnesium, zinc, and omega-3 fatty acids, such as spinach, legumes, nuts, whole grains, salmon, oysters, and asparagus,” says Reimers. Any fatty fish is a safe bet to add an omega-3 punch to your diet. If you do not enjoy seafood, flax seeds are also an excellent source of fatty acids.
3. Probiotics
A 2016 study noted that probiotics may be used as a new treatment for anxiety. Probiotics are found in fermented foods like kimchi, sauerkraut, and pickles. If all that vinegar brine is unappealing, yogurt, kefir, and kombucha are also excellent sources of probiotics.
4. Chocolate
Studies have also examined the link between the consumption of cocoa and the treatment of stress and anxiety disorders. Additional research is needed, but if you need an excuse to indulge, now you have it. Chocolate bars with a high cocoa content, like dark chocolate, are the most beneficial.
5. Water
Staying hydrated is beneficial to everyone, but according to experts, it has additional benefits for patients with anxiety. In fact, one 2018 study found an association between drinking plain water and the decreased risk of depression and anxiety in adults.
“Water in and of itself has calming properties,” explains Jenny Fontana, a nutritional therapist and certified food addictions coach. “Drinking water and staying hydrated can lessen the intensity of the anxiety and could help to lower cortisol levels. Not only by the actual hydration benefits for body and brain function, but also the sensory stimulation can break the anxiety-inducing thoughts. Keeping your attention on drinking the water gives your mind and body the break it needs to reduce the intensity of the anxiety.”
When you’re tired of plain water, try upping your fluid intake with chamomile tea. “Chamomile tea is a great way to wind down or take a peaceful moment during the day,” Dr. Haque says. “It has benefits that improve overall health and can help with stress-relief.”
Just be sure to consult your healthcare provider first. “Generally, clinical studies that look to understand the benefits of teas and herbs often have mixed or inconclusive results,” Dr. Haque explains. “If you are looking to start or try a new alternative treatment to help with mental health issues, please talk to your provider first.”
5 foods (and drinks) to avoid
Just as some foods and drinks are thought to improve the symptoms of anxiety, there are some that might worsen the condition and would be best avoided. “Food can help and hinder anxiety by either providing us with calming nutrients, like tryptophan, or nutrients that trigger anxiety,” says Trista Best, registered dietitian at Balance One Supplements.
1. Processed foods
Research found that eating fast food increases feelings of mental distress. This occurs for two main reasons. “Foods that are highly processed are more likely to be deficient in nutrients,” Dr. Haque says. Meaning, they aren’t giving you the antioxidants and vitamins you need to maintain your mood.
Additionally, processed foods are high in saturated fats, trans fats, and omega-6 fatty acids. These are detrimental to your health and can increase levels of inflammation. “An ongoing state of inflammation is known to cause mood and hormonal changes as well,” says Best. Eating an anti-anxiety diet means avoiding processed meat (such as pepperoni, hot dogs, or bacon), fried food, and packaged snacks.
2. Sugary drinks
A 2017 study found that increased sugar intake from sweet food or beverages increases the chance of mood disorders. “Most refined drinks or foods can play a big part in triggering anxiety,” agrees Hoody. “They are void of vitamins and minerals and can cause a spike in blood sugar and then a quick drop. They will literally steal vitamins and minerals out of the body, those nutrients that are critical to resolving anxiety. Therefore, most refined drinks must be avoided at all costs.” That means, eliminate fruit juice, soda, and sports drinks from your diet. Replace these with water or chamomile tea.
3. Refined carbohydrates
A 2018 study in mice suggests an increased intake of carbohydrates could predispose a person to have anxiety-like symptoms.
“Refined carbohydrates like those found in sugar-laden foods such as pastries and convenience foods can trigger a state of anxiety in several ways,” says Best. “These foods cause a quick rise and fall in blood glucose which leads to mood and hormonal imbalance. These foods also leave us feeling hungry more quickly, which can cause anxiety.” To limit this reaction, cut back on cakes, cookies, sugary cereals, white bread, and processed pasta.
4. Caffeine
Drinking too much of your morning joe can make you feel jittery and on edge. Caffeine may also interfere with sleep when you have it too late in the day, and improper sleep can impact your mental health. Research has found an association between high caffeine intake and anxiety and depression. If you think it might be a problem for you, try gradually reducing the number of cups you have per day. Switch to decaf. And, don’t forget to dial back the energy drinks and soda, too.
5. Alcohol
Like caffeine, alcohol is a major sleep disruptor. A glass of wine before bed may make you feel tired, but it often impacts the quality of your z’s. On top of that, alcohol use disorders are linked to mood disorders—including anxiety. Your safest bet is to reduce your alcohol intake. Alternate the hard stuff with a mocktail, or flavored seltzer. Or, try one of the many new non-alcoholic IPAs that many breweries offer.
Is fasting good for anxiety?
Just as the foods and drinks we put into our bodies can impact our physical and mental health, fasting is a method used by some to regulate their conditions. A study in mice found that fasting decreased anxious behavior and improved memory.
“Anxiety, because of its stress on the body, can often cause high or low blood sugar,” explains Hoody. “Proper fasting, most often water fasting or intermittent fasting, can help to stabilize low or high blood sugar. Bringing food into our body typically spikes blood sugar and then we depend on the body to lower it again. During fasting, the lack of food means less spiking of the blood sugar levels, so a more normal blood sugar level can be attained.”
3 other ways to manage anxiety symptoms
Alongside making changes to your diet for anxiety, you can manage anxiety in several ways.
1. Medication
A plethora of medications are prescribed for the treatment of anxiety. Selective serotonin reuptake inhibitors (SSRIs), such as Lexapro (escitalopram), Zoloft (sertraline), Prozac (fluoxetine), Paxil (paroxetine), and Celexa (citalopram), are often prescribed for longer term anxiety. Serotonin-norepinephrine reuptake inhibitors (SNRI), such as Effexor (venlafaxine) and Pristiq (desvenlafaxine), are also prescribed to help regulate patients’ moods. These medications listed above have been FDA approved for years, are dosed once a day, and are non-addictive.
2. Supplements
If you think your diet is not giving you all the nutrients you need, adding vitamins into your daily regimen may also positively impact an anxiety disorder. Consider vitamin D, vitamin B, and calcium supplementation. “Vitamin D and vitamin B complex have been found useful in reducing the symptoms of anxiety,” says Reimers. “They’re important in managing the mood and stress levels of a person, so deficiencies in them have been linked to anxiety disorders.”
“Calcium is thought to prevent hormone disorders,” says Richards. “Low levels of calcium and diets low in calcium overall have been linked to bone degeneration and mood disorders. The connection is not fully understood, but it does occur.”
3. CBD
CBD is also being more frequently used to aid the symptoms of anxiety. According to SingleCare’s CBD survey, 49% of survey respondents reported using CBD for anxiety and stress. And multiple studies have found that CBD might be an effective treatment for some anxiety disorders. So, CBD is commonly used and researchers are unsure of the benefits for anxiety.
“With the exception of seizure disorders, there is more clinical evidence in support of CBD’s ability to reduce anxiety than any other medical condition,” says Jamie Corron, ND, a medical adviser for CV Sciences. “Numerous clinical trials have been conducted around the world, primarily using individuals with social anxiety, or healthy individuals exposed to an anxiety-provoking experience in a controlled research setting.” The studies found that CBD reduced anxiety. More research is needed, but the current evidence is promising.
Be sure to consult with your healthcare provider or pharmacist before making changes to your treatment routine. Certain foods and supplements can interact negatively with medications. When in doubt, call your local pharmacist.
