Food and Mood: Anxiety

You probably have heard the saying “food is medicine.” While most people are aware that eating a diet mostly comprised of nutrient-dense foods helps their physical health and can reduce the risk of some chronic diseases, research shows that food and eating habits can also affect mood. In this particular blog and podcast episode, I will focus on how food can affect anxiety symptoms.

Anxiety

Most people experience occasional anxiety and worry about paying bills, their families, or their health. For people with an anxiety disorder, however, this anxiety doesn’t go away and can worsen over time. It can interfere with daily activities. There are several types of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and more. In this post, I will focus on GAD, which causes a persistent feeling of anxiety which interferes with daily life.

If you think you may have GAD or another anxiety disorder, please see a physician or licensed mental health provider to discuss treatment methods. While research shows that food can affect anxiety symptoms in some people, it cannot cure anxiety, nor is it a replacement for treatment recommended from a health care provider. Food can be used alongside other anxiety treatments to help manage symptoms.

While it is true that what you eat can affect your mood, including anxiety symptoms, in most cases, this effect is noticed over a period of time. Some people may feel more immediate effects from dietary changes, but in most cases, it may take several weeks (or months) to notice an effect.

Nutrients and Anxiety

What should we eat to help with anxiety? A general healthful diet, such as the Mediterranean diet, with plenty of vegetables, fruits, lean meats, healthy fats, fish, nuts, and seeds is always a good start. Beyond that, there are a few nutrients you can add to your diet that research has shown may reduce anxiety symptoms.

The following nutrients have been shown to help some people with anxiety:

Magnesium

According to a study conducted in mice, diets low in magnesium were found to increase anxiety. Magnesium can have a calming effect. Magnesium-rich foods include pumpkin seeds, chia seeds, almonds, cashews, spinach, legumes, and peanut butter. Magnesium supplements can help those who do not get enough magnesium in their diet.

Zinc

Foods high in zinc may help with anxiety. Great sources of zinc are whole, intact grains, oysters, kale, nuts, and broccoli.

Omega-3 Fatty Acids

A 2011 study showed that adding more omega-3 fatty acids reduced anxiety symptoms in participants. A great source of omega-3 fatty acids is wild-caught salmon.

Vitamin B

Vitamin B6 has a significant impact on serotonin and GABA, two neurotransmitters that control anxiety and depression.  Good sources of vitamin B6 are poultry, salmon, dark leafy greens, and chickpeas. A deficiency in vitamin B9 (folate) has been linked to higher rates of anxiety. A great source of folate is asparagus.

Probiotic Rich Foods

Probiotic rich or fermented foods help balance our gut microbiome, or bacteria. The gut has its own nervous system and is connected to the brain via the vagus nerve. Ninety percent of serotonin, the “happy” neurotransmitter, is made in the gut. Bacteria in the gut can be beneficial (probiotics) or harmful. Having more probiotics protects our intestines and prevents pro-inflammatory molecules from entering the gut. Gut inflammation can have a negative effect on our mental health, as it affects brain function via the vagus nerve.

Eating foods rich in probiotics can stabilize the levels of healthy bacteria in the gut, thereby helping to decrease anxiety. Yogurt, kefir, miso, and kombucha are probiotic-rich foods.

Fiber

Consuming five servings of fiber-rich fruit and vegetables per day has been shown to have a positive impact on not just physical health, but mental health as well.

Probiotics in our gut eat fermentable fiber, which is found in fruits and vegetables, oats, and bran. Consuming more fermentable fiber can help keep a good level of probiotics in the gut.

Spices

Saffron, turmeric, and ginger are spices and antioxidants that may reduce feelings of anxiety.

Limit ultra-processed food

The average American gets about 60% of their daily calories from ultra-processed foods (UPFs). These include prepackaged snack foods such as chips, fast food, frozen dinners, and sugar-sweetened beverages. These foods are appealing because they taste good, but research shows that consuming too much of this type of food may increase feelings of anxiety. According to a recent study published by the National Institute of Health, the more ultra-processed food that participants ate, the more likely they were to report experiencing mild depression and feelings of anxiety.

Avoid blood sugar highs and lows

People with anxiety disorders should try to avoid highs and lows in blood sugar. A “sugar rush” that often occurs after consuming sweets may mimic a panic attack. Hypoglycemia, or low blood sugar, can cause jitters, which can worsen anxiety symptoms. So, the recommendation is to limit sweets and foods with added sugars when possible, as well as UPFs, which are often loaded with added sugars. Be sure to check labels, as added sugars are found in many foods.

In addition, consuming more whole, intact grains, rather than refined grains can help, as well as pairing simple carbohydrates with proteins and fats to avoid blood sugar spikes. They metabolize slower to help avoid blood sugar spikes. Remember, unless you have a chronic condition where it’s required, overly restricting can lead to fixation and binge-eating, and can actually increase anxiety about food. The goal is to reduce, not completely restrict. Just be aware that consuming sugary foods can increase anxiety symptoms, and aim to keep most of your diet nutrient-dense.

To avoid hypoglycemia, or low blood sugar, be sure to eat regular meals. Try to avoid skipping meals if you have anxiety! Skipping meals may result in drops in blood sugar, causing you to feel “jittery” and anxious.

Limit caffeine

Caffeine can exacerbate anxiety, so consider reducing consumption. It can also cause you to have trouble falling asleep, so a good rule of thumb is to have one cup of coffee a day, before 11 am. In the afternoon, tea is a better choice if you must have caffeine, or try an herbal tea, as these have no caffeine!

I often will get an herbal tea, or even an herbal tea latte with a plant milk in the afternoon to mimic a coffee – these are caffeine-free and low in sugar if you don’t add any sweetener. This way, I know that I will be able to sleep at night. Don’t be afraid to ask a barista to make one if you’d like a latte, but don’t want caffeine or sugar in it – and you don’t like decaf coffee. (I don’t blame you!)

Don’t forget that chocolate also contains caffeine. While dark chocolate has documented health benefits, consuming too much can worsen feelings of anxiety.

While food will never replace treatments for anxiety such as therapy, eating a diet that is mostly comprised of nutrient-dense foods can go a long way to helping people manage symptoms. Stay tuned for more about how food affects mood and mental health!