Can a Healthy Diet Reduce Anxiety Disorder?

Table of ContentsView AllTable of ContentsEat Small, Regular MealsEat Whole GrainsAvoid Refined SugarLimit CaffeineLimit AcoholTake a Multi-VitaminLimit Artificial SweetenersDrink WaterInclude Omega-3 Fatty AcidsEat Foods That Fight AnxietyFrequently Asked Questions

Table of ContentsView All

View All

Table of Contents

Eat Small, Regular Meals

Eat Whole Grains

Avoid Refined Sugar

Limit Caffeine

Limit Acohol

Take a Multi-Vitamin

Limit Artificial Sweeteners

Drink Water

Include Omega-3 Fatty Acids

Eat Foods That Fight Anxiety

Frequently Asked Questions

What we eat can affect how we feel, both physically and mentally. If you have an anxiety disorder, you might wonder: Can eating a healthy diet help relieve anxiety symptoms? Experts suggest thatdiet 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.

At a GlanceAnxiety is one of the most common mental health disorders, affecting approximately 31.1% of U.S. adults at some point during their lives.The causes of anxiety are complex, but evidence suggests that what we eat can play a role in alleviating or worsening symptoms of the condition. Healthy eating habits can mean the difference between a day filled with jitters and a day of calm and peace. Strategies that may help ease anxiety include:Eating small, regular mealsLimiting sugar, caffeine, and alcoholDrinking plenty of waterGetting omega-3 fatty acidsFocusing on complex carbs and whole grainsSpecific foods that may help improve anxiety symptoms include turmeric, yogurt, and dark chocolate. Below are more tips for healthy eating to help people with anxiety to improve overall wellness and reduce feelings of anxiety.

At a Glance

Anxiety is one of the most common mental health disorders, affecting approximately 31.1% of U.S. adults at some point during their lives.The causes of anxiety are complex, but evidence suggests that what we eat can play a role in alleviating or worsening symptoms of the condition. Healthy eating habits can mean the difference between a day filled with jitters and a day of calm and peace. Strategies that may help ease anxiety include:Eating small, regular mealsLimiting sugar, caffeine, and alcoholDrinking plenty of waterGetting omega-3 fatty acidsFocusing on complex carbs and whole grainsSpecific foods that may help improve anxiety symptoms include turmeric, yogurt, and dark chocolate. Below are more tips for healthy eating to help people with anxiety to improve overall wellness and reduce feelings of anxiety.

Specific foods that may help improve anxiety symptoms include turmeric, yogurt, and dark chocolate. Below are more tips for healthy eating to help people with anxiety to improve overall wellness and reduce feelings of anxiety.

Can a Healthy Diet Reduce Anxiety Disorder?

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 inserotoninlevels in the brain, and may help you feel calmer.

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.

Caffeinecan 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.

One study found that caffeine intake is linked to elevated anxiety levels in healthy people who do not have psychiatric conditions. This effect was particularly strong at doses higher than 400 mg.

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

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.

Alcohol can aggravate feelings ofdepression(which often coincide with anxiety) and is best avoided or limited.

The Risks of Using Alcohol to Relieve Anxiety

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.

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.

Dietary Patterns and AnxietyA 2021 scoping review found that consuming more fruits and vegetables, omega-3 fatty acids, breakfast, zinc, magnesium, selenium, and probiotics was associated with lower anxiety levels.Specific types of dietary patterns, including caloric restriction and a ketogenic diet, were also linked to lower anxiety.Diet factors linked to higher anxiety levels included consuming more fat, sugar, and refined carbohydrates. Inadequate tryptophan and protein intake were also associated with greater anxiety levels.

Dietary Patterns and Anxiety

A 2021 scoping review found that consuming more fruits and vegetables, omega-3 fatty acids, breakfast, zinc, magnesium, selenium, and probiotics was associated with lower anxiety levels.Specific types of dietary patterns, including caloric restriction and a ketogenic diet, were also linked to lower anxiety.Diet factors linked to higher anxiety levels included consuming more fat, sugar, and refined carbohydrates. Inadequate tryptophan and protein intake were also associated with greater anxiety levels.

Diet factors linked to higher anxiety levels included consuming more fat, sugar, and refined carbohydrates. Inadequate tryptophan and protein intake were also associated with greater anxiety levels.

Incorporate Foods That Might Combat Anxiety

Some foods may help improve brain function, positively impacting anxiety, mood, andstress 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

In addition to the above tips, remember to introduce any changes to your diet in a gradual fashion; otherwise, you might find that you quickly return to your old habits. Also, be sure to avoid any allergens or foods that seem to worsen your anxiety.

Takeaways

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.

Meal Planning for Eating Disorder Recovery

Frequently Asked QuestionsAlcohol, caffeine, added sugars, and refined carbohydrates can all contribute to increased anxiety levels. Alcohol can impact serotonin levels in the brain, while caffeine is a stimulant that can leave you feeling jittery and tense. Sugars and refined carbohydrates can affect blood sugar levels and gut health.Keto diets may impact GABA levels in the brain, which could affect anxiety. A 2020 study found that low-carbohydrate, high-fat diets such as the keto diet may benefit some anxiety disorders. However, the authors of the study caution that more research is needed before such diets can be recommended.People experiencing anxiety have a harder time falling and staying asleep at night. However, problems with sleep also appear to play a role in the onset, maintenance, and worsening of anxiety.This bidirectional relationship means that people with anxiety often have more sleep problems yet have a harder time addressing such issues.Learn More:How to Sleep With Anxiety

Alcohol, caffeine, added sugars, and refined carbohydrates can all contribute to increased anxiety levels. Alcohol can impact serotonin levels in the brain, while caffeine is a stimulant that can leave you feeling jittery and tense. Sugars and refined carbohydrates can affect blood sugar levels and gut health.

Keto diets may impact GABA levels in the brain, which could affect anxiety. A 2020 study found that low-carbohydrate, high-fat diets such as the keto diet may benefit some anxiety disorders. However, the authors of the study caution that more research is needed before such diets can be recommended.

People experiencing anxiety have a harder time falling and staying asleep at night. However, problems with sleep also appear to play a role in the onset, maintenance, and worsening of anxiety.This bidirectional relationship means that people with anxiety often have more sleep problems yet have a harder time addressing such issues.Learn More:How to Sleep With Anxiety

Learn More:How to Sleep With Anxiety

15 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Carvalho KMB, Ronca DB, Michels N, Huybrechts I, Cuenca-Garcia M, Marcos A, Molnár D, Dallongeville J, Manios Y, Schaan BD, Moreno L, de Henauw S, Carvalho LA.Does the Mediterranean diet protect against stress-induced inflammatory activation in European adolescents? The HELENA study.Nutrients. 2018;10(11):1770. doi:10.3390/nu10111770National Institute of Health.Any anxiety disorder.Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: Umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609Liu C, Wang L, Zhang C, et al.Caffeine intake and anxiety: a meta-analysis.Front Psychol. 2024;15:1270246. doi:10.3389/fpsyg.2024.1270246Puddephatt JA, Irizar P, Jones A, Gage SH, Goodwin L.Associations of common mental disorder with alcohol use in the adult general population: a systematic review and meta-analysis.Addiction. 2022;117(6):1543-1572. doi:10.1111/add.15735Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Choudhary AK, Lee YY.Neurophysiological symptoms and aspartame: What is the connection?Nutr Neurosci. 2018;21(5):306-316. doi:10.1080/1028415X.2017.1288340Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Yang R, Wang L, Jin K, et al.Omega-3 polyunsaturated fatty acids supplementation alleviate anxiety rather than depressive symptoms among first-diagnosed, drug-naïve major depressive disorder patients: A randomized clinical trial.Front Nutr. 2022;9:876152. doi:10.3389/fnut.2022.876152Aucoin M, LaChance L, Naidoo U, et al.Diet and anxiety: A Scoping review.Nutrients. 2021;13(12):4418. doi:10.3390/nu13124418Wu A, Noble EE, Tyagi E, Ying Z, Zhuang Y, Gomez-Pinilla F.Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.Biochim Biophys Acta. 2015;1852(5):951-961. doi:10.1016/j.bbadis.2014.12.005Jaatinen N, Korpela R, Poussa T, Turpeinen A, Mustonen S, Merilahti J, Peuhkuri K.Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial.Int J Food Sci Nutr. 2014;65(4):507-14. doi:10.3109/09637486.2014.880669Martin FP, Antille N, Rezzi S, Kochhar S.Everyday eating experiences of chocolate and non-chocolate snacks impact postprandial anxiety, energy and emotional states.Nutrients. 2012;4(6):554-567. doi:10.3390/nu4060554Włodarczyk A, Cubała WJ, Wielewicka A.Ketogenic diet: A dietary modification as an anxiolytic approach?Nutrients. 2020;12(12):3822. doi:10.3390/nu12123822Gao M, Roy A, Deluty A, et al.Targeting anxiety to improve sleep disturbance: A randomized clinical trial of app-based mindfulness training.Psychosom Med. 2022;84(5):632-642. doi:10.1097/PSY.0000000000001083

15 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Carvalho KMB, Ronca DB, Michels N, Huybrechts I, Cuenca-Garcia M, Marcos A, Molnár D, Dallongeville J, Manios Y, Schaan BD, Moreno L, de Henauw S, Carvalho LA.Does the Mediterranean diet protect against stress-induced inflammatory activation in European adolescents? The HELENA study.Nutrients. 2018;10(11):1770. doi:10.3390/nu10111770National Institute of Health.Any anxiety disorder.Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: Umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609Liu C, Wang L, Zhang C, et al.Caffeine intake and anxiety: a meta-analysis.Front Psychol. 2024;15:1270246. doi:10.3389/fpsyg.2024.1270246Puddephatt JA, Irizar P, Jones A, Gage SH, Goodwin L.Associations of common mental disorder with alcohol use in the adult general population: a systematic review and meta-analysis.Addiction. 2022;117(6):1543-1572. doi:10.1111/add.15735Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Choudhary AK, Lee YY.Neurophysiological symptoms and aspartame: What is the connection?Nutr Neurosci. 2018;21(5):306-316. doi:10.1080/1028415X.2017.1288340Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Yang R, Wang L, Jin K, et al.Omega-3 polyunsaturated fatty acids supplementation alleviate anxiety rather than depressive symptoms among first-diagnosed, drug-naïve major depressive disorder patients: A randomized clinical trial.Front Nutr. 2022;9:876152. doi:10.3389/fnut.2022.876152Aucoin M, LaChance L, Naidoo U, et al.Diet and anxiety: A Scoping review.Nutrients. 2021;13(12):4418. doi:10.3390/nu13124418Wu A, Noble EE, Tyagi E, Ying Z, Zhuang Y, Gomez-Pinilla F.Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.Biochim Biophys Acta. 2015;1852(5):951-961. doi:10.1016/j.bbadis.2014.12.005Jaatinen N, Korpela R, Poussa T, Turpeinen A, Mustonen S, Merilahti J, Peuhkuri K.Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial.Int J Food Sci Nutr. 2014;65(4):507-14. doi:10.3109/09637486.2014.880669Martin FP, Antille N, Rezzi S, Kochhar S.Everyday eating experiences of chocolate and non-chocolate snacks impact postprandial anxiety, energy and emotional states.Nutrients. 2012;4(6):554-567. doi:10.3390/nu4060554Włodarczyk A, Cubała WJ, Wielewicka A.Ketogenic diet: A dietary modification as an anxiolytic approach?Nutrients. 2020;12(12):3822. doi:10.3390/nu12123822Gao M, Roy A, Deluty A, et al.Targeting anxiety to improve sleep disturbance: A randomized clinical trial of app-based mindfulness training.Psychosom Med. 2022;84(5):632-642. doi:10.1097/PSY.0000000000001083

Carvalho KMB, Ronca DB, Michels N, Huybrechts I, Cuenca-Garcia M, Marcos A, Molnár D, Dallongeville J, Manios Y, Schaan BD, Moreno L, de Henauw S, Carvalho LA.Does the Mediterranean diet protect against stress-induced inflammatory activation in European adolescents? The HELENA study.Nutrients. 2018;10(11):1770. doi:10.3390/nu10111770National Institute of Health.Any anxiety disorder.Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: Umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609Liu C, Wang L, Zhang C, et al.Caffeine intake and anxiety: a meta-analysis.Front Psychol. 2024;15:1270246. doi:10.3389/fpsyg.2024.1270246Puddephatt JA, Irizar P, Jones A, Gage SH, Goodwin L.Associations of common mental disorder with alcohol use in the adult general population: a systematic review and meta-analysis.Addiction. 2022;117(6):1543-1572. doi:10.1111/add.15735Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429Choudhary AK, Lee YY.Neurophysiological symptoms and aspartame: What is the connection?Nutr Neurosci. 2018;21(5):306-316. doi:10.1080/1028415X.2017.1288340Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Yang R, Wang L, Jin K, et al.Omega-3 polyunsaturated fatty acids supplementation alleviate anxiety rather than depressive symptoms among first-diagnosed, drug-naïve major depressive disorder patients: A randomized clinical trial.Front Nutr. 2022;9:876152. doi:10.3389/fnut.2022.876152Aucoin M, LaChance L, Naidoo U, et al.Diet and anxiety: A Scoping review.Nutrients. 2021;13(12):4418. doi:10.3390/nu13124418Wu A, Noble EE, Tyagi E, Ying Z, Zhuang Y, Gomez-Pinilla F.Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.Biochim Biophys Acta. 2015;1852(5):951-961. doi:10.1016/j.bbadis.2014.12.005Jaatinen N, Korpela R, Poussa T, Turpeinen A, Mustonen S, Merilahti J, Peuhkuri K.Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial.Int J Food Sci Nutr. 2014;65(4):507-14. doi:10.3109/09637486.2014.880669Martin FP, Antille N, Rezzi S, Kochhar S.Everyday eating experiences of chocolate and non-chocolate snacks impact postprandial anxiety, energy and emotional states.Nutrients. 2012;4(6):554-567. doi:10.3390/nu4060554Włodarczyk A, Cubała WJ, Wielewicka A.Ketogenic diet: A dietary modification as an anxiolytic approach?Nutrients. 2020;12(12):3822. doi:10.3390/nu12123822Gao M, Roy A, Deluty A, et al.Targeting anxiety to improve sleep disturbance: A randomized clinical trial of app-based mindfulness training.Psychosom Med. 2022;84(5):632-642. doi:10.1097/PSY.0000000000001083

National Institute of Health.Any anxiety disorder.

Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: Umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609

Liu C, Wang L, Zhang C, et al.Caffeine intake and anxiety: a meta-analysis.Front Psychol. 2024;15:1270246. doi:10.3389/fpsyg.2024.1270246

Puddephatt JA, Irizar P, Jones A, Gage SH, Goodwin L.Associations of common mental disorder with alcohol use in the adult general population: a systematic review and meta-analysis.Addiction. 2022;117(6):1543-1572. doi:10.1111/add.15735

Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-A systematic review.Nutrients. 2017;9(5):429. doi:10.3390/nu9050429

Choudhary AK, Lee YY.Neurophysiological symptoms and aspartame: What is the connection?Nutr Neurosci. 2018;21(5):306-316. doi:10.1080/1028415X.2017.1288340

Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World J Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88

Yang R, Wang L, Jin K, et al.Omega-3 polyunsaturated fatty acids supplementation alleviate anxiety rather than depressive symptoms among first-diagnosed, drug-naïve major depressive disorder patients: A randomized clinical trial.Front Nutr. 2022;9:876152. doi:10.3389/fnut.2022.876152

Aucoin M, LaChance L, Naidoo U, et al.Diet and anxiety: A Scoping review.Nutrients. 2021;13(12):4418. doi:10.3390/nu13124418

Wu A, Noble EE, Tyagi E, Ying Z, Zhuang Y, Gomez-Pinilla F.Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.Biochim Biophys Acta. 2015;1852(5):951-961. doi:10.1016/j.bbadis.2014.12.005

Jaatinen N, Korpela R, Poussa T, Turpeinen A, Mustonen S, Merilahti J, Peuhkuri K.Effects of daily intake of yoghurt enriched with bioactive components on chronic stress responses: a double-blinded randomized controlled trial.Int J Food Sci Nutr. 2014;65(4):507-14. doi:10.3109/09637486.2014.880669

Martin FP, Antille N, Rezzi S, Kochhar S.Everyday eating experiences of chocolate and non-chocolate snacks impact postprandial anxiety, energy and emotional states.Nutrients. 2012;4(6):554-567. doi:10.3390/nu4060554

Włodarczyk A, Cubała WJ, Wielewicka A.Ketogenic diet: A dietary modification as an anxiolytic approach?Nutrients. 2020;12(12):3822. doi:10.3390/nu12123822

Gao M, Roy A, Deluty A, et al.Targeting anxiety to improve sleep disturbance: A randomized clinical trial of app-based mindfulness training.Psychosom Med. 2022;84(5):632-642. doi:10.1097/PSY.0000000000001083

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At a Glance#

Eat Whole Grains and Complex Carbohydrates#

Dietary Patterns and Anxiety#

Incorporate Foods That Might Combat Anxiety#

Tumeric#

Yogurt#

Dark Chocolate#

Takeaways#