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For approximately 31% of Americans, anxiety can manifest itself as a debilitating disorder at some point in their life — women are almost twice as likely as men to develop one, according to the National Institute of Mental Health. Nearly anyone would admit they're overworked, stressed, exhausted, and burnt out — but changing what's physically on our plates may help us feel so much better.
There’s a growing body of evidence suggesting pathways in your gut may affect mental health and anxiety symptoms, adding weight to the role that the gut plays as a bodyguard to the rest of your immune and neurological systems. In addition to adequate therapy and treatments prescribed by your care provider, a wholesome diet can help boost the natural prowess of your GI tract and could serve as yet another way to help regular your mood. A large meta-analysis of randomized control trials published in the journal Psychosomatic Medicine in 2019 found that adopting a healthier diet significantly reduced depressive symptoms associated with anxiety disorders — and the research also suggested that women especially reaped significant benefits in dietary interventions. Placing an emphasis on veggies, fruit, 100% whole grains, nuts, seeds, and unsweetened dairy products may benefit us in multiple ways at the biochemical level.
But if you're wondering about those CBD edibles and drinks you're suddenly seeing everywhere, they may not help as much as you may think. There's insufficient reliable evidence regarding CBD dosing, safety, and the effectiveness for health conditions — and, technically, CBD is still considered illegal when used in food and beverages, until the Food and Drug Administration adds CBD to the "generally recognized as safe" list. According to FDA experts, CBD could potentially harm you by causing livery injury, affecting other prescribed drugs you may be taking, and could also be contributing to male reproductive toxicity.
Another factor to consider: Your body can use only a fraction (less than 20%) of the CBD it digests, not to mention the fact that a 2017 study found that 26 percent of CBD products tested in a randomized trial contained less CBD than advertised. Products made with CBD, just like other processed offerings, may contain ingredients that'll make anything taste better, including added sugar, sodium, and saturated fat-filled oils.
While there’s no magic food that can “cure” or “treat” anxiety and depression (talk to your doc if you’re concerned), there are a few shifts that we can make in our daily food choices that have been studied for mood-boosting properties. Assuming we all want to eat food that’s delicious, nutritious, and safe, try more of the following picks instead.
*With additional reporting by Jaclyn London MS, RD, CDN
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Fermented foods like miso, tempeh, sauerkraut, and kimchi contain probiotics, the friendly bacteria that live in your GI tract and help defend against harmful pathogens and microbes. Eating more probiotics can help take care of your gut microbiome, potentially benefiting that gut-brain connection.
Cherries contain antioxidants like quercetin, which can help promote feelings of calmness. Eating more fruits and veggies in general has also been linked to decreased symptoms of anxiety and depression and increased happiness levels. Some studies have shown that eating five or more servings per day helps boost your mood, yet according to the Centers for Disease Control, only 10% of Americans hit that recommendation.
Its bitter flavor profile is polarizing for some, but promising research could tip the scales in favor of a frequent treat. A 2019 survey-based study published in the journal Depression & Anxiety suggests that people who eat dark chocolate regularly are less likely to report depressive symptoms. While more research is needed to confirm any causation due to the study's limited size, adding a small amount in your routine certainly can't hurt.
RELATED: 10 of the Healthiest Chocolate Brands on the Market
Who doesn't love a cup of warm, soothing cup of tea after a long day? If you can, spring for chamomile: A 2016 clinical trial, with results published in the journal Phytomedicine, suggests that those who drank this tea over a long-term period "significantly" reduced severe generalized anxiety disorder symptoms. Chamomile's role in anxiety reduction may have something to do with it's ability to enhance your efforts to get to sleep on time.
Some initial studies also indicate that the combo of vitamins C and E plus folate may help to reduce oxidative stress, which can lead to chronic inflammation. Plus, they may help to promote serotonin production, the neurotransmitter associated with well-being and happiness.
Chickpeas, lentils, beans, and legumes also provide antioxidants, vitamin B6, and magnesium. They're protein-rich powerhouses, so try them as a swap for red meat in sautés and in stir-fry dishes
Yogurt provides key minerals that may help with symptoms of stress and stabilize mood, but it also provides probiotics. Look for plain, unsweetened versions with at least five strains of live and active cultures on the ingredients' list to use in breakfasts, snacks, and dips.
Prebiotics, meanwhile, fuel your body’s probiotics so they can survive and thrive. Find them in 100% whole grains like oats, barley, and bran, as well as various fruits, vegetables, and beans. Eating more of these foods helps serotonin receptors in your GI tract function properly and they've been linked to reducing risk of chronic disease.
RELATED: 11 Healthiest Whole Grains You Should Be Eating
It may sound like an old wives' tale, but there’s some science behind the time-honored glass of milk before bed. A cup of milk provides minerals like calcium, potassium, and magnesium. Magnesium in particular has been studied for its role in anxiety — yet 68% of Americans aren't getting enough of this mineral.
An ounce of pumpkin seeds provides nearly 20% of your daily value of magnesium, plus potassium. Sprinkle these seeds (and nuts, like walnuts, peanuts, pistachios, and cashews) on your meals or snack on 'em plain for a nutrient boost.
Medically reviewed by Maya Feller, MS, RD, CDN, Nutrition — Written by Chantelle Pattemore on October 26, 2021
Ingredients including green tea, spinach, salmon, and eggs could all play a role in helping to lower feelings of anxiety and stress.
From talk therapy to medication, there are plenty of approaches those with anxiety can take to try and calm their system down a notch. But what if we told you that one of them involved looking no further than your kitchen cupboards?
While many of us understand how different foods can impact our physical health, less are aware of the ways our diet can also impact mental well-being.
All kinds of nutrients can influence our mood and emotions — both positively and negatively — thanks to their effect on neurotransmitters, the body’s chemical messengers. By consuming plenty of beneficial vitamins and minerals, we can provide these neurotransmitters with a good dose of TLC.
Eating more fruits and vegetables has been linked to lower levels of stress, and those with anxiety and depression have reported improved symptoms after eating a more nutrient-rich diet.
Remember being told to “eat your greens” as a kid? Well, it was for a good reason!
Leafy greens are rich in magnesium, a mineral typically considered important because of its role in bone health. However, research suggests these foods may also be helpful for treating anxiety, as supplementation has been shown to improve mild symptoms.
Veggies in the leafy greens category include:
But it’s not all about magnesium. Kale and spinach, in particular, are both fantastic sources of vitamin C. A cup of kale offers almost the entire recommended daily allowance! Deficiency in vitamin C has been linked to higher levels of anxiety and stress.
Need another excuse to reach for cocoa-packed goodies? Go for it — but prioritize the dark variety.
Research suggests dark chocolate is beneficial in lowering anxiety symptoms. In one 2014 study, eating just 40 grams per day (around two to three squares) was shown to reduce stress levels.
This effect may result from dark chocolate’s high flavanol content, a plant compound which has been linked to lower feelings of mental stress and improved blood flow, which can become restricted when you feel anxious.
However, it also contains a decent amount of stress-busting ingredients like:
- magnesium
- zinc
- copper
- manganese
Low levels of these three minerals are also associated with increased symptoms of anxiety.
Experts encourage us to eat at least two servings of oily fish (like salmon and mackerel) per week, due to the positive effect on heart health from its high omega-3 content. Although findings are mixed, some research suggests omega-3 supplementation may also help reduce anxiety.
How does it work? Omega-3 has been shown to have an anti-inflammatory effect on the body. Studies show inflammation can significantly impact areas of the brain, such as the amygdala, which plays a key role in moderating anxiety.
Salmon is also high in an amino acid called tryptophan, which the body converts into the “happy chemical” serotonin. In some studies, this acid has been linked with lower anxiety levels.
People in China and other parts of Asia have sipped on this drink for thousands of years — and its reputation is certainly well-earned. In addition to being a palate refresher, green tea provides a number of wellness benefits.
One of its main active ingredients is L-theanine, an amino acid that interacts with the body’s neurotransmitters. In addition to lowering anxiety and stress, studies show it can help improve sleep, and enhance memory and overall cognition. Furthermore, this acid promotes alpha waves in the brain, which encourage relaxation.
Green tea is also packed with antioxidants. These compounds not only help reduce inflammation, but a 2012 study also found antioxidants help reduce symptoms of anxiety and depression in those with stress-related mental health conditions.
In recent years, scientists have gained a greater understanding of the gut-brain connection and how the digestive system impacts mental wellness.
Fermented foods contain high amounts of probiotics, which are friendly bacteria that aid in keeping the gut balanced, and have been shown to significantly reduce stress and anxiety.
You might also be surprised to hear that the majority of serotonin is also produced in the gut, and studies indicate correlations between poor gut health and increased anxiety.
A range of fermented foods have appeared on store shelves in recent years. Some of the most popular include:
- miso
- kombucha
- kefir
- sauerkraut
Although not a food per se, this vitamin is found in plenty of ingredients. Vitamin B deficiency is linked to overall brain function and maintenance, but it is the B6 variety that is more specifically associated with higher anxiety and stress levels.
Once again, it’s thought that this beneficial effect is due to the vitamin’s influence on neurotransmitters — especially serotonin and the “pleasure” chemical dopamine.
Fortunately, B6 is found in various common foods including:
- sweet potatoes
- wild salmon
- eggs
- beef
- spinach
However, just as there are ingredients that can positively affect anxiety and our broader mental health, there are also those that have a negative impact.
Sugar
It’s okay to treat yourself to a donut or candy bar occasionally, but a consistently high-sugar diet wreaks havoc on our mind andbody. For example, one 2019 study found those who drank soft drinks daily were far more likely to experience anxiety and depression.
Alcohol
Too many glasses of wine can cause more than just a hangover. Alcohol consumption can affect neurotransmitters in the brain, and disruption to this messenger system is linked to an increase in anxious behaviors.
Caffeine
Caffeine intake can cause an adrenaline release that sends us into panic mode, which (unsurprisingly) increases the more you drink.
A 2017 overview suggests caffeine, especially at higher doses, can cause increased anxiety in both people with and without preexisting mental health conditions. Some of the negative effects associated with caffeine include:
- restlessness
- racing thoughts
- insomnia
Research into the effects of caffeine consumption in people with anxiety-based conditions is ongoing.
Processed foods
Highly processed foods have been shown in studies to contribute to higher levels of anxiety, potentially due to their role in encouraging inflammation. Examples of processed foods include:
- fried foods
- pastries
- refined grains
Feeling stressed or worried about things at times is a normal part of being human. However, if anxiety disrupts your life significantly for more than a few weeks, consider speaking to a doctor or a therapist.
Anxiety may impact:
- seeing friends
- being productive at work
- getting a good night’s rest
Self-help measures, including dietary changes and journaling, can be beneficial for some people with anxiety. But others may need an extra helping hand — and there’s no shame in reaching out for it.
Although eating certain foods isn’t a cure for anxiety, research supports the concept that consuming a nutrient-rich diet may assist in reducing symptoms.
To start slowly, you could try introducing a few suggested foods to your diet for a few weeks at a time to see if you notice any positive changes.
However, it’s vital to remember dietary changes should be considered alongside therapy or medication, not as a replacement for them.
Other complementary approaches you could try include:
Doing your own research and taking self-care measures is important, but you don’t have to manage anxiety alone. A doctor or therapist can help you devise an anxiety-busting plan. Like with all mental health conditions, you may need to try several things before finding what works for you.
If you’re ready to get help, visit Psych Central’s guide to finding mental health support.
Last medically reviewed on October 26, 2021
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