TOP 10 TO EAT &

TO AVOID
FOODS FOR ANXIETY
Good: Bad:
Nutrient-dense foods such as spinach and Swiss People often reach for sugary foods like candy
chard have fantastic anxiety-relieving, mood- or cookies when dealing with anxiety, but added

SUGAR
SWISS CHARD

boosting superpowers. They’re a great source sugar is actually a contributor to anxiety as it

SPINACH &

of magnesium, which some researchers have causes spikes and drops in blood sugar levels,
shown may help you feel calmer. They’re also which can exacerbate anxiety symptoms and
rich in folate, which helps your body produce cause panic attacks.
neurotransmitters like serotonin and dopamine,
both influential in mood regulation. For a lot of people, coffee is their first thought
upon waking, but it can be a major anxiety-inducer.
Foods rich in zinc, like pumpkin seeds, have been Coffee has been shown to increase cortisol levels,

COFFEE
PUMPKIN

tied to lower anxiety levels. Pumpkin seeds are which creates a stress response even if there’s no
SEEDS

also a source of tryptophan, an essential amino stressor. Caffeine, the key ingredient in coffee, is a
acid that is converted by the body to serotonin. known stimulant and psychoactive drug that can
make you feel jittery, nervous and very anxious.
A low-calorie fruit packed with antioxidants,
berries are known to offer both vitamin C and Many people are unaware that they have a
BERRIES

antioxidants. When we’re anxious, our bodies sensitivity to gluten that manifests as anxiety and

GLUTEN
crave vitamin C and antioxidants to help protect panic attacks. This is because eating a food that
the body against stress. you’re intolerant to damages the intestines and
compromises the integrity of the gut, which leads
This versatile fruit is a serious superfood when it to mental health issues, including anxiety.
comes to boosting mood It contains tryptophan,
AVOCADOS

folate, omega-3 fatty acids AND it’s chock full of Many consume alcohol in an effort to “unwind”
B vitamins, which are tied to stress reduction. and calm the nerves, but it can backfire, instead

ALCOHOL
Vitamin B6 is a cofactor in the synthesis of causing you to lose sleep and induce symptoms
neurotransmitters, including dopamine and of anxiety. Alcohol is a toxin that changes levels
serotonin. of serotonin and neurotransmitters in the brain,
which makes anxiety worse.
HEMP SEEDS

Omega-3s fatty acids are healthy fats found in

CHIA &

chia and hemp seeds. These may help mitigate Because it’s an inflammatory food, dairy has been
anxiety symptoms in mental health sufferers. linked to increased symptoms of anxiety. Dairy

DAIRY
cows are also often injected with added hormones,
A triple threat to anxiety, oats contain B vitamins, which can also affect our mood.
magnesium and fiber. Each of these nutrients are
ORGANIC

extremely important in reducing anxiety, making An artificial sweetener found in chewing gum
OATS

ASPAR-
oats one of the best foods for increasing the and diet soda, aspartame blocks the production

TAME
production of serotonin in the brain. Make sure of serotonin, which causes changes in mood,
to choose organic when possible. headaches and depression.

CARBOHYDRATES
A bold, yellow spice commonly used in curries, Highly processed carbohydrates like white flour,
TURMERIC

the active ingredient of turmeric is curcumin, white bread, white pasta and white rice digest
REFINED

which is a compound with antioxidant and anti- quickly and their high glycemic index causes
inflammatory properties that may help lower unhealthy blood sugar spikes and crashes that
anxiety. are associated with anxiety.

Getting adequate selenium appears to play a role These beverages can get your heart racing,
in regulating mood by reducing inflammation, causing anxiety and sleep issues. That’s because
ENERGY
BRAZIL

DRINKS
NUTS

which is often elevated when someone has a mood energy drinks often contain loads of sugar or
disorder. Brazil nuts are super high in selenium, artificial sweeteners, and pure, concentrated
making them a helpful way to alleviate anxiety. caffeine hidden in ingredients like guarana.

Eating dark chocolate can help in relieving anxiety Sometimes called “hydrogenated fats”, trans fats in
CHOCOLATE

and calming down symptoms of clinical depression foods like fried foods, packaged snacks, cakes and
TRANS
DARK

FATS

because it’s enriched with phenylalamine, a cookies are not only bad for your waistline but for
neuromodulator that helps in mood regulation. your mood as well. Check your labels! These bad
fats are linked to depression and anxiety.
Garbanzo beans, aka chickpeas, contain both
CURED MEATS
CHICKPEAS

SALAMI AND

tryptophan and slow-burning carbohydrates, Consuming cured meats like salami, jerky, and
which are both excellent for lowering stress levels. hot dogs have been linked to serious psychiatric
They are also abundant in folate and magnesium. problems, including manic episodes.

TOP 10 FOODS TO EAT & TO AVOID FOR ANXIETY 2

Good
1
SPINACH
AND SWISS
CHARD
S pinach and Swiss chard are
rich in magnesium, which
has been shown specifically
to reduce anxiety. In studies
involving mice, researchers
have shown a relationship
between magnesium and
anxiety, whether these
levels are depleted naturally
or experimentally. 1

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 3

 PUMPKIN
2
SEEDS
Pumpkin seeds contain
both zinc and tryptophan.
In a study, individuals with
anxiety had lower plasma
zinc levels compared with
control participants. 2

Additionally,
zinc antioxidant
supplementation was
shown to improve
anxiety symptoms.

Tryptophan is the
only amino acid that
produces serotonin. 3

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 4

BERRIES
3
Berries are bursting with
antioxidants and vitamin C, which
have been shown to provide anxiety relief. 4
One study found that taking vitamin C daily reduced
anxiety symptoms after 14 days and that antioxidants may be useful
for both the prevention and reduction of anxiety. 5

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 5

 Avocados are rich
in stress-relieving
B vitamins.

Supplementation of these
vitamins have been linked
to improved mood in some
people. 6

4
TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 6
 Chia seeds
and hemp
seeds contain
high levels of
omega-3 fatty
acids, which have

5
been shown to reduce
inf lammation and anxiety in
medical students during exams 7.

CHIA Hemp seeds were also shown to reduce

anxiety in postmenopausal rats. 8

AND
HEMP SEEDS
TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 7
ORGANIC

6 OATS

Researchers have
found that eating
high fiber foods
may reduce the
effects of stress
on our gut and
behavior. 9

Levels of stress and

anxiety-like behavior
were reduced when
short-chain fatty acids
(produced when friendly
gut bacteria ferment fiber
in the colon) were
fed to mice.

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 8

 TURMERIC
7

Turmeric contains curcumin, a compound studied for its role in preventing

anxiety disorders. 10 In one study, 20 mg/kg of curcumin produced significant
anti-anxiety effects in stressed mice compared to those given a lower dose. 11

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 9

8 BRAZIL
NUTS
Brazil nuts are high in selenium — repletion of
selenium to normal levels reduced anxiety
scores in clinical trials. 12 Brazil nuts are
also a good source of vitamin E —
some research has suggested that
low levels of vitamin E may be
associated with increased
anxiety at adulthood. 13

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 10

 Chocolate has
been deemed
beneficial for
anxiety and
irritability. 14
A study of
high anxiety
volunteers
showed that
eating dark
chocolate reduced
stress hormone
levels and relieved
feelings of anxiety. 15

DARK
9
CHOCOLATE

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 11

 CHICKPEAS
10
As complex carbohydrates that are abundant in tryptophan,
chickpeas have been proven to be a healthier way than drugs to
naturally raise serotonin levels in the brain. 16

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 12

Bad
1
SUGAR
Sugar is one of the biggest
contributors to poor mental
state. Levels of brain — derived
neurotrophic factor, which is a
neurotransmitter modulator, have
been found to be reduced in rats
fed a high sugar diet. 17

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 13

 According
to research,
patients with
anxiety disorders
seem to be
particularly sensitive
to the anxiety-inducing
effects of caffeine. 18 Too
much caffeine intake has

2
been linked to an increase in
self-reported stress, depression, and
anxiety. 19 A study found that participants
who drank 300 milligrams of caffeine a day
reported nearly twice as much stress. 20

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 14

GLUTEN
3

There is evidence
that gluten intake affects mood
disorders in certain individuals. 21 A study
found that people with gluten sensitivity are more prone
to anxiety after eating wheat. 22

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 15

ALCOHOL
4
Alcohol is a common form
of self-medication for
anxiety disorders. About
25% of people with panic
disorder have a history
of alcohol dependence. 23
Research suggests
that there is a link
between alcohol
consumption and
anxiety. 24

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 16

 DAIRY
5
Research shows that intake of whole fat dairy products
is associated with increased depression, anxiety, and stress. 25
Dairy also reduces magnesium levels in the body.

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 17

6
Aspartame has
been linked to
neurophysiological
symptoms such as
irritable moods,
anxiety, depression,
and insomnia 26. It has
also been suggested
that aspartame ingestion
might be involved in
compromised learning and
emotional functioning. 27

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 18

7 REFINED
CARBOHYDRATES
Evidence suggests that there is a relationship between
high glycemic index diets consisting primarily of refined carbohydrates and
the development of anxiety symptoms. 28 A study of women with no history of
mental illness showed that eating refined carbohydrates increased blood
sugar levels and the risk of depression. 29

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 19

 Research suggests
that energy drink
consumption may
increase the risk of
undesirable mental health
outcomes, including stress,

8
anxiety, and depression. 30
A study of over a thousand

ENERGY
20-year-olds showed that
those who drank at least one
energy drink a day reported

DRINKS higher anxiety, and as their

consumption became more
frequent, their anxiety
worsened. 31

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 20

 TRANS
FATS 9

Researchers have found a link between greater trans fats consumption and
greater aggression and irritability. 32 A study also observed the brains of older rats
and found that prolonged consumption of trans fats favored the development of
anxiety-like symptoms. 33

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 21

 Researchers
report that
the nitrates
used to cure
meats like
salami may be
associated with
manic episodes,
probably
because the
nitrates influence
the gut microbiome.
Researchers also found
that rats who were
fed nitrate-cured meats
experienced hyperactivity
and irregular sleeping
patterns.34

SALAMI AND
10
CURED MEATS

TOP 12 FOODS TO EAT & 12 TO AVOID FOR ANXIETY 22

These foods are just at the tip of the This was way back in the early 20th
iceberg. If you truly want to improve century.
your mental health and see lasting
results, you need to take a closer And we’re finally seeing modern
look at your gut health. medicine catching up today.

In fact, a 2018 study from Current To shed more light on this

Neuropharmacology mentioned how fascinating relationship, health
more than 50% of IBS patients have researchers Sarah Otto and
co-morbid depression or anxiety. Matt Potts created a brand-new
docuseries called The Gut-Brain
But this gut-brain connection is Solution.
nothing new.
Each episode, featuring world-
More than 100 years ago, George renowned doctors and experts,
Porter Phillips made the observation highlights proven and practical
that patients with depression also remedies for common gut problems
suffered from severe constipation. and mental health challenges.

So he worked on healing their gut.

And amazingly, it worked!

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TOP 10 FOODS TO EAT & TO AVOID FOR ANXIETY 23

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doi:10.1038/s41380-018-0105-6

TOP 10 FOODS TO EAT & TO AVOID FOR ANXIETY 25