Looking for food that helps with anxiety? Studies have shown that some foods make us feel calmer while other foods can act as stimulants — at least temporarily. If you experience stress that results in anxiety or panic attacks, making some modifications to your diet may give anxiety help and relief.
Your diet cannot cure anxiety, according to the Mayo Clinic. But there are foods that help with anxiety and have a calming effect in the body, while other foods cause anxiety after eating.
Here are some suggestions:
- Choose foods such as complex carbs that boost the calming brain chemical serotonin. Select whole-grain breads and whole grain cereals instead of sugary snacks or beverages.
- Eat protein at breakfast, so you have energy and your blood glucose levels stay steady.
- Limit or avoid alcohol and caffeine, which cause anxiety after eating. Both affect your sleep and can cause edginess.
- Stay hydrated. Dehydration can cause mood changes.
To boost your mood, consider adding the following to your diet:
- Chocolate
- Folate and other B vitamins
- Low-glycemic foods
- Magnesium
- Omega-3 fatty acids
- Tryptophan
In addition, consider adding foods high in zinc to your diet. Findings show that oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
Also, one study found a link between probiotic foods and a lowering of social anxiety. Probiotic foods include pickles, sauerkraut, and kefir.
Another study linked probiotics with improving symptoms of major depressive disorder, possibly by either decreasing inflammation in the body or by increasing the availability of serotonin, the calming brain chemical. Anxiety may be linked to depression.
Check out the following five foods you may want to add to your diet to boost your mood, and four foods you may want to avoid because they can increase stress and even possibly cause a depressed mood.
9 Foods That Help or Hurt Anxiety
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Food to Eat: Turkey and Tryptophan-Rich Foods
Some researchers believe that tryptophan can help reduce stress because this amino acid helps your brain produce feel-good chemicals. “Tryptophan is a precursor to serotonin, and serotonin, a neurotransmitter, helps you feel calm,” says nutritionist Manuel Villacorta, RD, founder of MV Nutrition in San Francisco.
You will find tryptophan in a variety of foods: turkey, chicken, bananas, milk, oats, cheese, soy, nuts, peanut butter, and sesame seeds. Note that there is some question about whether tryptophan found in food crosses the blood-brain barrier, so the effect may not be a dramatic one.
Beef and Foods Rich in Vitamin B Ease Anxiety
Research has shown a relationship between the B vitamins, including thiamine or vitamin B1, and mood. A deficiency in B vitamins, such as folic acid and B12, can trigger depression in some people. Foods that help ward off anxiety include beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts, and eggs. If you’re not getting enough B12 or folic acid from your diet, you may benefit from taking a supplement.
Complex Carbs Are Foods That Lift Mood
Carbohydrates also increase production of serotonin in the brain. When choosing mood-lifting carbs, go for whole grains, such as whole-wheat bread or brown rice, rather than processed choices, such as sugar, candy, or even white bread and white rice, Villacorta says.
Whole grains take longer for the body to break down, and release sugar into the bloodstream slowly. Processed carbs may give you an initial surge of energy, but that can be followed by an insulin rush, which rapidly drops blood sugar levels, ultimately leaving you feeling lethargic.
Include Omega-3-Rich Foods to Help With Anxiety
Evidence continues to mount that eating omega-3 fatty acids (EPA and DHA), found in fatty fish like salmon, tuna, lake trout, herring, mackerel, anchovies, and sardines can be uplifting and enhance your mood. One study found that patients who took omega-3 fatty acids along with an SSRI medication had much less severe symptoms of depression compared to those who took antidepressants alone. A possible side benefit: Omega-3s may reduce risk of heart disease.
Eat Greek Yogurt and High-Protein Foods to Boost Alertness
Protein helps stimulate the production of the brain chemicals norepinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells. Higher levels of norepinephrine and dopamine have been shown to improve alertness, mental energy, and reaction time, Villacorta says.
Good sources of protein include Greek yogurt, fish, meats, cheese, eggs, nuts, beans, soy, and lentils. “The ideal for mood boosting,” Villacorta says, “is to combine complex carbohydrates and protein, and to spread your meals throughout the day.”
Coffee and Caffeinated Drinks Can Lead to Stress and Anxiety
Some people drink coffee and other beverages that contain caffeine (tea, cola, and hot chocolate) to help boost their energy levels. The problem is caffeine, sugar, and other foods are often eaten when you crave a burst of energy. While bingeing on sugar may give you a temporary boost of serotonin, coffee inhibits levels of serotonin in the brain. When serotonin levels are suppressed, you can become depressed and feel irritable.
Caffeine is also a diuretic — it makes you go to the bathroom more often. Even mild dehydration can cause depression. Caffeine also can keep you awake, leading to stress and anxiety. Remember that you need to sleep well to be in a positive mood.
Candy and Sweets May Cause Anxiety After Eating
Of course, almost everyone likes sweets. And sweets, including those containing table sugar, honey, and corn syrup, can make us feel better — but again, it’s a temporary lift. Here’s why: Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream. The result: You’re left feeling tired and low.
Alcohol Can Cause Low Mood
Some people drink alcohol because it seems to ease stress and anxiety. Unfortunately, the good mood is only temporary. In the long run, alcohol is a depressant. Like caffeine, alcohol is a diuretic, and it’s important to stay hydrated for many reasons, including mood. If you do drink, drink in moderation.
“If you have a 6-ounce glass of wine at dinner, it’s probably fine,” Villacorta says. “But you don’t want to be a heavy drinker, finishing off a few bottles with your meal.”
Skip Hot Dogs and Processed Foods to Avoid Anxiety
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Could processed foods, such as hot dogs, sausage, pie, and cakes, cause anxiety after eating? One study found that eating a diet of processed and fatty foods increases the risk for depression. Researchers looked at the diets of 30,000 people over five years and found that those who consumed nine portions or more of ultraprocessed foods a day had a 49 percent higher risk of depression than those who consumed fewer than four a day.
It’s best for your mood, said Villacorta, to skip the overprocessed foods.