How Food and Diet Can Affect Anxiety
When we think about anxiety we often focus on emotional triggers or stressful situations but what we eat plays a powerful role too. The connection between the gut and the brain means that your diet doesn’t just fuel your body; it can also influence your mood, energy and mental clarity. In fact, some foods can help reduce anxiety while others may be quietly making it worse.
If you experience anxious thoughts or feelings, making small changes to your diet could have a surprising impact. Here’s how food and anxiety are connected and what to look out for.
The Gut-Brain Connection
The gut is often called our second brain because it’s home to millions of nerve cells and a network that communicates directly with the brain. It also produces many of the same neurotransmitters (like serotonin and dopamine) that regulate mood. If your gut health is out of balance it can affect how your brain processes stress and emotion.
That’s why supporting gut health with the right foods can have a calming effect on your nervous system and improve overall mental wellbeing.
Foods That May Help Ease Anxiety
Some foods are naturally rich in nutrients that support brain function and reduce stress. These include:
Leafy greens and vegetables: Packed with magnesium and folate, which help regulate mood.
Oily fish: Salmon, sardines and mackerel contain omega-3 fatty acids, which support brain health.
Nuts and seeds: Especially walnuts, almonds, chia and flaxseeds. These are great sources of healthy fats and magnesium.
Whole grains: Brown rice, oats and quinoa help stabilise blood sugar and support serotonin production.
Fermented foods: Yogurt with live cultures, kefir, kimchi and sauerkraut support gut health with beneficial bacteria.
Berries and citrus: High in antioxidants, which may help reduce inflammation in the brain.
Incorporating more of these into your daily meals can gently support your nervous system over time.
Foods and Habits That Might Be Making Anxiety Worse
Just as some foods help others can quietly increase anxious feelings. These include:
Caffeine: Found in coffee, energy drinks and some teas caffeine can trigger or heighten anxiety symptoms like a racing heart or restlessness.
Refined sugar: Sugar spikes your blood sugar then drops it quickly, which can lead to mood swings, irritability, and fatigue.
Highly processed foods: Packaged snacks, instant noodles and fast food are often low in nutrients and high in additives that may affect mood.
Alcohol: While it can feel relaxing in the short term alcohol disrupts sleep and can increase feelings of anxiety the next day.
Being mindful of these foods doesn’t mean cutting them out completely. Reducing them, especially during high-stress periods, can help you feel more stable and calm.
Building a Calming Routine Around Food
Regular meals and snacks can help prevent blood sugar dips that contribute to anxious feelings. Try to eat at consistent times each day and focus on balanced meals with protein, fibre and healthy fats.
Staying hydrated is also important. Dehydration can sometimes mimic or worsen anxiety symptoms.
Remember that how you eat matters too. Taking time to enjoy your meals without rushing can help signal to your body that it’s safe to relax.
Little Changes, Calmer You
Food isn’t a cure for anxiety but it can be a helpful part of the puzzle. By paying attention to what you eat and how it makes you feel, you can support both your physical and mental health in a gentle, sustainable way.
Start small. Add one or two anxiety-friendly foods to your diet and see how your body responds. Over time, those simple changes can add up to a calmer, more balanced you.