Anxiety is a common mental health challenge that affects millions of people, often manifesting as feelings of nervousness, tension, or unease. While various factors contribute to anxiety, including stress and genetics, diet also plays a significant role. Certain foods can exacerbate anxiety symptoms by increasing inflammation or spiking blood sugar levels, while others can calm the mind by promoting relaxation and supporting brain health.
Kayla Varney (conciouslykay) recently shared some foods she suggests to add into your diet to “prevent surges, stress hormones, and even out those cortisol levels.” She revealed that they will “leave you less susceptible to feelings of anxiety and panic.”
Ehab Youssef, a licensed clinical psychologist, mental health researcher, and writer at Mentalyc, shared insights on some of the worst foods to avoid as they can exacerbate anxiety and negatively impact overall brain health. Keep reading to learn more about their recommendations.
Best foods for anxiety
Kayla’s top choices include "apples, asparagus, avocados, bananas, beans, bell peppers, blueberries, Brussels sprouts, dark chocolate, garlic hemp seeds, kale, lemons, lentils, matcha, mushrooms, pumpkin seeds, spinach, and strawberries."
Many of these foods are rich in antioxidants, which combat oxidative stress caused by free radicals.
The vegetables in the list are packed with magnesium, folate, and fiber. These can help regulate stress hormones and promote relaxation.
Holistic nutritionist Louis Grant Smith emphasizes the importance of eating such foods as he states, “foods either cause stress or reduce it.”
Worst foods for anxiety
Unfortunately, popular foods such as refined carbs and alcohol are the ones to avoid for anxiety.
Individuals who drink excessive alcohol may experience more anxiety over time, especially when they’re experiencing withdrawal symptoms. Many experts also suggest that heavy alcohol consumption is linked to a higher risk of developing Alzheimer’s and dementia.
"Excessive alcohol is a big one. Some clients initially used alcohol to calm their anxiety, but over time, it actually made things worse. It can damage parts of the brain linked to memory and emotional regulation, especially with regular use," says Youssef.
Diets high in refined carbs, including white bread, can promote inflammation in the body. Chronic inflammation is a risk factor for both anxiety and neurodegenerative diseases like Alzheimer’s.
"Refined carbs like white bread might feel comforting at the moment, but they’ve been linked to increased anxiety and even cognitive decline. I’ve had clients who relied on these during stressful times, only to notice it actually made them feel worse," Youssef notes.
