7 Ultra-Processed Foods That Could Be Sabotaging Your Mental Health And Causing Anxiety Spikes, Doctors Warn: Breakfast Cereal, More
March 20, 2025 by Faith Geiger
The foods you eat can impact more than just your waistline. What many people fail to consider is that your diet can play a major role in your mental and emotional health—and unfortunately, many of your favorite foods may be taking a toll on your wellbeing, potentially leading to higher levels of anxiety. This is especially true of ultra-processed options, which, although easy to prepare, can have a detrimental impact on both physical and mental health.
But what are the worst food options out there, as far as anxiety goes? We checked in with Dr. Michael S. Valdez, Medical Director at Detox California, to highlight a few particularly concerning choices that could result in anxiety spikes and other mental health issues. Find all of his warnings, from breakfast cereals to diet soda, below.
1. Sugary Breakfast Cereals
As far as breakfast goes, sugar cereals are among the easiest—and tastiest—choices. Unfortunately, they're also among the worst for all areas of your health, including your anxiety levels. "These cereals are packed with high sugar and refined carbs which lead to drastic changes in blood glucose levels, or ‘sugar crashing,’" explains Dr. Valdez. "Such changes affect one’s mood, causing fluctuations, increased irritability, and heightened anxiety levels." This sharp spike and drop in blood sugar can trigger feelings of anxiety, making it harder to stay calm and focused throughout the day. Whenever possible, reach for healthier cereal options.
2. Energy Drinks
Beware of highly caffeinated energy drinks. Although they may be an easy pick-me-up for short term energy, they could come with a load of anxiety. "Energy drinks often contain an excessive amount of potent stimulants and sugar, greatly overstimulating the nervous system," says Dr. Valdez. "This worsens symptoms of anxiety as well as creates feelings of inner restlessness." Sipping on that Red Bull may leave you feeling jittery, agitated, and anxious, especially if you're already prone to anxiety disorders.
3. Instant Noodles
Many of us had an instant noodle phase in college thanks to the low price and great flavor. But like many old habits, it's best to leave this processed food fixation in the past, especially if you want to keep anxiety to a minimum. "Noodles are often quick and easy to prepare, but they are laden with sodium and numerous artificial ingredients," warns Dr. Valdez. "These factors contribute to inflammation, which is already linked to worsening mood and anxiety." All in all, it's best to avoid the excessive sodium content in instant noodles, which can raise blood pressure and contribute to inflammation in the body, both of which can negatively affect mental health.
4. Processed Meats
With summer just around the corner, a lot of hot dogs are going to be hitting grills in the near future. But as much as we hate to be the bearer of bad news, the truth is that although hot dogs, sausages, and other processed meats are known for their convenience, they also come with an array of downsides. "This type of meat is usually high in trans fats as well as preservatives, all of which are harmful for the gut microbiome," explains Dr. Valdez. "This negatively affects the gut’s ability to communicate with the brain, impacting mental functions." Say it ain't so! The gut-brain connection plays a crucial role in mental health, and when the gut microbiome is disrupted, it can result in increased anxiety and mood swings.
5. Chips and Other Snack Foods
You know what they say about potato chips: You can't have just one. But if you're looking after your health, it's a good idea to skip this snack—and similar foods—altogether. "Snack foods such as chips often have artificial flavoring, usually in the form of MSG, added to them," Dr. Valdez notes. "This stimulates the brain too much, and therefore contributes to anxiety and even agitation." Luckily, there are plenty of healthy snacks to reach for instead.
6. Packaged Baked Goods
If you've got a sweet tooth, you may be more included to reach for processed baked goods like cookies, cakes, and pastries. But these won't do your mental health any good, Dr. Valdez warns. "Foods of this kind usually contain large amounts of refined carbohydrates combined with hydrogenated oils," he says. "Both of these elements destabilize mood and are pro-inflammatory, which negatively influences mental health." Ultimately, these foods can trigger inflammation in the brain, making it harder to manage stress and anxiety.
7. Diet Soda
You may think that, especially when compared to their sugary counterparts, diet sodas put you in the clear as far as health issues go. Unfortunately, this is far from the truth. In addition to their other downsides, diet drinks may actually worsen anxiety. "Diet sodas have artificial sweeteners like aspartame which are linked to anxiety, as well as drastic mood shifts," Dr. Valdez explains. "In addition to this, it might also reduce the level of serotonin, thus disturbing the balance of emotions." Choose naturally sweetened drinks instead.