Fear isn't exactly in short supply these days. It is estimated that more than 300 million people around the world experience the anxiety, worry and restlessness that can accompany the condition.
There is no single way to tame or manage anxiety, but with every meal there is an opportunity to reduce its symptoms. That's because the food you eat can help lower (or increase) internal stress levels.
So, what might you consider putting on your plate as you adopt more conscious eating habits? Let's create a menu with functional medicine specialist Melissa Young, MD, and registered dietitian Julia Zumpano, RD, LD.
Can Food Relieve Anxiety?
There is an old saying: 'Food is medicine.' (And when we say old, we mean it: the quote's origins date back to ancient Greece and Hippocrates, who is often called the father of medicine.)
Hippocrates' wise words reflect what modern research has shown, especially when it comes to mental health.
"We increasingly understand how much food affects the body," says Dr. Young. "There is clear medical evidence that nutrition influences our emotional well-being and can reduce the risk of anxiety."
Many foods that can provide anxiety relief share certain characteristics, including high levels of:
Here are more than 30 foods that check some of these boxes.
Salmon and other fish
If you're looking for an ideal food to tackle anxiety, wild salmon is a great catch.
Salmon is a solid source of omega-3 fatty acids, healthy fats packed with nutrients that have a calming effect on your brain. Omega-3 fatty acids can also help reduce inflammation, which can be a driving force for anxiety.
The fish dish also contains a lot of proteins, magnesium, vitamin B12 and vitamin D.
"You don't just get one benefit from salmon," Zumpano notes. "You get multiple forms of nutrients that can help when it comes to anxiety. You're really maximizing one food item.
In general, fish are packed with omega-3 fatty acids. Other seafood options to consider for your menu include:
Avocados
Holy guacamole! Avocados are great for your brain and mental health!
For starters, the wrinkly green fruit is high in magnesium - a "supernutrient" that many of us don't get enough of, Zumpano says. Researchers say magnesium deficiency is a common problem worldwide.
There is some evidence that magnesium may help reduce anxiety by regulating your body's levels of cortisol, or the 'stress hormone'. The mineral may also help balance neurotransmitters in the brain that excite or inhibit nerves.
"Increasing magnesium intake in your diet can definitely make a difference," she notes.
As an added bonus, avocados also provide fiber and omega-3 fatty acids to combat anxiety.
Beef and other meat
Red meat raises a number of red flags when it comes to your health. Eating too much of it can increase your risk of heart disease, cancer and diabetes. (It's safe to say that a hamburger a day will NOT keep the doctor away.)
But beef is also packed with protein and vitamin B12, both of which can help minimize anxiety symptoms. (Protein helps balance cortisol and blood sugar; vitamin B12 can provide an energy boost to ward off stress.)
So how do you balance the bad with the good with beef? To start, focus on portion size. A serving of beef should weigh about 90 grams, which is about the size of a deck of cards. (Most of us eat a lot more than just sitting down.)
Moderation is important, so try to limit your beef consumption to no more than once or twice a week. It's also best to look for grass-fed beef, which tends to be higher in nutrients.
Chicken also provides good amounts of protein and B vitamins if you want to prepare a meat-based meal, says Zumpano. And fresh cuts of meat are always the tastiest. Try to avoid overly processed meats (such as hot dogs, sausages and lunch meat).
Another important fact to consider: Varying your protein sources - including eating meatless protein options, a few of which we'll discuss - can help you maximize the nutrients you consume.
Eggs
The reason why eggs can be good for anxiety sounds familiar: they contain a lot of protein and vitamins B12 and B7, similar to the aforementioned meat.
Zumpano notes that eggs "have gotten a bad rap over the years" because of their reputation as a high-cholesterol food. But she confirms: "Eggs are a phenomenal source of nutrition." Just eat the yolks in moderation. (For most people, that's about one yolk per day.)
Yogurt
Yogurt and dairy-free yogurt alternatives are packed with beneficial bacteria called probiotics, which can improve your gut health and reduce anxiety. "That's why keeping your feelings satisfied can help calm your entire system," says Dr. Young.
Your brain and gut share a surprising connection. Fun fact: more information is exchanged between these two systems than any other system in your body. Consider them the best when it comes to sharing information.
So if your gut microbiome is out of whack, it can increase your risk for anxiety, she adds.
Many types of yogurt (such as Greek yogurt) are also high in protein to help relieve anxiety. (Another win-win!)
Pure yogurt is best, Zumpano explains. Try to avoid unnecessary additives in yogurt, such as added sugar, syrups, chocolate and candy toppings. If you need something extra, consider adding fresh fruit, chopped nuts, or a teaspoon of pure honey or maple syrup.
Various vegetables
Vegetables always seem to be on every list of foods that improve your health. This is why they make a difference in anxiety.
Vegetables are high in fiber - and fiber-rich foods are prebiotics that feed the good bacteria in your gut. (Basically, prebiotics are good for your probiotics and other friendly bacteria in your gut.)
High-fiber vegetables include:
- Broccoli.
- Carrots.
- Green beans.
- Leafy vegetables (such as spinach).
Beans
What is your favorite type of bean? Whatever the answer - black, kidney, pinto, etc. - consider them fuel to allay anxiety, given their protein and fiber content. (They're also fuel for flatulence, but that's another story.)
Other foods to relieve anxiety
Want more items in your shopping cart to ease anxiety and stress? Then try adding these items to your shopping list:
Foods to avoid due to anxiety
You may also be able to help manage anxiety by avoiding certain foods that stress the body. The list includes:
- Alcohol. Alcohol may initially seem to reduce anxiety, but it ultimately acts as a depressant, disrupting sleep and can increase anxiety levels over time.
- Caffeine. Caffeine can stimulate the nervous system, increase your heart rate and possibly cause nervousness and increased anxiety.
- Foods high in sugar. High sugar and refined carbohydrates such as sweets, pastries and white bread can cause spikes and dips in blood sugar levels, leading to mood swings and increased anxiety.
- Trans fats. Foods high in trans fats (think fried foods, snack foods, and some commercial baked goods) can contribute to inflammation and have been linked to an increased risk of depression and anxiety.
How to Make Diet Changes for Anxiety
You just read a lot of information. Digesting it all can be...well, a little stressful-and that's not the goal when you're trying to reduce anxiety.
Zumpano suggests starting with a few small changes at mealtime. For example, try salmon or another fish for dinner this week. Choose yogurt or eggs for breakfast. Add a vegetable to lunch (such as a salad or carrots). Snack on nuts or fresh fruit.
"Take it one step at a time," she encourages. "In the long term it can have a positive impact."
Also remember that dieting is just one way to manage anxiety. Stress management, exercise, getting enough sleep and managing chronic diseases such as diabetes, high blood pressure and obesity can also make a difference.
And if you ever feel overwhelmed, talk to your healthcare provider about your options.