These 8 Foods Will Help You Calm Your Anxiety

Every bite counts when living with anxiety. Whether you have a diagnosed anxiety disorder or are temporarily stressed, the food choices you make may relieve or worsen symptoms.

What you eat has a direct impact on your mood and the chemicals in the brain. Be intentional about filling your diet with foods that uplift your mental health allows you to relieve anxiety naturally.

The 8 Best Foods for Anxiety to Try Today

1. Yogurt

Yogurt not only helps keep you regular, but it can also help relieve anxiety and improve your mood. Research shows that the gut-brain connection plays a bigger role in our mental health than anyone suspected. Studies have shown that active probiotic cultures in fermented foods can help reduce social anxiety and stress.

The brain and intestine are distant; how can they play such a big role? It’s all about chemicals. About 95% of the body’s production of serotonin (the feel-good chemical) occurs in the gut. If your digestive system isn’t healthy enough to maintain serotonin production, it can negatively affect your mental health. Serotonin is the neurotransmitter that regulates and stabilizes our mood. Without it, you suffer from depression or anxiety.

2. Almonds

Almonds have a lot going for them. Not only are they good for heart health, but they can help relieve anxiety. Almonds contain several hard-working nutrients. For starters, vitamin E and omega-3s keep your brain working at its best. And then there is magnesium. Supplementing the amount of magnesium you consume may improve mild symptoms of anxiety.

It only takes one ounce of almonds to be about 20% of the recommended daily value.

More magnesium-rich foods include leafy greens like kale and spinach. Leafy greens have the added benefit of being a good source of vitamin C. Research shows that vitamin C deficiency is associated with stress-related disorders.

3. Blueberries

Antioxidants and Vitamin C have been proven to relieve feelings of anxiety. Do you know what’s packed with both? Blueberries. A study of college students and oral vitamin C supplements found that increasing vitamin C intake can prevent and manage anxiety. Blueberries and other berries are great snacks to replace with sweet treats. To increase your intake, add them to foods like yogurts or smoothies.

4. Salmon

Salmon, known for its omega-3 fatty acid content, is another top anxiety food. When anxiety increases, your body goes into fight or flight mode as cortisol is released. Your heart rate and blood pressure increase, and you experience symptoms of physical anxiety. Eating salmon regularly helps keep your cortisol and adrenaline levels low.

The fatty acids in salmon – docosahexaenoic acid and eicosapentaenoic acid – promote brain health by reducing inflammation and regulating dopamine and serotonin. Salmon also contains vitamin D, which is also successful in reducing anxiety.

If you’re not a fish eater, you can use other sources of omega-3 fatty acids: chia seeds, walnuts, flax seeds and soy.

5. Turkey

Most people know that the tryptophan content of turkey is the thing that makes you sleepy after eating it. That’s why everyone takes a nap after Thanksgiving. But tryptophan is more than that: it’s the essential amino acid our bodies use to create serotonin, which helps regulate and stabilize our mood. Eating tryptophan-rich foods can help reduce anxiety and increase your happiness. Tryptophan is also available in supplements.

6. Dark Chocolate

I know what you’re thinking – finally, there’s something sweet about this list. Dark chocolate is another food that will increase happiness and relieve anxiety in the moment. This may be caused by the flavonols in dark chocolate which increase blood flow to the brain and aid cognition. Or it could be that dark chocolate can reduce the amount of cortisol in the body.

There’s a lot going on with chocolate. More research is needed to fully investigate why dark chocolate and other cocoa-rich products improve mood and reduce anxiety. But either way, it’s your free pass to eating dark chocolate.

7. Turmeric

Turmeric is a common spice that can help prevent anxiety disorders thanks to its curcumin content. Curcumin is a compound that acts as an anti-inflammatory for the body; it has also been found to treat anxiety.

Eating turmeric increases levels of DHA, the essential fatty acid for brain development and the production of serotonin and dopamine in the brain. Studies have shown that curcumin may also play a role in relieving depression.

You can easily add turmeric powder to curries, soups or smoothies.

8. Lawyers

Avocados are a superfood with healthy fats and fiber that have been shown to reduce the risk of developing chronic diseases like cardiovascular disease or type 2 diabetes. They’re also high in B vitamins, which are especially important for mental health . Studies have shown that more B vitamins in a person’s diet can help reduce stress and feelings of anxiety.

It’s not just the B vitamins with avocados; they also contain tryptophan, the amino acid that affects your mood. Avocados provide you with stress-relieving properties while filling your belly and leaving you satisfied.

Diet tips to manage your anxiety

Your diet plays an important role in treating anxiety, but it’s not just about what you eat. Making changes in your diet is not easy, but not impossible. Use these simple tips to harness the power of anxiety-relieving foods.

• To drink a lot of water: The water is essential for mental health. Those who are dehydrated have a higher risk of developing anxiety. Not to mention that not drinking enough water leads the body to release more cortisol.
• Limit caffeine: The physical symptoms evoked by caffeine can mimic anxiety. When our blood pressure and heart rate increase, we feel nervous. Try swapping your second cup of coffee with herbal tea for anxiety.
• Reduce your alcohol consumption: Alcohol tends to exacerbate the symptoms of several mental health conditions, including anxiety. It is best to limit the alcohol content as much as possible.
• Avoid foods that trigger anxiety: There are foods you should avoid when you have anxiety. The general rule is to cut out foods high in processed sugars — like ketchup and frosting — which raise your blood sugar and then cause it to drop.

One last thing I will say about the natural treatment of anxiety with food: you can eat all of these foods and experience anxiety. Anxiety is a complex disorder with many facets. For some, natural anxiety remedies like food and teas won’t eliminate symptoms – and that’s okay. Therapy and medication are still the gold standard when it comes to treating anxiety. Talk to your doctor to find the best treatment plan.

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.