Anxiety is the most common mental illness in the United States, according to the National Institute of Mental Health. About 18% of the U.S. population struggles with anxiety- around 40 million adults. Globally, the World Health Organization estimates that about 300 million people suffer from anxiety. Additionally, about half of those with anxiety also experience depression. While therapy and medication can provide significant relief for anxiety and depression, lifestyle changes, including diet, can also play an essential role in managing mental health.
While diet alone is unlikely to cure anxiety, what and how you eat may improve your mental health.
Increasing research shows that nutrition is vital in both the development and progression of mental disorders. A large review of over 1,500 research articles found that diets high in fruits, vegetables, and omega-3 fatty acids, as well as ones that also have healthy dietary patterns, correlate with lower levels of anxiety. Conversely, diets high in fat, refined carbohydrates, and refined sugars while low in protein correlate to higher levels of anxiety.
Read on to learn how diet can influence anxiety.
What to eat to feel better
Prioritize complex carbohydrates
Complex carbohydrates such as quinoa, lentils, brown rice, and barley digest slowly and can help prevent blood sugar spikes and provide more sustained energy. Inappropriate blood sugar spikes and crashes can create feelings of jitteriness, which may amplify feelings of anxiety.
The gut microbiome also plays a role in mental health. Neurotransmitters, like serotonin (often called the “happy hormone”), are produced in the gut—about 95% of the body’s serotonin is produced in the intestines.
Keeping the gut healthy is crucial, and one of the best ways to do this is by eating a diet high in fiber. Fiber feeds the good bacteria in your gut and helps maintain regular digestion. Complex carbohydrates are also high in fiber, providing additional gut health benefits.
Limit caffeine
Caffeine acts as a stimulant and can increase heart rate, respiration, and feelings of jitteriness-- all of which can mimic anxiety symptoms. One large meta-analysis confirmed that caffeine intake is associated with higher levels of anxiety, especially in doses greater than 400 mg per day. Consuming high amounts of caffeine also raises the risk of panic attacks.
For this reason, it’s typically recommended to limit or avoid caffeine if you have anxiety.
But don’t worry, it’s not all bad news!
One of the reasons we love matcha is that while it does contain caffeine, studies show that it can actually help reduce symptoms of anxiety. That’s thanks, in part, to its l-theanine content. L-theanine, an amino acid known for its calming effects, counteracts the adverse side effects of caffeine. Matcha may also have probiotic-like effects on the gut, which might help to regulate mood.
Find out exactly how much caffeine is in matcha here
So, if you need a bit of a pick-me-up but you’re struggling with anxiety, matcha may be your best bet!
Eat dark leafy greens
Dark leafy greens, such as kale, chard, and spinach, are rich sources of magnesium, an essential mineral. Magnesium is incredibly important as it's involved in over 300 enzymatic reactions in the body, yet it’s estimated that up to 75% of Americans are deficient.
Magnesium helps regulate the nervous system, neurotransmitters, and cortisol levels. While more research is needed, some studies suggest that magnesium supplementation may be beneficial for those with anxiety. It's clear that magnesium supports both overall health and brain health.
Add magnesium-rich foods like spinach, kale, chard, nuts, seeds, and whole grains.
Include fatty fish in your diet
Studies suggest that omega-3 fatty acids, especially EPA and DHA, may help reduce symptoms of anxiety and depression. Omega-3s are important for cognition, memory, and brain development and are found in fatty fish such as salmon, tuna, mackerel, and algae.
Eat more fermented foods
Eating fermented foods, such as sauerkraut, kimchi, tempeh, kombucha, and yogurt, may help prevent both anxiety and depression, new research shows. These foods contain live bacteria (probiotics) that positively influence the gut microbiome. Numerous studies show that a healthy gut can improve digestion, boost immunity, aid in weight management, and may also support mental health. Although more research is needed on how exactly the microbiome affects mental health, incorporating fermented foods could benefit overall wellness, including mental well-being.
Eat a varied diet
A varied diet rich in fruits, vegetables, and whole grains can help you get the nutrients needed for hormone production, brain health, and overall well-being. A balanced diet that includes proteins, fats, and carbohydrates is essential for health, blood sugar balance, and the production of neurotransmitters like serotonin.
Eating a diverse diet can also be an essential way to help strengthen the microbiome.
Include zinc-rich foods
Zinc is another essential mineral linked to mental health. Low levels of zinc have been associated with anxiety disorders. Zinc is involved in neurotransmitter regulation, particularly with GABA and glutamate, which are important for regulating mood.
Zinc-rich foods include oysters, beef, chicken, cheese, and many nuts and seeds.
Eat more antioxidant-rich foods
While the mechanisms of anxiety are not fully understood, inflammation and oxidative stress are thought to play a role. Some evidence suggests that antioxidants may help alleviate anxiety symptoms by combating oxidative stress, which can cause neuronal damage linked to anxiety and depression.
Some studies also point to there being a correlation between having a lowered antioxidant state and having anxiety.
Some foods high in antioxidants include berries, walnuts, green tea and matcha, and beets.
Bottom Line | Don’t discount diet
Although diet alone should not be used as the sole treatment for anxiety, it is an important factor in mental health. Alongside medication and therapy, a diet rich in essential micronutrients and balanced macronutrients may help manage anxiety symptoms. Prioritizing a healthy, balanced diet can benefit your physical, emotional, and mental well-being.
If you are experiencing prolonged anxiety, be sure to consult a medical professional.
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
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