Foods That Reduce Anxiety Naturally: What to Eat for a Calm Mind and Body

 Mental health issues related to anxiety have emerged into one of the most commonly diagnosed problems affecting countless people around the globe today. Millions of individuals are dealing with symptoms of anxiety (nervousness, worry, restlessness, and fear) without necessarily knowing where their symptoms stem from. There are various contributing factors in relation to increasing anxiety levels such as stressful lifestyle choices, financial difficulties, social pressures, sleep deprivation, and unhealthy dietary habits.

Contrary to popular belief, individuals frequently associate the only means by which anxiety can be treated to medication and therapy. In addition to the aforementioned, the foods you consume are also incredibly important in regulating anxiety levels in general. What you eat every day profoundly impacts the chemical make-up and hormone levels that exist in your brain, gut microbiome, and nervous system.

This article reveals the best type of food that can naturally help reduce the level of anxiety someone is experiencing, how these foods function in the individual's brain, what types of foods one should avoid as well as how to create a diet that is anti-anxiety.

This article is a beginner's guide to understanding the basics of anxiety, as well as an advanced resource for those individuals who have had longer exposure to learning about anxiety.

Anxiety is the body's way of responding naturally when faced with impending danger or stress. In response to feelings of anxiety, your body produces three hormones: Cortisol, Adrenaline, and Noradrenaline. The release of these hormones can trigger a "fight or flight" reaction, which can be beneficial in life-threatening situations, however, when someone suffers from chronic anxiety, it will have detrimental effects on both their mental and physical health.

Foods Can Affect Anxiety Levels

Your brain requires a certain level of nutrients to remain healthy and function correctly. There are several ways that your choice of foods can significantly influence:

• Neurotransmitters (Serotonin, Dopamine, GABA)
• Hormones
• Blood Sugar Management
• Gut Brain Axis
• Inflammation Responses of the Brain

Decades of research demonstrate that unhealthy diets can lead to increased levels of anxiety and other mental health issues.

The Best Anxiety Reduction Foods

1. Fatty Fish (Salmon, Tuna & Sardines)

These types of fish contain high levels of Omega 3 Fatty Acids, which help maintain brain health.

How do fatty fish help?

• Improve communication between brain cells.
• Decrease inflammation in the brain.
• Increase levels of Serotonin and Dopamine.
• Lower levels of Stress Hormones.

If you have a deficiency of Omega 3, you may also experience anxiety and/or depression.

2. Eggs

Eggs are a complete source of protein and also contain:

• Vitamin D
• B Vitamins
• Tryptophan (pre-cursor to Serotonin)

How do eggs help with anxiety?

• Increase production of Serotonin.
• Enhance brain function.
• Help stabilize your mood.

3. Dark Chocolate

Dark chocolate with 70% cocoa or higher contains many Antioxidants as well as Magnesium.

How does dark chocolate help?

• Decrease Cortisol (the stress hormone).
• Improve mood.
• Increase levels of Serotonin.
• Decrease inflammation in the brain.

👉 Eat only small amounts of dark chocolate (not the sugary kind).

4. Nuts & Seeds (Almonds, Walnuts, & Pumpkin Seeds)

Both nuts and seeds contain high levels of:

• Magnesium.
• Zinc.
• Healthy Fats.
• Protein.

Benefits of nuts and seeds:

• Calm the central nervous system.
• Enhance brain function.
• Lessens anxiety.

Walnuts have high amounts of omega 3.

5. Bananas

Bananas are an excellent source, containing:

• Vitamin B6.
• Potassium.
• Tryptophan.

Bananas help reduce anxiety by:

• Assisting in the production of Serotonin.
• Relaxing the muscles.
• Stabilizing your mood.

6. Oats & Whole Grains

Whole grains are an excellent source of complex carbohydrates.

Benefits of whole grains:

• Increased release of Serotonin.
• Stabilized blood sugar levels.
• Prolonged energy.

When your blood sugar is stable, you will not experience as much anxiety.

7. Fermented Foods & Yogurt  

Yogurt, sauerkraut, kimchi, and kefir are examples of fermented food and contain probiotics, or healthy bacteria.  

The gut-brain connection is through healthy gut bacteria is very important, as they are responsible for producing neurotransmitters, which in turn can reduce inflammation and positively affect both anxiety levels and mood.  

This is also why some people refer to their gut as their 'second brain'!  

8. Leafy Greens  

Examples of leafy greens are spinach or kale; they are rich in magnesium, folate and antioxidants.    

By eating leafy greens, you can:    

• Help keep your nerves calm  
• Help with brain functionality  
• Help regulate oxidative stress   

9. Berries  

All berries contain antioxidants, which help to protect your brain.   

Some benefits of eating berries include:  

• Reduced inflammation in the brain  
• Improved memory  
• Reduced levels of stress hormones  

10. Avocado  

Avocados contain healthy fats, potassium and B vitamins.   

The ways that avocados help to reduce anxiety levels are they:  

• Support the health of brain cells  
• Balance hormones  
• Improve your mood  

11. Herbal Teas  

Chamomile tea is a naturally calming herbal tea and can help you to fall asleep much easier than usual.  

Green tea contains L-theanine (an amino acid that can have calming effects).  

12. Turkey and Chicken  

Meat and poultry (Turkey and Chicken) contain tryptophan, which is used by our body to produce serotonin.  

Consuming turkey and chicken will improve Your:  

• Mood  
• Anxiety levels  
• Brain Chemistry  

13. Beans and Lentils  

Beans are a great source of protein, fiber and B vitamins.  

Eating beans can help you to:  

• Stabilize Blood Sugar Levels  
• Maintain Healthy Gut Bacteria  
• Reduce Your-Level Of Stress  

14. Oranges and other Citrus Fruits  

Citrus fruits are an excellent source of Vitamin C.  

Vitamin C:  

• Lowers cortisol levels  
• Helps boost your immune system 
• Helps decrease your levels of stress  

15. Whole Milk and Other Dairy Products  

Whole milk contains calcium and vitamin D.   

Drinking whole milk or eating dairy products can help to:   

• Calm your nervous system  
• Help you get a better night sleep  
• Support your brain's functionality  

How Foods Affect the Body 

1. Tryptophan and carbs help your body make serotonin 

Serotonin, aka the "happy hormone," is increased through consumption of foods containing tryptophan and carbohydrates. 

2. Magnesium promotes GABA production 

GABA is a calming neurotransmitter, and magnesium-rich foods help to promote GABA production.

3. Decrease Cortisol Levels

Vitamin C and antioxidants can help reduce stress hormones.

4. Optimize the Gut-Brain Axis

Probiotics can help improve communication between the gut and brain.

Foods Which May Worsen Anxiety

❌ 1) Caffeine

• Elevates heart rate
• Triggers panic attacks

❌ 2) Sugar & Junk Food

• Causes their blood sugar level to spike
• Causes mood to crash

❌ 3) Alcohol

• Affects chemicals in the brain
• Makes anxiety worse long-term

❌ 4) Processed Foods

• Increase inflammation
• Damage gut microbiota

❌ 5) Energy Drinks

• Consume high levels of caffeine and sugar
• Cause symptoms of anxiety to heighten

Anti-Anxiety Diet Plan (Basic Example)

Breakfast:

• Oatmeal with banana and nuts
• Boiled eggs
• Green tea

Lunch:

• Grilled salmon or chicken
• Brown rice or whole grain bread
• Vegetables

Snack:

• Yogurt and berries
• Almonds or walnuts

Dinner:

• Bean/lentil chili
• Vegetables
• Little dairy

Tips on Lifestyle Changes to Further Enhance Food Benefits

Incorporating food into a healthy lifestyle will maximize the benefits of both food and a healthy lifestyle.

✅ Drink plenty of water

✅ Exercise

✅ Get 7 to 9 hours of sleep

✅ Don't get stressed from using social media

✅ Use breathing techniques for stress relief or pray

Scientific Data Supporting The Role Of Diet In Anxiety Issues

Research has proven that:

• Omega 3 supplements reduce anxiety symptomology
• Probiotic supplements improve mood
• Vitamin C lowers cortisol levels
• Eating whole foods reduces a person's risk of getting depressed or anxious

Food has been shown to be important to mental health.

Can Food Help Resolving Anxiety?

• Food cannot completely relieve a person from a severe anxiety disorder; however,
• Food will help relieve symptoms of anxiety
• Food will support therapy (psychotherapy) used to relieve anxiety
• Food will contribute to better brain health
• Food can lessen the chances of developing further anxiety.

The Top 3 Most Common Misconceptions About Food & Anxiety

1) Sugary foods make you happy;

This is not true as sugary foods provide a momentary high followed by a long-term state of anxiety.

2) Eating fewer meals is good for anxiety;

While you may be saving yourselves from the stress of making meals, it will likely result in low blood sugar which will create anxiety.

3) Only taking nutritional supplements will help;

Eating whole, unprocessed, real plant-based source foods has much more effective benefits than just taking a supplement.

Anxiety is not a mental problem; it is also rooted in what and how you eat; The brain needs nutrients to work correctly, and the deficiency of proper nutrition will create stress and/or inflammation in addition to an imbalance of hormones.

Foods like fatty fish, eggs, nuts and seeds, vegetables and whole grains, yogurt, and herbal teas can all help to reduce anxiety naturally as well as positively change the chemistry of your brain, balance out your hormones, maintain stable patterns of insulin in your blood, and improve the health of your gut.

If you can avoid eating junk foods and sugars as well as too much caffeine and alcohol, then your anxiety levels will decrease significantly, as well as your overall mental well-being.

To improve your mental health, start by adding a healthy food to your diet and eliminating one unhealthy food every week. Changes that are small in nature tend to produce larger changes in your overall mental wellness.