Anxiety is something most of us experience from time to time— a racing heart before a big presentation, a restless night before an exam, or that feeling of uneasiness you just can’t shake. Occasional anxiety is a normal response to stress, but for some it becomes overwhelming and persistent, affecting daily life.
While therapy, mindfulness, and medication are all essential tools in managing anxiety, there’s one thing that’s often overlooked— what we eat.
Food plays an important role in how we feel mentally and emotionally. Eating the right foods may help calm your mind, ease tension, and support your overall health.
So if you’re looking for a diet that can help you feel balanced, here are some anxiety-relieving foods worth adding to your plate.
1. Salmon:
Adding salmon to your diet may help ease anxiety, thanks to its rich content of brain boosting nutrients like vitamin D and omega-3 fatty acids— specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)
Research suggests that people who consume more EPA and DHA tend to have lower levels of anxiety. These omega-3s also protect brain cells from damage.
A 2022 meta analysis showed that vitamin D can help reduce negative emotions.
To get the most out of these benefits, try eating salmon two or three times a week.
2. Dark Chocolate:
Dark chocolate is not just a tasty snack, it can also help reduce your anxiety. It contains flavonoids which are plant compounds and act as antioxidants. These compounds have several health benefits which may include improving blood flow to the brain, and lowering inflammation, both of which are linked to better mood and lower anxiety.
However, more research is needed to fully understand the long term effects of dark chocolate on anxiety and mood. That’s said, it’s important to enjoy it in moderation— dark chocolate is calorie dense and easy to overeat. For a healthy balance, stick to about 1 to 1.5 ounces per serving.
3. Yogurt and Fermented Foods:
Yogurt may do more than just support your digestive health— it can also have a positive effect on your mental wellbeing. Some types of yogurt contain probiotics or beneficial bacteria, which are being studied for their potential role in improving mood and reducing anxiety.
Although research is still developing, scientists believe that probiotics may support the gut-brain axis— the connection between your gut and brain. Fermented foods like yogurt, kefir, and kimchi are rich in probiotics that help keep your gut bacteria balance, which in turn may ease symptoms of anxiety.
Remember, not all yogurt contains probiotics. For the best benefits, look for the varieties that list “live active cultures” on the label.
4. Blueberries:
Blueberries are loaded with vitamin C and antioxidants such as flavonoids which may help support brain health and reduce anxiety. These may also protect your brain from stress and inflammation and lead to overall improvement of brain health.
To enjoy the health benefits of blueberries, you can add a handful of them in your morning cereal or smoothie or snack on them with some greek yogurt.
5. Green Tea:
Green tea is more than just a soothing drink— it may also help ease anxiety. It contains L-theanine, an amino acid that has been shown to support brain health and reduce anxiety levels.
A 2016 study found that people who consumed a drink containing L-theanine reported feeling less stressed and lower levels of cortisol, the hormone often linked with anxiety.
Green tea also contains epigallocatechin gallate (EGCG), a powerful antioxidant that’s been suggested to support brain function and also help boost GABA levels in the brain.
What’s interesting is these compounds in green tea like L-theanine and EGCG seem to work better together than individually. Their combined effect can offer better anxiety reducing effects. However more research is needed to understand how green tea affects anxiety levels.
You can swap your afternoon cup of coffee with green tea, to enjoy its health benefits.
6. Whole Grains:
Whole grains such as oats, quinoa, and brown rice contain complex carbohydrates that help your body produce more serotonin— the feel good hormone that stabilises your mood and promotes relaxation. They also help regulate blood sugar levels, which can help prevent mood swings and irritability.
Try to add whole grains in your diet. You can enjoy a bowl of oatmeal in the morning topped with berries and a drizzle of honey.
7. Leafy Greens:
Leafy greens like spinach, kale, and swiss chard are nutritional powerhouse packed with magnesium— a mineral that plays an important role in managing anxiety. Low magnesium levels have been linked with increased symptoms of anxiety.
To enjoy the health benefits of these leafy greens you can toss a handful of spinach in your smoothie or saute some kale with garlic as a side dish.
8. Chamomile Tea:
While technically not a food, chamomile tea is worth mentioning. It is one of the most well-known natural remedies for anxiety and sleep issues. Chamomile is a herb that has both antioxidant and anti-inflammatory properties, which may help reduce inflammation associated with anxiety.
Chamomile tea has a calming effect on the nervous system and may help reduce mild symptoms of anxiety.
To enjoy the benefits of chamomile tea, you can sip a warm cup before bedtime to relax and sleep better.
9. Nuts and Seeds:
Nuts like almonds and walnuts and seeds like pumpkin seeds may also help reduce symptoms of anxiety. These crunchy little bites are full of magnesium, zinc, and healthy fats— all of which play a role in brain health. Zinc, in particular, is known to regulate the brain’s response to stress.
You can add these nuts and seeds in your diet as healthy snacks. Keep a small bag of mixed nuts with you to enjoy them when hunger strikes.
Other Foods:
There are some other foods that have not been specifically studied for their effects on anxiety, but they may help ease related symptoms. These foods include:
- Turkey
- Bananas
- Chia seeds
- Citrus fruits
- Bell peppers
They may help support mental well-being due to their rich content of mood boosting nutrients such as tryptophans, omega-3 fatty acids, and vitamin C.
It should be noted that, while including these foods in your balanced diet may contribute to better emotional health, they should not replace any recommended therapies or prescribed medications by your doctor.
Final Thoughts:
There is no single food that is a magical cure for anxiety, but a nutrient-rich diet can make a difference in how you feel. Our body and mind are deeply connected and the way we nourish our body can either fuel our stress or help soothe it.
Other than adding these foods in your diet, you can also try some natural ways to cope with anxiety.
That said, if you’re struggling with anxiety, it’s best to talk to a healthcare provider.
