Anti-anxiety diet

What you eat has a huge impact on your mental health

Do you know someone who struggles with anxiety or have you experienced anxiety yourself?

Anxiety is one of the most common conditions I see in clinic. According to the National Study of Mental Health and Wellbeing (2020-2022)*, more than two in five Australians (42.9%) aged 16-85 years have experienced a mental disorder in their lifetime, with anxiety being the most common type.

While medication can be helpful in managing anxiety disorders, it is crucial to also pay attention to diet and nutrition.

What are the essential components of an anti-anxiety diet?

Magnesium-rich foods

Magnesium plays an important role in neurotransmitter function and may help regulate stress and anxiety. Foods high in magnesium include leafy greens, nuts, seeds, whole grains, and legumes.

Healthy fats

Omega-3 fatty acids found in fatty fish (like salmon and sardines), flaxseeds, chia seeds, and walnuts have anti-inflammatory properties, help to regulate our hormones and boost mood.

Protein

Quality protein (e.g. poultry, fish, eggs, beans, lentils, nuts, seeds and tofu) can help stabilise blood sugar levels and provide the neurotransmitters needed for optimal mental health and brain function.

Probiotic foods

Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that support gut health. Research supports the link between gut health and mental health, so consuming probiotic-rich foods may help to reduce anxiety.

Healthy carbohydrates

Complex carbohydrates like whole grains, legumes, and starchy vegetables provide a steady supply of glucose to the brain, which helps stabilise mood and reduce anxiety.

Fruits and vegetables

Fruit and vegetables are rich in vitamins, minerals, and antioxidants; supporting overall brain health and helping to reduce oxidative stress.

Herbal teas

Certain herbal teas like chamomile, lemon balm, and passionflower have calming properties and can help promote relaxation. I recommend the brand Pukka, particularly if you are new to herbal tea.

Hydration

Staying hydrated is important for overall health, including mental well-being. Drinking enough water throughout the day can help maintain cognitive function and regulate mood.

What should you avoid?

Excessive amounts of caffeine

High doses of caffeine can increase heart rate and exacerbate anxiety symptoms in some individuals.

Alcohol

While alcohol may provide temporary relief from anxiety, excessive or frequent consumption can disrupt sleep patterns and contribute to mood swings.

Processed foods

Foods high in refined sugars, harmful additives and unhealthy fats may lead to fluctuations in blood sugar levels and contribute to mood swings and anxiety.

I believe it is also important to consider food intolerances when treating anxiety. Food intolerances trigger an inflammatory response throughout the body (including the brain), disrupting neurotransmitter production and gut health. These disruptions can have a detrimental effect on mood and mental wellbeing.

Gluten and dairy are two common food triggers for anxiety so you may like to have a think about whether these food groups could be an issue for you.... Keeping a food and symptom diary for a couple of weeks can be helpful for monitoring any reactions, e.g. mood swings, fatigue, digestive issues, sleep problems and fluctuations in anxiety levels.

If you or your child struggle with anxiety, I encourage you to book a free discovery call to find out more about how diet and nutrition can help.

*Source: Australian Bureau of Statistics, 2023