30+ Foods To Help With Anxiety

Anxiety isn’t exactly in short supply these days. It is estimated that more than 300 million people worldwide suffer from the fear, anxiety and confusion that can come with the condition.

Now, there is no one way to control or manage anxiety, but an opportunity to reduce its symptoms comes with every meal. That’s because the food you eat can help dial down (or crank up) internal stress levels.

So what do you want to consider putting on your plate as you adopt more mindful eating habits? Let’s set a menu with functional medicine specialist Melissa Young, MD, and registered dietitian Julia Zumpano, RD, LD.

Can food relieve anxiety?

There is an old saying “Food is medicine.” (And when we say old, we mean it: The origin of the quote goes back to ancient Greece and Hippocrates, often referred to as the Father of Medicine.)

The wise words of Hippocrates reflect what modern research has shown, especially when it comes to mental health.

“We are understanding more and more just how much food affects the body,” says Dr Young. “There is clear medical evidence that nutrition affects our emotional well-being and reduces the risk of anxiety.”

Many foods have certain characteristics that may offer anxiety relief, including being high in:

Here are 30+ foods that check some of those boxes.

Salmon and other fish

If you’re fishing for an ideal food to deal with anxiety, wild salmon is a great catch.

Salmon is a solid source of omega-3s, healthy fats loaded with nutrients that act as a calming influence on your brain. Omega-3s can also help reduce inflammation, which can be a driving force for anxiety.

The fish dish is also high in protein, magnesium, vitamin B12 and vitamin D.

“You’re not just getting one benefit from salmon,” Zumpano says. “You’re getting different types of nutrients to help you when you’re worried. You’re really maximizing one food item.”

In general, fish is packed with omega-3s. Other seafood options to consider for your menu include:

• Herring.
• Blue tuna.
• Mackerel.
• sardines.
• anchovies.
• Lake trout.
• Stripped bass.

Avocados

Holy guacamole! Avocados are great for your brain and mental health!

First, the anti-wrinkle green fruit is high in magnesium — a “supernutrient” that many of us aren’t getting enough of, shares Zumpano. Researchers say magnesium deficiency is a common problem around the world.

Evidence suggests that magnesium can help reduce anxiety by regulating your body’s level of cortisol, or the “stress hormone.” The mineral can also help balance out neurotransmitters in the brain that stimulate or inhibit nerves.

“Increasing magnesium intake in your diet will definitely make a difference,” she added.

As an added bonus, avocados provide fiber and omega-3 fatty acids to fight anxiety as well.

Beef and other meat

Red meat raises several red flags when it comes to your health. Eating too much of it can increase your risk of heart disease, cancer and diabetes. (It’s safe to say that a hamburger a day will NOT keep the doctor away.)

But beef is also loaded with protein and vitamin B12, both of which can help minimize anxiety symptoms. (Protein helps balance cortisol and blood sugar; vitamin B12 can provide an energy boost to ward off stress.)

So how do you balance the bad and the good with beef? For starters, focus on serving size. A serving of beef should be about 3 ounces, which is about the size of a deck of cards. (Most of us eat much more than that sitting.)

Moderation is important, so try to limit your beef consumption to once or twice a week at most. It’s also best to look for grass-fed beef, which is usually more nutrient dense.

Chicken also delivers large amounts of protein and vitamin B if you’re trying to make a meat-based meal, says Zumpano. And fresh cuts of meat are always best. Try to avoid overly processed meats (such as hot dogs, sausages and lunch meats).

Another important fact to consider: By varying your protein sources—including eating meat-free protein options, some of which we’ll address—you can maximize the nutrients you eat.

Eggs

The reason why eggs may be good for anxiety is to know: They are high in protein and in vitamins B12 and B7, like the aforementioned Meat.

Zumpano notes that “eggs have gotten a bad rap over the years” because of their reputation as a high-cholesterol food. But she asserts: “Eggs are a great source of nutrition.” Just eat the yolks in moderation. (For most people, that’s one yolk per day.)

Yogurt

Yogurt alternatives and non-dairy yogurt are full of beneficial bacteria called probiotics that can improve your gut health and ease anxiety. “That’s why maintaining your bowels can help calm your entire system,” says Dr. Young.

Your brain and gut share a surprising connection. Fun fact: More information passes between those two systems than any other system in your body. Think of them as your favorite when it comes to sharing information.

So, if your gut microbiome isn’t right, it can increase your risk of anxiety, she says.

Many types of yogurt (such as Greek yogurt) are also high in protein to help ease anxiety. (Another win!)

Plain yogurt is best, Zumpano clarifies. Try to steer clear of unnecessary additives in yogurt such as sugar, syrups, chocolate and candy toppings. If you need a little something extra, consider adding fresh fruit, chopped nuts or a teaspoon of pure honey or maple syrup.

Various vegetables

Vegetables always seem to top any list of foods to improve your health. This is why they make a difference for anxiety.

Vegetables are high in fiber – and fibrous foods are prebiotics that feed the good bacteria in your gut. (Basically, prebiotics are good for your probiotics and other friendly bacteria in your gut.)

High fiber vegetables include:

• Broccoli.
• Carrots.
• Green beans.
• Leafy greens (like spinach).

Beans

What is your favorite type of bean? It doesn’t matter what the answer is – black, kidney, pinto, etc. – think of them as fuel to drive away anxiety due to their protein and fiber content. (They’re also fuel for flatulence, but that’s another story.)

Other foods to relieve anxiety

Need more items in your grocery cart to banish worry and stress? Then try adding these items to your shopping list:

Foods to avoid for anxiety

You may also be able to help keep anxiety down by avoiding certain foods that stress the body. The list includes:

• Alcohol. Alcohol may seem to reduce anxiety at first, but eventually acts as a depressant, disrupts sleep and can increase anxiety levels over time.
• Caffeine. Caffeine can stimulate the nervous system, increasing your heart rate and may cause jitters and increased anxiety.
• High sugar foods. High sugar and refined carbs like sweets, pastries and white bread can cause blood sugar spikes and crashes, leading to mood swings and increased anxiety.
• Trans fats. Foods high in trans fats (think: fried foods, snack foods and some commercial baked goods) can increase inflammation and are linked to an increased risk of depression and anxiety.

How to make dietary changes for anxiety

You have read a lot of information. It could be… well, a little stressful – and that’s not the goal when you’re trying to reduce anxiety.

Zumpano suggests starting with some small changes at meals. Try salmon or another fish for dinner one night this week, for example. Go with yogurt or eggs for breakfast. Include a veggie with lunch (like a side salad or carrots). Snack on nuts or fresh fruit.

“Take one step at a time,” she encourages. “Over time, it can have a positive impact.”

Remember, too, that diet is only one way to manage anxiety. Stress management, exercise, getting enough sleep and managing chronic diseases such as diabetes, hypertension and obesity can also make a difference.

And if you ever feel overwhelmed, talk to your healthcare provider about options.