Eat to Ease Anxiety: How Nutrition Can Calm Your Mind

Eat to Ease Anxiety: How Nutrition Can Calm Your Mind

We often turn to therapy, medication, or mindfulness to help manage anxiety but what if your fork held some of the answers, too? Continuing on from my previous blog about foods that help with depression, here are some insights about how what you eat affects anxiety too! 

Anxiety isn’t just “in your head”, it’s deeply connected to your gut, blood sugar, inflammation, and nutrient status. Let's explore how what you eat can reduce anxiety, stabilize your mood, and help you feel more grounded.

The Gut-Brain Connection: Calm Starts in the Belly

Your brain and gut are in constant communication via the gut-brain axis. Inflammation in the gut can directly increase anxiety and depression, while a healthy microbiome promotes resilience and emotional regulation. Our gut is home to trillions of microbes, collectively known as the gut microbiome, which play a vital role in mental health. These microbes communicate with the brain through the vagus nerve, directly influencing the production of key neurotransmitters like serotonin, dopamine, and GABA, all of which help regulate mood and stress. In fact, over 90% of the body’s serotonin is produced in the gut!

This powerful connection, called the gut-brain axis, is a two-way communication system. When the gut is healthy and balanced, it supports emotional well-being. But when the microbiome is disrupted, often by diets high in processed foods, sugar, and additives, it can lead to inflammation and interfere with neurotransmitter production, increasing the risk for anxiety and depression.

What to Eat:

• Foods that heal the gut-brain axis
  
  • Fermented foods: These are rich in probiotics, or the good bacteria, found in the gut that help balance your gut microbiome, crowd out harmful bacteria, reduce inflammation, and even influence neurotransmitter production (like serotonin!). Think of probiotics as the “seed” bacteria you add to your gut garden! 
    
    • Yogurt, kefir, sauerkraut, miso, kimchi
  • Prebiotic fibers are non-digestible fibers that feed probiotics. They help probiotics grow and thrive by giving them energy. Think of prebiotics as the “fertilizer” that helps the good bacteria flourish. 
    
    • Garlic, onions, leeks, asparagus, bananas, oats
• Foods that support brain function and neurotransmitter balance
  
  • Turkey and chicken are both high in tryptophan, which is a precursor to serotonin 
  • Tofu and edamame: plant-based protein plus mood-supporting phytoestrogens
    
    • What the heck are phytoestrogens?  Phytoestrogens are plant-based compounds that mimic the hormone estrogen in the body by binding to estrogen receptors. Unlike synthetic hormones, they have a mild, balancing effect either weakly activating or blocking estrogen depending on the body’s needs. This can be helpful for mood and anxiety, especially during times of hormonal fluctuation like PMS or perimenopause, since estrogen influences serotonin, dopamine, and GABA. Common sources of phytoestrogens include soy products like tofu and edamame, flaxseeds, sesame seeds, legumes, berries, and some fruits and vegetables. While generally safe, those with hormone-sensitive conditions should consult a provider before increasing intake.
    • Bananas provide vitamin B6 and tryptophan for dopamine and serotonin production ‍
• Foods that reduce inflammation and lower Cortisol 
  
  • Berries (blueberries, strawberries, raspberries): packed with antioxidants
    
  • Leafy greens (spinach, kale, Swiss chard): high in magnesium and folate
  • Avocados: rich in magnesium and healthy fats for mood support

Nutrients That Nurture a Calmer Brain

• Magnesium: Helps regulate the HPA axis and soothes the nervous system.
  
  • Sources: Pumpkin seeds, spinach, avocado, almonds, legumes
• Omega-3 Fatty Acids: EPA and DHA reduce inflammation and may lower anxiety symptoms.
  
  • Sources: Salmon, sardines, flaxseeds, chia seeds, walnuts
• B Vitamins: Essential for producing GABA, serotonin, and dopamine.
  
  • Sources: Leafy greens, eggs, legumes, whole grains
• Zinc: Modulates neurotransmitters and supports mood regulation.
  
  • Sources: Oysters, beef, cashews, lentils
• Vitamin D: Low levels are linked to anxiety and depression.
  
  • Sources: Salmon, egg yolks, mushrooms, sun exposure

Balance Blood Sugar = Balance Mood

We often think of sugar crashes as just physical energy dips, but they can be emotional ones too. One of the most underrecognized contributors to anxiety is blood sugar instability, and this is where the glycemic index (GI) comes in.

The glycemic index ranks how quickly carbohydrate-containing foods raise your blood glucose. High-GI foods cause rapid spikes followed by sharp drops, what we often call a blood sugar crash. These crashes can trigger or worsen symptoms like nervousness, irritability, shakiness, and even panic, mimicking or amplifying anxiety.

High-GI Foods and the Anxiety Spiral

High-GI foods like white bread, sugary cereals, and sweetened beverages lead to sudden blood sugar spikes, prompting your body to release a surge of insulin. This is often followed by a rapid blood sugar drop, which can activate a stress response in the body. This drop may cause the release of cortisol (your stress hormone) and impact neurotransmitters like serotonin and dopamine, both crucial for mood regulation.

If you’ve ever felt jittery, lightheaded, or on edge after a sugary snack or skipping a meal, you’ve likely experienced this effect firsthand.

Low-GI Foods: A Foundation for Calm

On the flip side, low-GI foods are digested slowly, providing a more gradual and steady release of glucose into the bloodstream. This helps to:

• Keep energy levels stable
• Avoid emotional highs and lows
• Reduce the likelihood of blood sugar-induced anxiety symptoms

These foods form a calming foundation for both your body and mind.

Blood Sugar Tips for Anxiety Support

To keep your blood sugar (and anxiety) in check:

• Pair carbohydrates with protein and healthy fats (think: apple with almond butter, toast with avocado and egg)
• Eat regularly, don’t skip meals!
• Choose whole, unprocessed carbs over refined and sugary options

Spices & Herbs That Soothe

Dr. Naidoo champions culinary herbs not only for flavor but for their therapeutic effect:

• Saffron: Shown in studies to reduce anxiety and depressive symptoms
• Chamomile: Calming and sleep-supportive
• Green tea/matcha: Contains L-theanine for calm focus

Final Thoughts

Anxiety is complex, and nutrition is not a cure-all but it’s a powerful piece of the puzzle. By nourishing your gut, balancing blood sugar, and focusing on anti-inflammatory, whole foods, you can build a brain and body that feel safer, more grounded, and more resilient.

Instead of asking “What’s wrong with me?”, you might begin asking “What have I fed my brain today?”

This blog is for informational and educational purposes only. It is not intended as medical advice or a substitute for professional diagnosis, treatment, or care. Always consult a licensed mental health provider or medical professional before making any changes to your treatment plan, diet, or supplement routine.

References

Naidoo, U. (2020). This is your brain on food: An indispensable guide to the surprising foods that fight depression, anxiety, PTSD, OCD, ADHD, and more. Little, Brown Spark.

Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., ... & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Medicine, 15(1), 1-13. https://doi.org/10.1186/s12916-017-0791-y

Wallace, C. J., & Milev, R. (2017). The effects of probiotics on depressive symptoms in humans: a systematic review. Annals of General Psychiatry, 16(1), 1-10. https://doi.org/10.1186/s12991-017-0138-2

Rucklidge, J. J., & Kaplan, B. J. (2016). Nutrition and mental health. Clinical Psychological Science, 4(6), 1082-1094. https://doi.org/10.1177/2167702616638653

Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014. https://doi.org/10.1155/2014/313570

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