30+ Foods That Help Relieve Anxiety

Anxiety is not in short supply these days. It is estimated that more than 300 million people worldwide experience the fear, anxiety and unrest that this situation can bring.

There’s no single way to tame or manage anxiety, but the opportunity to reduce its symptoms presents itself with every meal. This is because the food you eat can help reduce (or increase) internal stress levels.

So, what should you consider putting on your plate as you adopt more conscious eating habits? Let’s create a menu with functional medicine expert 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 ancient, we mean it: The quote’s origins date back to Ancient Greece and Hippocrates, often referred to as the Father of Medicine.)

Hippocrates’ wise words echo what modern research shows, especially when it comes to mental health.

Dr. “We are increasingly understanding how much food affects the body,” Young says. “There is clear medical evidence that nutrition affects our emotional health and may reduce the risk of anxiety.”

Many foods that may relieve anxiety share certain characteristics, including being high in:

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

Salmon and other fish

If you are looking for an ideal food to relieve your anxiety, wild salmon would be a great catch.

Salmon is a solid source of omega-3s, healthy fats packed with nutrients that act as a calming effect on your brain. Omega-3s may also help reduce inflammation, which can be a driver of anxiety.

Fish meal is also high in protein, magnesium, vitamin B12 and vitamin D.

“You’re not just getting one benefit from salmon,” says Zumpano. “You’re getting multiple types of nutrients that can help when it comes to anxiety. You are truly maximizing a food item.

Fish in general are full of omega-3s. Other seafood options to consider for your menu include:

• Herring.
• Bluefin tuna.
• tuna
• Sardines.
• Anchovy.
• Lake trout.
• Striped bass.

Avocado

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

For starters, the wrinkled green fruit is rich in magnesium, a “supernutrient” that most of us don’t get enough of, says Zumpano. Researchers say magnesium deficiency is a common problem worldwide.

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

“Increasing magnesium intake in your diet can definitely make a difference,” he notes.

As an added bonus, avocados also offer fiber and omega-3 fatty acids to combat anxiety.

Beef and other meats

Red meat raises some red flags when it comes to your health. Consuming too much may increase your risk of heart disease, cancer and diabetes. (We can easily say that eating 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 symptoms of anxiety. (Protein helps balance cortisol and blood sugar; vitamin B12 can provide an energy boost to prevent stress.)

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

Moderation is important, so try to limit your beef consumption to no more than one to two times a week. It’s also best to look for grass-fed beef, which is generally more nutrient-dense.

If you’re looking to make a meat-based meal, chicken also provides plenty of protein and B vitamins, says Zumpano. And freshly cut meat is always best. Try to avoid overly processed meats (like hot dogs, sausages and luncheon meats).

Another important fact to consider: Diversifying your protein sources (including consuming meat-free protein options, we’ll cover a few of them) allows you to maximize the nutrients you consume.

eggs

The reason why eggs are good for anxiety will sound familiar: Similar to the meats mentioned above, they are rich in protein and vitamins B12 and B7.

Zumpano notes that eggs “have gotten a bad rap over the years” due to their reputation as a high-cholesterol food. But he confirms: “Eggs are an extraordinary source of nutrients.” Eat only yolks in moderation. (For most people, this works out to about one egg yolk per day.)

Yogurt

Yogurt and dairy-free yogurt alternatives are full of beneficial bacteria called probiotics, which can improve your gut health and reduce anxiety. Dr. “So keeping your gut happy can help calm your entire system,” says Young.

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

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

Many types of yogurt (like Greek yogurt) are also high in protein to help relieve anxiety. (Another win-win!)

Zumpano explains that plain yogurt is best. Try to avoid unnecessary additives in yoghurt, such as added sugar, syrup, chocolate and confectionery ingredients. 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 make any list of foods to improve your health. Here’s why they make a difference when it comes to anxiety.

Vegetables are rich in fiber, and fibrous foods are prebiotics that nourish the good bacteria in your gut. (Basically, prebiotics are good for your probiotics and other friendly bacteria in your internal organs.)

High-fiber vegetables include:

• Broccoli.
• Carrot.
• Green bean.
• Leafy greens (like spinach).

Bean

What is your favorite type of beans? Whatever the answer (black, kidney, pinto, etc.) consider it fuel to stave off anxiety, given their protein and fiber content. (They also fuel bloating, but that’s another story.)

Other foods to relieve anxiety

Want more items in your shopping cart to eliminate anxiety and stress? Then try adding these items to your shopping list:

Foods to avoid due to anxiety

You can also help reduce anxiety by avoiding certain foods that stress the body. The list includes:

• Alcohol. Alcohol may initially appear to reduce anxiety, but it ultimately acts as a depressant, disrupting sleep and can increase anxiety levels over time.
• Caffeine. Caffeine can stimulate the nervous system, increasing your heart rate and potentially causing tension and increased anxiety.
• High sugar foods. High sugar and refined carbohydrates, such as desserts, pastries, and white bread, can cause spikes and drops in blood sugar, which can lead to mood swings and increased anxiety.
• Trans fats. Foods high in trans fats (for example, fried foods, snack foods, and some commercial baked goods) can contribute to inflammation and have been linked to an increased risk of depression and anxiety.

How to make dietary changes for anxiety?

You have read a lot of information. It can be a little stressful to take it all in, and that’s not the goal when you’re trying to reduce anxiety.

Zumpano suggests starting with a few small changes to your meals. For example, try salmon or another fish for dinner one night this week. Consume yoghurt or eggs for breakfast. Add a vegetable to lunch (like a side salad or carrots). Snack on nuts or fresh fruit.

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

Also remember that diet is just one way to help 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 feel overwhelmed, talk to your healthcare provider about options.