The Best 2 Foods to Rid Anxiety in Your Body

Dr. Eric Berg 10/16/2024

You know that feeling, right? The one where your heart races, your palms sweat, and your thoughts spiral out of control. We've all been there. It's called anxiety, and if you're human, you've experienced it.

But did you know that choosing the best foods for anxiety can help you manage those feelings more effectively?

Anxiety is more than just stress. It's deeper than that – it's worry woven into our thoughts. Imagine a problem with no solution, and your mind keeps replaying it like a broken record, causing increased anxiety. It’s frustrating and exhausting.

The good news is that you can take steps to build up a tolerance to these feelings and even experience reduced anxiety. This is where the right kind of fuel for your body comes in.

And no, we’re not talking about comfort foods that provide temporary relief.

The Mind-Body Connection and the Best Foods for Anxiety

When you experience anxiety, your adrenal glands, those little guys on top of your kidneys, are working overtime.

They produce hormones like the stress hormone cortisol and neurotransmitters – basically, chemical messengers that zip around your body, potentially increasing heart rate and blood pressure.

Now, imagine these neurotransmitters as tiny messengers running back and forth, keeping your body's systems talking to each other. But here's the fascinating part: our bodies aren't the only ones producing these vital neurotransmitters.

There's an entire microscopic world living inside our guts—the microbiome—which plays a significant role in our mental and physical health.

Believe it or not, your gut health directly impacts your anxiety levels.

Healthy gut concept

The Gut-Brain Connection

For years, scientists thought the gut and the brain were like two ships passing in the night – connected but operating independently. Now we’re learning that’s far from the truth.

The lines of communication between your gut and your brain are incredibly active; it’s called the gut-brain axis.

This connection is a two-way street. What's going on in your gut can significantly affect what happens in your brain – including anxiety.

This is why focusing on foods to reduce anxiety is important for those with anxiety disorders, including generalized anxiety disorder. But how exactly are these microbes so influential?

Producing vital neurotransmitters: Your microbiome is like a little neurotransmitter factory, churning out crucial messengers like serotonin (the “feel-good” chemical), dopamine, GABA (a calming agent), and others.
Pumping out beneficial vitamins: They also make various B vitamins, especially B1 (Thiamine), a superhero when combatting stress and helping improve mood.
Crafting helpful fats: They even produce short-chain fatty acids, tiny powerhouses that keep your blood sugar balanced and feed your colon, potentially helping to reduce inflammation.

The science behind the gut-brain connection continues to unfold, but one thing’s certain. A thriving microbiome contributes to better overall well-being and, importantly, better anxiety management.

But if we aren’t providing our bodies with the best foods for anxiety, it could make matters worse.

Why Comfort Foods Often Betray Us

We all have our guilty pleasures – those comforting foods we crave when stressed, overwhelmed, or anxious. It's tempting to reach for a bag of chips or that sugary donut, seeking solace in their familiarity. We’re hardwired for it.

However, these comfort foods often exacerbate anxiety symptoms over time. They create a vicious cycle that leaves you craving more, perpetuating the issue you're trying to escape.

Here’s the thing: foods high in processed sugars, refined carbs, and unhealthy fats may temporarily mask symptoms, but they throw your gut microbiome out of whack, which impacts your brain chemistry.

These comfort foods:

Deplete Vitamin B1: Sugar gobbles up Vitamin B1 like it's going out of style. This vital vitamin is a key player in producing those calming neurotransmitters we need to combat anxiety. This is like constantly sabotaging our mental well-being.
Fuel Unhelpful Bacteria: They feed the wrong crowd in your gut – promoting the growth of harmful bacteria that love sugar but create inflammation and exacerbate anxiety. It’s like they send a memo to your brain saying, “Feed me more sugar,” perpetuating a nasty cycle.
Disrupt Your Blood Sugar: Those blood sugar rollercoasters that refined carbs and sugary treats cause aren't helping either. These crashes leave you feeling anxious, irritable, and craving – yep, you guessed it – more sugar.

It’s about shifting from that cycle of temporary comfort to a place of lasting calm and resilience. What foods should we prioritize to naturally equip our minds and bodies to manage anxious feelings better?

Probiotic-rich foods

The Power of Probiotics: Nature’s Best Foods for Anxiety Relief

It’s time to introduce foods packed with gut-healing, anxiety-busting warriors—probiotics. Probiotics are tiny, beneficial “good” bacteria that fortify your gut, promote balance, and keep anxiety at bay. Some people experience positive effects from probiotics.

Fermented Foods: A Gut-Friendly Feast

Embrace the tangy, sometimes pungent world of fermented foods like kimchi, sauerkraut, and kefir.

They may not be everyone's cup of tea initially, but these powerhouses are teeming with beneficial bacteria, ready to fight the good fight against anxiety-provoking gut imbalances.

Fermented foods are some of the best foods for anxiety relief, and it's incredible how powerful these small changes to your diet can make. Adding fermented foods to your dietary pattern can be beneficial.

Raw Vegetables: More Than Just Fiber

You already knew veggies were healthy, but they offer more than fiber. They have their microbiome, carrying helpful bacteria contributing to a happy, balanced gut.

This is particularly true for raw veggies like carrots, broccoli, bell peppers, celery sticks, cucumbers, and even leafy greens. Aim to incorporate them whenever you can, whether through salads or as crunchy, satisfying snacks.

If raw vegetables aren’t your thing, or you're not used to digesting them well, that's totally understandable.

Fermented foods like kimchi or sauerkraut might be easier for your gut to handle because the fermentation process partially breaks down some of the hard-to-digest components, making the nutrients more available.

They're worth experimenting with, as they offer fantastic support for your overall gut health.

Don’t Forget Nutritional Yeast

The name might not sound exciting, but this simple addition to your pantry is like giving your brain a calming hug. Remember vitamin B1 (Thiamine)? Nutritional yeast is brimming with it, which is one reason why it is good for anxiety.

And remember how important that B vitamin is for managing anxiety? This easily digestible, cheesy-flavored powder can be added to salads or enjoyed as a simple supplement to nourish your nervous system and enhance your ability to cope with daily stressors.

Best Foods for Anxiety: Simple Swaps and Practical Tips

You don’t have to become a health guru overnight. This journey is about incorporating small, practical changes that, over time, will help ease anxiety.

It’s about making simple swaps and additions that are easy to maintain, not just quick fixes. Let's talk about making small, incremental changes:

Instead of this:	Try this:
Sugary Cereals	Overnight Oats with Berries & Nuts
Soda or Sugary Drinks	Infused Water, Unsweetened Tea, Kombucha
Potato Chips or Pretzels	Carrots & Hummus, Mixed Nuts
Fast Food	Homemade Meals with Fresh Ingredients
Processed Desserts	Dark chocolate (High Cacao %), Greek Yogurt with Berries

Small steps forward are still steps in the right direction, and even implementing a few of these can make a difference when nourishing your way toward a calmer, happier you. You got this.

Other Things That May Help

While food plays an important role in managing anxiety, there are other things you can do too, such as:

Exercise: When you engage in physical activity, your brain releases endorphins. Endorphins have mood-boosting effects and can help relieve stress and anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Get Enough Sleep: Lack of sleep can worsen anxiety. Strive for 7-9 hours of quality sleep per night to support both your mental and physical well-being.
Practice Relaxation Techniques: Techniques such as deep breathing exercises, meditation, or yoga can help calm your mind and reduce anxiety.
Limit Caffeine and Alcohol: While a cup of coffee or tea can be enjoyable, excessive caffeine intake can increase anxiety. Similarly, while alcohol might seem to relieve anxiety temporarily, it can disrupt sleep and ultimately worsen anxiety symptoms.

Conclusion

You deserve to feel empowered and equipped to manage those anxious feelings that inevitably arise. Choosing the best foods for anxiety isn't about deprivation.

It’s about making empowering decisions to fuel your body and mind with the nutrients they need to navigate the stresses of life.

Every small step toward a healthier gut is a step toward a more resilient and happier you. So go on, nourish your way to calmness, one delicious bite at a time.