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          27 Foods that Reduce Anxiety Fast and Long-Term

          Chantal McCulligh by Chantal McCulligh
          June 17, 2024
          in Nutrition
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          Full Disclosure: Clicking on these links could mean a tiny commission for me, at no extra cost to you.

          Your daily diet could be a key ally in managing stress and reducing anxiety. Foods such as avocados, eggs, and oranges not only nourish your body but also help calm your mind to provide quick anxiety relief. These foods are rich in essential antioxidants, minerals, and vitamins that are known for combating anxiety symptoms. On the other hand, there are also foods that can make your anxiety worse, such as foods and beverages high in sugar and fat, which can exacerbate stress and anxiety. So, if you find yourself getting overwhelmed, remember, taking the first step towards better mental health can be as simple as modifying what’s on your plate.

          The Connection Between Diet and Mental Health

          As the saying goes, you are what you eat. The brain is constantly influenced by what we eat. Nutrients from food affect brain structure and function, thus influencing our mood and anxiety levels. In fact, the gut is often called the “second brain” because of the vast network of neurons lining the gastrointestinal tract. This gut-brain axis is a two-way communication system, and the health of one can greatly influence the other.  For example, about 95% of serotonin is produced in the gastrointestinal tract. Therefore, a healthy gut can contribute significantly to a healthy mind.

          But that’s not all. A diet rich in antioxidants, healthy fats, vitamins, and minerals can support your brain health and alleviate anxiety symptoms. So, take a bite out of these foods that reduce anxiety fast that next time you feel your nerves spiking.

          Beyond Body book

           

          Top Foods to Reduce Anxiety Fast

          Incorporating specific foods into your diet can be a simple, effective strategy to reduce anxiety. Here are some key foods known for their positive effects on mental health.

          Omega-3 Rich Foods

          Omega-3 fatty acids are vital for cognitive function and mental health. They help build brain cells and reduce inflammation, which might be linked to anxiety and depression.

          • Salmon
          • Chia seeds
          • Flax seeds
          • Walnuts

           

          Magnesium-Heavy Foods

          Magnesium has been shown to calm the nervous system and manage cortisol levels, which can help reduce feelings of anxiety.

          • Spinach
          • Bananas
          • Pumpkin seeds
          • Almonds
          • Cashews
          • Quinoa
          • Dark Chocolate
          • Avocado

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          Antioxidant-Rich Berries

          Berries are high in antioxidants, which help manage inflammation associated with chronic stress and anxiety.

          • Blueberries
          • Strawberries
          • Raspberries
          • Blackberries
          • Cherries

          Herbs for Anxiety

          Certain herbs have been used traditionally to alleviate stress and anxiety. Here are some popular choices of herbs for anxiety relief:

          • Green Tea
          • Chamomile
          • Lavender
          • Lemon Balm
          • Ashwagandha 

           

          Probiotic Foods and Gut Health

          The gut-brain axis plays a critical role in mental health. Probiotics help maintain gut health and can influence brain function, thereby affecting mood and anxiety levels.

          • Yogurt
          • Kefir
          • Sauerkraut
          • Pickles
          • Cheese (aged and fermented, like Gouda, cheddar, and Swiss).

           

          Foods to Avoid to Reduce Anxiety

          Certain foods can exacerbate anxiety symptoms and should be limited or avoided.

          • High Sugar Foods
          • Caffeine
          • Alcohol
          • Processed Foods
          • Fried Foods
          • Artificial Sweeteners
          • Energy Drinks

          Practical Tips for an Anxiety-Reducing Diet

          Maintaining a diet filled with foods that reduce anxiety fast doesn’t just involve choosing the right foods. It’s also about overall dietary habits that support mental health. Here are some practical tips for an anxiety-reducing diet:

          • Choose complex carbs like oats, quinoa, and sweet potatoes to boost serotonin production and enhance mood.
          • Prepare balanced meals ahead to ensure healthy choices are readily available.
          • Incorporate a variety of nutrient-rich foods into your diet to support brain health.
          • Limit processed foods and sugars that can spike blood sugar and mood swings.
          • Stay hydrated, as dehydration can cause mood changes and anxiety.
          • Practice mindful eating to improve digestion and reduce stress.

          Get Professional Guidance

          For personalized advice and meal planning, consider consulting a dietitian or nutritionist who can help tailor your diet to better manage anxiety. Beyond Body is an online program that offers a personalized wellness plan that fits your lifestyle and helps manage anxiety through tailored meal plans and expert guidance.

          Start today and take the first step towards a calmer, more balanced life with foods that reduce anxiety quickly. Click here to sign up!

          By integrating these practical dietary tips and seeking professional guidance, you can effectively manage your anxiety through your diet.

          FAQ

          1. Can changing my diet really help reduce anxiety? Yes, dietary changes can significantly affect your anxiety levels. Foods rich in omega-3 fatty acids, magnesium, and antioxidants can help calm the nervous system and improve overall brain health, which may reduce symptoms of anxiety. However, diet is just one part of managing anxiety, and other treatments like therapy and medication may also be necessary.
          2. What are the best beverages to drink for reducing anxiety? Staying hydrated is key for managing anxiety. Water is the best choice. Herbal teas, such as chamomile or green tea, can also be beneficial due to their calming properties. It’s advisable to limit caffeine and alcohol intake, as these can increase anxiety symptoms.
          3. How quickly can I expect to see changes in my anxiety after adjusting my diet? The effects of dietary changes on anxiety can vary from person to person. Some might notice improvements within a few days, especially with increased hydration and reduced caffeine. However, more substantial changes, such as those from increased omega-3 fatty acids or magnesium, might take several weeks to become noticeable.
          4. Are there specific foods that trigger anxiety? Yes, some foods can trigger or worsen anxiety symptoms. These include caffeine, sugary foods, and highly processed foods, which can lead to blood sugar spikes and increased physiological stress. Identifying personal triggers can be a useful step towards managing anxiety.
          5. Is there a specific diet plan recommended for anxiety? While there’s no one-size-fits-all diet for anxiety, diets that emphasize whole foods, lean proteins, plenty of fruits and vegetables, whole grains, and healthy fats (like the Mediterranean diet) have been associated with lower levels of anxiety.
          6. Can supplements replace the need for whole foods in managing anxiety? While supplements can be beneficial, especially if you have specific nutritional deficiencies, they should not replace whole foods. Whole foods provide a complex array of nutrients and dietary fiber, which contribute to overall health and help manage anxiety more effectively than supplements alone. Always consult with a healthcare provider before starting any new supplement regimen.

          Conclusion

          Remember that tackling anxiety with your diet is a positive and empowering step toward better mental health. By focusing on nourishing foods like complex carbohydrates and omega-3 fatty acids, and staying hydrated, you’re setting up a strong foundation for a calmer mind.  Combine these foods that reduce anxiety fast with other healthy habits like regular exercise and good sleep, and you’re well on your way to managing anxiety effectively.

          Additional Resources

          Ready to elevate your mental wellness? To help our readers thrive along their mental health journey, Anxiety Gone partners with leading experts in mental health and wellness field. Anxiety Gone may receive commission from the companies listed below at no extra cost to you.

          Talk Therapy

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          Mental Health Newsletter

          Join our free Anxiety Gone newsletter and receive helpful tips and expert advice delivered right to your inbox. Sign Up

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          Chantal McCulligh

          Chantal McCulligh

          Chantal is the heart and soul behind this mental health and wellness community. Her journey into the world of mental health is deeply personal, stemming from her own battles with anxiety and panic disorder. This personal connection fuels her passion for making mental health discussions more accessible, relatable, and free of stigma.

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