Calm Your Anxiety With Food

Do you reach for comfort food when you’re anxious?

That instinct to eat when you’re anxious isn’t entirely wrong—your body is trying to tell you something important. The connection is real.

But most of us are feeding the problem rather than the solution.

Over the years, I’ve walked with countless patients struggling through anxiety (and the numbers keep growing). And while medication and therapy have their place, what you eat might be just as important for managing your symptoms…

…If you choose the right foods

In this article, I’ll share practical, science-backed solutions that can help you take control of your anxiety. Let’s explore how food can help you feel more centered…calm…and in control.

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The Gut-Brain Connection:

Your Second Brain & Anxiety

Your gut and brain talk to each other all the time through what scientists call the “gut-brain axis.” When your gut bacteria are balanced, they help produce chemicals that keep your mood stable. When this balance gets disrupted, anxiety often gets worse.

Signs your gut might be affecting your anxiety:

• Stomach problems that show up when you’re stressed
• Certain foods that trigger both digestive issues and emotional reactions
• Anxiety that gets worse after eating specific foods
• Anxiety that persists even when you’ve addressed other factors

I see these patterns in my patients all the time. When we fix gut health, anxiety symptoms often improve dramatically.

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Inflammation:

When Your Brain is “On Fire”

Research shows that people with anxiety often have higher levels of inflammatory markers in their blood.[2] Inflammation affects not just your joints but your brain too.

This “brain on fire” state impacts your prefrontal cortex—the brain region that helps regulate emotions and impulses. When inflammation disrupts this area, you feel more anxious, act more impulsively, and react more strongly to stress.

In my practice, I’ve seen remarkable improvements in patients’ anxiety when we address inflammation. Many patients don’t realize their diet constantly triggers inflammatory responses.

Common inflammatory triggers include:

• Processed foods with refined sugars and unhealthy fats
• Food sensitivities (especially gluten and dairy for some people)
• Environmental toxins
• Chronic stress
• Poor sleep

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Nutrient Deficiencies:

The Missing Pieces for Mental Calm

Many Americans lack key nutrients needed for brain health and emotional balance. I test patients for these deficiencies regularly and find them … even in people who think they eat well. These “mood nutrients” are building blocks your body needs to make brain chemicals, manage stress hormones, and keep your brain working properly.

Key Nutrients that Impact Anxiety:

• Magnesium
  Key Benefit: Called “nature’s relaxant,” magnesium helps calm brain activity. [3] About 70% of Americans don’t get enough, which can lead to anxiety, tension, and irritability.[4]
• B Vitamins
  Key Benefit: Support brain function and stress management. Vitamin B6 helps make serotonin and GABA, calming chemicals that reduce anxiety. [5]
• Vitamin D
  Key Benefit: Your brain has vitamin D receptors that affect mood. Low levels link to increased anxiety and depression. [6]
• Omega-3 Fatty Acids
  Key Benefit: These healthy fats are vital for brain structure, reduce inflammation, and help brain cells communicate.

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Practical Food Solutions for Anxiety

Now for the solutions you’ve been waiting for…

These recommendations come from both research and my experience helping patients with anxiety:

1. Embrace Colorful, Nutrient-Dense Foods

Eating a variety of colorful fruits and vegetables gives your body phytonutrients that fight inflammation and support gut health. Think of eating colors like taking different vitamins—each color provides unique benefits. Aim for 5–7 servings daily.

Try these anxiety-fighting foods:

• Dark leafy greens (spinach, kale)
  Key Benefit: High in magnesium and folate, both linked to lower anxiety
• Berries (blueberries, strawberries)
  Key Benefit: Loaded with antioxidants that help fight inflammation
• Orange fruits and vegetables (sweet potatoes, carrots)
  Key Benefit: Beta-carotene and vitamin C support immune and brain health
• Cruciferous vegetables (broccoli, cauliflower)
  Key Benefit: Help your body remove toxins and lower inflammatory markers

 

2. Feed Your Gut Microbiome

Since your gut makes most of your serotonin, keeping it healthy is essential for managing anxiety.

 

Incorporate these gut-supporting foods:

• Fiber-rich foods like beans, lentils, and whole grains (aim for 40–50g daily)
  Key Benefit: Stabilize blood sugar, support beneficial gut bacteria
• Fermented foods like yogurt, kimchi, and sauerkraut
  Key Benefit: Add live, beneficial bacteria that can improve mood
• Prebiotic foods like garlic, onions, and asparagus
  Key Benefit: Feed healthy gut flora, boosting serotonin production
• Polyphenol-rich foods like olive oil, green tea, and dark chocolate
  Key Benefit: Support a diverse gut microbiome and fight inflammation

 

3. Reduce Inflammatory Foods

Cutting back on inflammatory triggers can significantly reduce anxiety symptoms.

Consider reducing these common inflammatory foods:

• Refined sugar and high-fructose corn syrup
• Processed vegetable oils (corn, soybean, sunflower)
• Artificial additives and preservatives
• Refined carbohydrates and white flour products
• Excessive alcohol

 

4. Practice Intermittent Fasting

Giving your digestive system regular breaks improves gut health and reduces inflammation. Research suggests intermittent fasting may help reset your gut and reduce anxiety-promoting toxins in your bloodstream.[7]

Start with:

• A 12-hour overnight fast (finish dinner by 7 PM and eat breakfast at 7 AM)
• No late-night snacking
• 4–5 hours between meals

 

5. Prioritize Hydration

DON’T SKIP THIS!

I know… You know… We all know… water is important. Our bodies are mostly water, so not getting enough affects nearly everything.

But have you honestly thought about how hydration affects your anxiety? Studies show that even mild dehydration can raise stress hormones and make anxiety worse.[8]

If you’re dealing with anxiety (and you’ve read this far…), please make sure you’re drinking enough water. Notice how each sip can feel like a small step toward relief and balance.

 

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Beyond Food:

Nutritional Supplements

While diet forms the foundation of anxiety management, supplements can help address specific deficiencies and support your nervous system.

Consider these evidence-based supplements:

• Magnesium (300–400mg daily) to calm your nervous system
• B complex with active B vitamins to support neurotransmitter production
• Vitamin D3 (2000–5000 IU) with K2 for best absorption
• Omega-3 fatty acids (1000–2000mg EPA/DHA) to reduce inflammation
• Probiotics with multiple bacterial strains for gut health

Remember: Supplements should add to, not replace, a healthy diet. I typically recommend starting with dietary changes first, then adding targeted supplements based on individual needs and lab testing.

If you’re wondering where to start with supplements, here are the basics that should form the foundation of your personal protocol:

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Getting Started:

Your Action Plan for Anxiety Relief

(Expect to notice initial changes in mood and energy within about 1–2 weeks, though results vary. One month from now, you may look back and be amazed at how these shifts have lightened your daily stress.)

Week 1: Foundation Building

• Monday: Add an extra serving of colorful vegetables to each meal
• Tuesday: Start a 12-hour overnight fast (7 PM – 7 AM)
• Wednesday: Swap refined grains for whole grains
• Thursday: Add a fermented food to one meal
• Friday: Focus on hydration (track your water intake)
• Weekend: Plan anxiety-friendly meals for the coming week

Week 2: Deeper Healing

• Remove one inflammatory food category (like added sugar)
• Increase fiber with chia seeds, flaxseeds, or more vegetables
• Practice mindful eating—slow down and chew thoroughly
• Track your mood alongside your food choices to spot patterns

Sample Anxiety-Reducing Meal Ideas:

Breakfast: Greek yogurt with berries, walnuts, and a drizzle of honey; green tea

Lunch: Large salad with dark leafy greens, colorful vegetables, olive oil, and wild-caught salmon (Save time by prepping lunches 1–2× per week)

Snack: Apple slices with almond butter

Dinner: Roasted vegetables with turmeric-spiced chicken and quinoa

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Quick Recap: Anxiety-Reducing Foods Checklist

• Colorful, nutrient-dense produce (aim for 5–7 servings)
• Gut-friendly choices (fiber, fermented, and prebiotic foods)
• Anti-inflammatory focus (minimize refined sugar/oils)
• Stay hydrated (half your body weight in ounces daily)
• Consider fasting (12-hour overnight fast if appropriate)

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Take Charge of Your Mental Health

You were made for health—including mental well-being.

Your anxiety may have several causes, but you might find surprising relief through food choices (and water—don’t forget the water).

I’ve seen this transformation countless times. Patients who have tried everything for their anxiety often find significant relief when they address these basic aspects of health through diet and targeted supplements.

Remember that healing takes time, and what works varies from person to person. Pay attention to how different foods affect your anxiety and adjust accordingly. Small, consistent changes often lead to significant improvements.

If you have severe anxiety, dietary approaches work best as part of a comprehensive plan. Consider working with a functional medicine practitioner who can provide guidance based on your specific needs.

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Disclaimer: This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before making significant changes to your diet or supplement regimen, especially if you have existing health conditions or take medications.

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References

1. Caltech. (2015). “Microbes Help Produce Serotonin in Gut.” California Institute of Technology.
   https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495
2. Medical News Today. (2023). “Anxiety and inflammation: Is there a link?”
   https://www.medicalnewstoday.com/articles/anxiety-and-inflammation-is-there-a-link
3. Cleveland Clinic. (2023). “Magnesium for Anxiety: Does It Work?”
   https://health.clevelandclinic.org/magnesium-for-anxiety
4. NCBI. (2020). “Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.” PMC7761127.
   https://pmc.ncbi.nlm.nih.gov/articles/PMC5786912/
5. Medical News Today. (2022). “Vitamin B-6 may reduce anxiety symptoms, study shows.”
   https://www.medicalnewstoday.com/articles/vitamin-b6-may-reduce-anxiety-symptoms-study-shows
6. Frontiers in Nutrition. (2024). “Vitamin D and Anxiety: New Insights from Cross-Sectional Analysis.”
   https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1371170/full
7. Time. (2023). “Does Fasting Improve Gut Health?”
   https://time.com/6216011/does-fasting-improve-gut-health/
8. Healthline. (2023). “Dehydration and Anxiety Connection.”
   https://www.healthline.com/health/anxiety/dehydration-and-anxiety