5 Ways to Ease Anxiety Through Food

Unfortunately, anxiety disorders are the most common mental illness in the United States. More than 18% of the population, or 40 million adults, report struggling with anxiety.

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Though feeling nervous sometimes is completely normal, it is not normal for worry or fear to interfere with your life a majority of the time. Constant feelings of anxiety increase stress on the body, and this often negatively impacts several areas of life including relationships, work, and general daily acts of living.

Common Symptoms of Anxiety

Anxiety engages the body’s “fight or flight” response. This is a physiological reaction that occurs in response to something that is perceived as potentially harmful or threatening. This impacts many systems in the body including the digestive, central nervous, cardiovascular, and endocrine systems. Symptoms that someone with anxiety might experience include: 

• Persistent worrying 

• Heart palpitations or a racing heartbeat

• High blood pressure

• Difficulty sleeping or insomnia

• Digestive problems (constipation, diarrhea, decreased hunger)

• Difficulty concentrating

• Muscle tension

• Headaches

• Irritability or mood swings

• Depression

• Sweating

Anxiety Risk Factors

Although there are no known definitive causes of anxiety, research has identified possible risk factors including having a family history of mental health disorders, socioeconomic status, trauma, identifying as female, childhood shyness, chronic illness, and caffeine or substance use.  

Conventional Treatment 

Conventional treatment recommended by a medical doctor or other licensed medical professional may include medications to manage anxiety symptoms such as selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), antidepressants, and Buspirone. In addition to medication, treatment typically includes therapy to address the symptoms and behaviors experienced with anxiety. Cognitive Behavioral Therapy (CBT) or Acceptance Commitment Therapy (ACT) are common modalities used to identify and address maladaptive or distorted thoughts, and provide alternative thoughts and behaviors to replace worry thoughts. 

Easing Anxiety Through Food

While following guidelines for overall health like eating a nutrient dense, balanced diet and staying hydrated is important, there are many other dietary considerations that may help to ease anxiety symptoms. 

Support your gut with probiotic rich foods

About 95% of the body’s serotonin receptors are found in the gastrointestinal lining. Serotonin is a neurotransmitter that is involved in regulating mood and feelings of well-being. Eating probiotic rich foods helps to support a healthy balance of bacteria in the stomach, and strengthens the intestinal lining to prevent “leaky gut”. Probiotic foods include kimchi, kefir, plain greek yogurt (one with live probiotics listed as an ingredient), sauerkraut, and kombucha. 

Enjoy wild-caught salmon (or other fatty fish)

Fatty fish, such as salmon, are high in the brain boosting Omega-3 fatty acids EPA and DHA. These fatty acids help to decrease inflammation and regulate the neurotransmitters dopamine and serotonin which are involved in both anxiety and relaxation

Drink green tea

Green tea is rich in the amino acid L-Theanine which may help to reduce anxiety symptoms and boost brain health. It is also high in antioxidants which help to decrease inflammation and oxidative stress. This is important as anxiety may be associated with a lower antioxidant state.

Enjoy chamomile 

Chamomile is an herb that may help decrease anxiety due to its high amounts of antioxidants and inflammation fighting qualities. The benefits of chamomile can be enjoyed in many forms including tea, a tincture, an essential oil, or as an extract. 

Eat your leafy greens 

Low B vitamin levels have been associated with increased anxiety symptoms. Leafy greens are high in B vitamins and include kale, spinach, collard greens, and micro-greens. B vitamins are sensitive to both heat and light, as a result raw or lightly steamed greens tend to be higher in B vitamins than those more heavily cooked.

Experiencing anxiety can feel overwhelming, but it doesn’t need to be that way forever. Adding nutritional support to your doctor's traditional treatment plan can help. Already eating a nutrient dense diet but looking for more support? While we don’t treat sickness or disease, at Curated Wellness we can guide you towards a more holistic and well-rounded approach to your health. Our trained nutrition professionals can accompany you on your wellness journey through food and supplement choices, movement, and mindfulness. If you’re ready to take back your health with a knowledgeable guide and accountability partner, our practitioners are ready for you. Click to schedule a one-on-one!

About the Author

Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.

The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.