Jeffrey Salazar
There is a clear link between diet and anxiety. Nutritional research indicates that a diet rich in antioxidants can reduce anxiety, while a pro-inflammatory diet, including high-sugar and high-processed foods, can heighten anxiety and cause neurochemical changes. A diet high in sugar and fat can also affect behaviour in animal models, and may do the same in humans. People with mood disorders often have poor-quality diets, and modified diets are increasingly being used to treat behavioural and mood disorders.
How changes in diet effect anxiety
| Characteristics | Values |
|---|---|
| Diets high in fat and sugar | Can increase anxiety and mood disorders |
| Diets low in magnesium | Can increase anxiety |
| Diets rich in antioxidants | Can reduce anxiety |
| Diets with adequate fruits and vegetables | Can help reduce anxiety |
| Diets with lean meats and healthy fats | Can help reduce anxiety |
| Diets with caffeine and alcohol | Can worsen anxiety |
| Diets with processed foods | Can cause neurochemical changes that heighten anxiety |
| Maternal diet | Can influence anxiety in offspring |
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What You'll Learn
Diets high in fat and sugar can increase anxiety
While mood disorders are often associated with poor quality diets, the reverse may also be true. Diets high in fat and sugar can increase anxiety and negatively affect brain chemistry. Research on rats has shown that a diet high in fat and sugar can lead to long-lasting changes in the neural circuitry associated with emotion regulation and emotional learning. Rats on high-fat diets, for instance, learned to fear new items more quickly. These effects, including disrupted emotional regulation, emotional learning, and fear learning, could predispose a rat to increased anxiety-like behaviours.
A similar study found that rats on a high-fat and high-sugar diet showed an increased response to fear relative to those on a normal diet. The researchers also discovered that the high-fat-and-sugar diet group had disrupted functioning in prefrontal regions, which are associated with fear regulation. This study adds to the growing body of work suggesting that what we eat can have a direct impact on brain function and behaviour.
In humans, a diet high in fat and sugar can lead to distinct neurological changes, specifically in the amygdala, the brain area involved in learning fear. This can result in disrupted emotional regulation and increased anxiety. A sugar rush, for example, can mimic a panic attack. Additionally, a diet high in fat and sugar can lead to energy spikes and crashes, which can further exacerbate feelings of anxiety.
While more human studies are needed, the available evidence suggests that diets high in fat and sugar can increase anxiety and negatively impact mental health. It is important to note that dietary changes may not lead to immediate results in anxiety management, and an integrated treatment approach, including talk therapy, mindfulness techniques, stress relief, good sleep hygiene, and a balanced diet, is recommended.
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Diets rich in antioxidants can reduce anxiety
A diet rich in antioxidants can help reduce anxiety and its symptoms. Antioxidants are best known for their ability to fight free radicals, which are unstable molecules that can trigger oxidative stress and cellular damage, ultimately increasing the risk for various diseases. The more antioxidants you consume, the better equipped your body is to counteract the effects of free radicals.
Citrus fruits and bell peppers are rich in vitamin C, which has antioxidant properties that may help reduce inflammation and prevent cell damage that may promote anxiety. Dark chocolate contains flavonols, which are plant compounds that act as antioxidants and may benefit brain function and have neuroprotective effects. Research has also shown that diets low in magnesium can increase anxiety-related behaviours in mice, so consuming foods rich in magnesium, such as leafy greens, legumes, nuts, seeds, and whole grains, may help reduce anxiety.
A study published in the Nutrition Journal examined the antioxidant levels of 3,100 foods, spices, herbs, drinks, and supplements. The study found that a plant-based diet may protect against chronic oxidative stress and its effects, such as an increased risk for various diseases. Spices with both antioxidant and anti-anxiety properties include turmeric and ginger.
It is important to note that while diet can play a role in managing anxiety, it should not be the only approach. An integrated treatment approach, including talk therapy, mindfulness techniques, stress relief, good sleep hygiene, and a balanced diet, are all important parts of managing anxiety.
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A healthy diet can complement other treatments for anxiety
In addition to a healthy diet, drinking enough water, and limiting or avoiding alcohol and caffeine can help relieve anxiety. Caffeine, in particular, can make one jittery and nervous, and it can also mess up sleep, neither of which helps with anxiety. Similarly, gluten can also cause anxiety or depression, making one feel sluggish. It is important to check labels and try to avoid gluten if you are sensitive to it.
It is also important to note that the body needs time to adjust to any dietary changes. If you are otherwise healthy and cut back on processed sugar, you may feel your anxiety slowly improve. However, if you are only using diet to combat anxiety, this change may not be obvious or immediate. An integrated treatment approach, including talk therapy, mindfulness techniques, stress relief, good sleep hygiene, and a balanced diet, is essential for managing anxiety.
Finally, specific foods have been shown to reduce anxiety. For example, diets low in magnesium were found to increase anxiety-related behaviors in mice. Thus, foods naturally rich in magnesium, such as leafy greens, may help a person feel calmer.
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The gut microbiome influences the link between diet and anxiety
The gut microbiome is critical for maintaining human health and the immunological system. The gut microbiota and the brain are interconnected in a bidirectional relationship, as research on the microbiome–gut–brain axis shows. Significant evidence links anxiety disorders to the community of microbes that live in the gastrointestinal system.
The composition and abundance of gut microbiota, especially Firmicutes and Bacteroidetes, are associated with several mental disorders, including anxiety. Gut bacterial strains such as Coprococcus, Subdoligranulum, Eggerthella, and Ruminococcaceae are linked to anxiety. The gut microbiome is also associated with the prevalence of anxiety in individuals with comorbid Irritable Bowel Syndrome (IBS).
The major determinant of gut microbiome composition throughout adulthood is diet. Fast changes in microbiome composition occur in response to changes in dietary intake. A high-fibre diet specifically affects the gut microbiota as it can only be digested and fermented by enzymes from the microbiota living in the colon. Short-chain fatty acids are released due to fermentation, which lowers the pH of the colon, limiting the growth of harmful bacteria.
The pathogenic effect of gut dysbiosis is linked to anxious behaviours. A modified diet can be used to target the gut microbiota as a treatment approach for anxiety. This includes the intake of fish, omega-3 fatty acids, macro- and micro-nutrients, prebiotics, probiotics, synbiotics, and postbiotics.
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People with anxiety may be prone to emotional eating
Dysregulation of negative emotions is a significant risk factor for emotional eating. Adolescents experiencing stress and anxiety are likely to develop eating disorders, like emotional eating. Social anxiety, in particular, can trigger emotional eating behavior as individuals with social anxiety tend to be extremely sensitive to the criticism and negative thoughts of others and try their best to avoid them.
Studies have shown that individuals diagnosed with generalized anxiety disorder (GAD) exhibit deficits in emotion regulation related to emotional clarity, understanding, reactivity, and acceptance. This ineffective regulation of negative emotions may be a risk factor for emotional eating, leading to dysfunctional behaviors and weight gain.
It is important to note that the relationship between emotional eating and weight gain is complex. While emotional eating is associated with overweight and obesity, negative emotions did not correlate with food intake in laboratory situations in some studies. However, in individuals with moderate obesity or severe obesity, underlying factors such as the severity of obesity and the diverse pathways of emotional eating may play a role in this relationship.
Overall, individuals with anxiety may be prone to emotional eating due to their tendency to seek pleasurable foods as a coping mechanism for negative emotions. This can lead to a cycle of mood and food preference changes, further influencing their eating behaviors.
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Frequently asked questions
Working towards a well-balanced diet with adequate fruits, vegetables, lean meats, and healthy fats is a good recommendation for those who struggle with anxiety. A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods.
Foods rich in magnesium and antioxidants may help ease the symptoms of anxiety. Examples include leafy greens, such as spinach and Swiss chard.
Foods high in fat and/or sugar can affect behaviour and mood, which may increase anxiety. Caffeine and diet soda should also be avoided as they can make you jittery, nervous, and depressed.
If you are only using diet to combat anxiety, this change may not be obvious or immediate. As with any dietary change, your body will need some time to adjust.
An integrated treatment approach including talk therapy, mindfulness techniques, stress relief, good sleep hygiene, and a balanced diet are all important parts of your care. Involve a nutritionist if you need extra guidance.
