Connection Between Food and Anxiety

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CLEVELAND - If you find yourself feeling more anxious after eating certain types of foods, you’re not alone.

It can actually be quite common. 

“We know that our mood is affected by what we eat. Certain foods have been proven to increase levels of anxiety. And those are not surprising foods. Those are foods that we should be avoiding anyhow,” said Julia Zumpano, RD, registered dietitian for Cleveland Clinic.

Zumpano said foods that are ‘anxiety promoters’ include highly processed foods, fried foods, fast food, foods with lots of sugar or caffeine and alcohol. 

She recommends eliminating them from your diet, if possible. 

However, she knows it can be tough to do all at once. 

Instead, you could make small changes, like cutting down on how much caffeine you drink every day or trying to cook healthier meals at home. 

She also suggests keeping a journal and noting anxious moments and what you had to eat that day, which can help offer some insight. 

And while there are foods that can make you feel more anxious, there are foods that can make you feel better too. 

“Things like chamomile tea can help calm, any foods that have tryptophan can help lead to more calmness, so that’s things like turkey, tart cherries, nuts and bananas. So, whole foods really. We know magnesium-rich foods can help also be more calming,” said Zumpano.

Zumpano also recommends adding more omega-3 fatty acids to your diet. 

Research has shown they can aid in improving anxiety symptoms. 

Foods with omega-3's include fatty fish, walnuts, flax seeds and chia seeds.