Anxiety refers to worrisome emotions. Occasional anxiety is normal. When anxiety becomes severe and frequent or persistent, however, it may indicate an anxiety disorder, such as post-traumatic stress, panic or generalized anxiety disorder. Symptoms of an anxiety disorder may include irritability, restlessness, heart palpitations, headaches and sleep problems. According to the University of Maryland Medical Center (UMMC), certain foods and dietary habits may exacerbate anxiety symptoms. For best results, seek a doctor's guidance.
Caffeinated Foods and Beverages
Caffeine is a bitter ingredient present in most coffee, tea, chocolate, energy drinks, dietary products aimed toward increased energy or weight loss and soft drinks. According to the UMMC, the stimulant properties in caffeine may increase or trigger restlessness associated with anxiety. Caffeine may also increase irritability, nervousness, heart rate and blood pressure. When consumed later in the day or in excess, caffeine may exacerbate sleep problems, which commonly affect people with an anxiety disorder. Since energy drinks often contain caffeine in addition to other stimulants, such as ginseng or guarana, risks of anxiety symptoms upon consuming the beverages may increase. Since people vary in their sensitivity to caffeine, observing the effects can help a person determine whether moderate consumption is acceptable.
Refined Carbohydrates
Refined carbohydrates stem from plant-based foods, such as whole grains, that have been stripped of vital nutrients during food processing. The UMMC suggests a diet that supports healthy blood sugar balance as a means of managing anxiety symptoms. Since refined carbohydrates are considered high-glycemic, or have a dramatic impact on blood sugar levels, replacing refined carbohydrates with complex or whole grain equivalents may prove helpful. Examples of refined carbohydrates include enriched white and wheat bread, enriched pasta, white rice (except basmati), instant rice, pastries, high-sugar soft drinks, candy and most cookies, cakes, crackers, chips and pretzels.
Food Allergens and Sensitivities
Food allergies refer to negative immune system responses to consuming certain foods (allergens). Food sensitivities, also known as food intolerances, may cause milder reactions that do not involve the immune system. According to the Mayo Clinic, moodiness is a potential adverse reaction a person may experience after eating a food they are allergic or sensitive to. Since mood balance is key in managing anxiety, avoiding foods that trigger adverse reactions may help. Common food allergen and sensitivity culprits include wheat, gluten, rye, barley, corn, soy, dairy products, eggs, nuts and shellfish. Doctor's guidance is suggested prior to eliminating foods or nutrient groups.
