Certain foods may play a role in worsening anxiety, but other foods can work in your favor to reduce or prevent anxious symptoms. A nutritious, balanced diet helps you feel better to promote improved moods, MayoClinic.com says. Some foods or beverages may aggravate symptoms. The best foods don't cure anxiety, especially if you have chronic anxiety. See your doctor, who can provide dietary advice or prescription medicine for frequent episodes of anxiety.
Drinks
Limit or avoid alcohol and caffeine, which can exacerbate anxiety. Alcohol may provide an initial calming effect, but it causes anxious feelings as the body metabolizes it. Caffeine brings you temporary stimulation but may lead to the jitters, nervousness or insomnia to intensify anxiety. Drink plenty of water instead when feeling under pressure. Water avoids dehydration that changes moods.
Irritants
Learn the foods that worsen your anxiety. Some people have adverse reactions to certain foods or food additives that can alter their moods, MayoClinic.com says. Common foods that lead to irritable reactions may include dairy, eggs, nuts, shellfish, wheat, corn and soy. Take note of the foods you have eaten when anxiety strikes and eliminate them from your diet to see whether your condition improves.
Meals
Stress often leads to anxiety, making it important to maintain your body's metabolism to deal with pressures. Eating smaller, frequent meals throughout the day helps stabilize blood sugar levels and relieves or prevents anxiety. Try to stay relaxed when eating and dine in a calm environment. Eating when excited or undergoing unpleasant encounters can upset your stomach and worsen anxiety symptoms.
Energy Foods
High-protein foods help sustain your energy levels throughout the day to avoid bouts of anxiety. Don't eat large portions or fatty protein foods, which can worsen negative feelings. Choose skinless poultry, lean beef, fish, fresh fruit and vegetables, cheese and yogurt, HealthCentral says.
Carbohydrates
Carbohydrates may increase levels of serotonin in the brain to improve moods, according to MayoClinic.com. Whole grains, such as whole-wheat bread and cereal, brown rice, oatmeal and oats, provide you with carbohydrate-rich benefits. They satisfy your hunger without overeating: so you avoid indigestion or gas that can contribute to anxiety. Fish, nuts, potatoes and unsalted crackers also contain carbohydrates. Tryptophan, an essential amino acid, may provide the brain with chemicals to help relax moods. Bananas, oats, poultry, cheese, nuts and milk have tryptophan.
Habits
Once you've found the foods to eat or avoid to reduce your anxiety, stick with your eating patterns even when you don't have anxiety. The healthy diet you have discovered can help prevent negative feelings in the future. Get into the habit of keeping the foods that make you feel good on hand. Having healthy snacks, such as nuts or protein bars, throughout the day keeps your appetite satisfied and your mind at ease.
