Grains are harvested from wheat plants and used in bread, pasta, cereal and other foods. Whole grains retain more nutrients and dietary fiber than processed or refined grains and aid digestion because of high-fiber content. This provides you with a feeling of fullness without the digestive problems associated with high-fat foods. Whole grains also contain carbohydrates, which can help with anxiety.
Hunger from Stress
Anxiety often results from stress, causing nervousness, agitation and worry. Periods of stress may trigger hunger. Eating the right foods can relieve anxiety. If you grab and eat just any food, you may compound the problem. High-protein foods, for example, boost energy and alertness but this can also intensify your anxious feelings. Long-term anxiety may lead to anxiety disorders, in which you worry constantly, often about situations that do not call for such extreme concerns. Treatment of anxiety disorder requires therapy and medication.
Counter Effects
Whole grains fall into a category of foods that provide calming effects to help relieve anxiety. The carbohydrates in whole grains counteract the effects of too much energy from protein. Carbohydrates release insulin into the bloodstream. Insulin clears away most of the amino acids from protein, according to Middle Tennessee State University. Those amino acids increase levels of certain neurotransmitters that boost your energy levels. Insulin does not affect the amino acid tryptophan, which other amino acids normally crowd out of the bloodstream.
Carbohydrates and Serotonin
When tryptophan is left alone, it crosses the bloodstream into the brain and converts to serotonin. High levels of serotonin in the brain produce calming effects. Serotonin also reduces pain and aids sleep. Anxiety often causes sleeping disorders, which can aggravate anxiety even more. Eating whole-grain or whole-wheat bread, pasta and cereal, as well as oatmeal, oat bran and brown rice, provides you with the necessary carbohydrates to increase serotonin levels and bring on a sense of calm.
Balancing Meals
Balancing your food intake with protein and carbohydrates can give you the energy you need and also keep you relaxed to deal with anxious situations. Foods such as legumes, milk, cheese and tofu have rich protein content and also significant amounts of carbohydrates. Eat small, frequent meals throughout the day instead of three heavy meals, MayoClinic.com advises. Include whole-grain foods in your breakfast. Have whole-grain toast with fruit or yogurt for protein. Enjoy small amounts of meat or poultry on whole-grain bread with vegetables for lunch. Eat more whole grains in the evening for a relaxation effect that helps you sleep.
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