by Craig Carda October 26, 2019 2 min read

Living with anxiety can be difficult. However, following an anti anxiety diet can help you feel better in a more healthy and natural way than many traditional anxiety treatments. But what are the best foods and nutrients to give your body in order to lessen anxiety?

Dealing with anxiety diet stress

Before discussing which specific foods help with anxiety symptoms, consider these key points when planning your personal anti-anxiety diet:

Avoid drugs and alchohol for anxiety

  1. Avoid Drugs and Alcohol - While one drink may initially provide a calming effect, as your body processes the alcohol it can increase anxiety symptoms.

Drink more water to deal with anxiety

2.Drink More Water - Dehydration speeds many metabolic symptoms, feeding into your anxiety.

Avoid cigarettes and caffiene with anxiety

3.Avoid Tobacco and Limit Caffeine - Stimulants such as caffeine and tobacco can affect your metabolism and mood and induce anxiety symptoms.


4.Supplements - natural supplements can help with vitamin deficiency that can increases your risk for anxiety.

Complex carbs for anxiety such as brocoli and cucumbers


5. Choose COMPLEX Carbohydrates - Complex carbohydrate foods (starches) increase serotonin levels, producing a calming effect. It is important to increase COMPLEX carbs while decreasing your intake of simple carbohydrates (refined sugars).

Small meals help with anxiety like small portions

6. Eat Smaller Meals More Often - Anxiety symptoms can be reduced by maintaining stable blood sugar and energy levels. By eating smaller, more frequent meals will help balance both.


Ten foods that help with anxiety symptoms that you should add to your diet:


  1. Turkey - As you have probably experienced on Thanksgiving Day, turkey contains an amino acid known as tryptophan, which reduces anxiety and calms the mind.

    2.Sushi - Sushi is rich in stress relieving nutrients including magnesium and vitamin B.

     3.Greek Yogurt - Plain, unsweetened Greek yogurt helps lower blood pressure, provides vitamins B6 and B12 plus magnesium and calcium - all great for reducing anxiety.

    4. Blueberries - Blueberries are a rich source of antioxidants and vitamin C, which reduces stress and anxiety.

    5.Oatmeal - Eating foods rich in fiber (whole grains and oats) increases your serotonin levels, reducing agitation and anxiety.

    6.Almonds - Raw or roasted almonds increase serotonin in the brain, resulting in decreased anxiety while also inhibiting panic attacks. Avoid salted almonds as their sodium contributes to high blood pressure, panic and anxiety.

    7.Tea - Chamomile and peppermint teas have been used for anxiety for centuries.

    8.Ginger - Ginger contains 14 antioxidants and bioactive compounds that positively influence serotonin levels and reduce anxiety.

   9.Broccoli - Broccoli is a rich source of nutrients including stress and anxiety fighting essential B vitamins, and folic acid (a family member for B vitamins).

   10.Beets - Beets and fresh beet juice have anti-inflammatory properties in addition to Vitamins A, D, E, and K that play an important role in mental health, including fighting depression and anxiety.

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Craig Carda
Craig Carda

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