The expert lists the foods that help manage anxiety – and explains which ones to avoid

Many of us struggle with anxiety or have experienced it. But there are natural ways to try to help it – and it seems more people are looking into the idea.

Benenden Health said it has seen a 75% increase in online searches for “natural ways to manage anxiety” in the past three months and a 100% increase in “foods that make anxiety worse” in the past year.

Llinos Connolly from Benenden Health said: “Nutrition can play an important role in mental wellbeing, including anxiety. But just as there are some foods that make anxiety symptoms worse, there are plenty of tasty and nutritious meals that can also help alleviate common symptoms. The most effective way to reduce anxiety through your diet is to eat healthy, balanced meals.

“But when you’re anxious, it’s common to feel nauseous, which can prevent you from eating at all. However, not eating enough calories per day can actually make your anxiety symptoms worse because it causes your blood sugar to drop.

“Furthermore, there is growing evidence that ultra-processed foods such as cereals, processed meats and chips can contribute to anxiety symptoms. So avoiding these foods during times of anxiety could be beneficial. Eating easily digestible foods and staying well hydrated can increase your mood-enhancing serotonin levels, helping to relieve anxiety symptoms.”

Five foods to help with anxiety

Dark green with leaves

Incorporating dark leafy greens such as spinach, kale and pak choi into your meals can help manage anxiety. They’re full of brain-boosting vitamins like magnesium, which regulates serotonin and promotes better sleep, a common problem for those struggling with anxiety.

In addition, these vegetables are rich in vitamin B, which can help reduce stress levels. Try mixing spinach into your favorite curry or tossing pak choi into your stir-fry for a delicious, anxiety-busting meal.

Salmon

A renowned brain food, salmon is not only tasty and nutritious, but it can also help alleviate symptoms of anxiety. Other alternatives include sardines, mackerel or herring. This is because fish is rich in vitamin D and omega-3 fatty acids.

Studies have shown that a lack of vitamin D can lead to increased feelings of anxiety. As such, increasing your intake of vitamin D through your diet may help reduce anxiety symptoms. Additionally, including cod liver oil tablets in your routine can be a convenient way to increase your omega-3 levels, as studies have shown that taking omega-3 supplements is a great way to help anxiety symptoms .

Yogurt

Rich in probiotics that boost gut health, yogurt is a great addition to your diet if you’re dealing with anxiety. In particular, if you struggle with sleep, mood, or digestion during times of anxiety, the probiotics in yogurt can relieve these symptoms and increase serotonin production. Opting for yogurts with live cultures will maximize these benefits.

Green tea

A soothing cup of green tea is a great beverage option to reduce the stress hormone, cortisol. Green tea contains high levels of L-theanine, which is a chemical that supports cognitive function, sleep, blood pressure and relaxation, playing a key role in reducing anxiety.

It’s important to note that not all teas have this effect, and some can even make symptoms worse. Avoid any beverages that contain high levels of caffeine that trigger the nervous system, such as black tea or coffee.

ALMOND

A tasty on-the-go snack, almonds are a well-known food that helps with anxiety thanks to the vitamins and healthy fats they contain. In general, foods that contain high levels of fat can worsen symptoms, however, the fats in almonds are actually beneficial. This superfood has a number of health benefits, including weight regulation and protection against diabetes.

When it comes to managing anxiety symptoms, the high vitamin E content is especially valuable for improving mood. So be sure to pick up a bag of these tasty nuts at your next grocery store for a host of health benefits.