Best and Worst Foods for Anxiety: What to Eat and Avoid During Stressful Times

During challenging times, it’s important to be mindful of what we eat, as certain foods can help calm anxiety, while others may trigger or worsen it.

Foods That Help Soothe Anxiety

According to Dr. James Balch, author of a well-known medical encyclopedia, eating small meals throughout the day helps balance blood sugar levels, which is essential for stabilizing mood and preventing anxiety spikes.

You should also increase your intake of foods high in calcium and magnesium, such as:

• Salmon

• Sardines

• Soybeans

• Broccoli

• Unsweetened plain yogurt (with probiotics)

If you're on a strict diet, cutting carbs completely may backfire. Carbohydrates help the body produce serotonin, a calming hormone that promotes emotional stability and a sense of peace. Eliminating them can leave you more anxious and unsettled.

What to Avoid If You're Feeling Anxious

• Coffee

• Black and green tea

• Energy drinks

• Alcoholic beverages

More importantly, steer clear of processed sugars, which can create spikes and crashes in blood sugar that worsen stress. This includes:

• Cakes and pastries

• Cookies

• White flour products

• Soft drinks

• Candy and sweets

Boost Your B Vitamins

Many people who struggle with anxiety are found to be deficient in B vitamins, which are critical for healthy brain function and emotional balance. Make sure to include B-rich foods in your diet such as whole grains, legumes, eggs, and leafy greens — and consider taking a B-complex supplement if needed.

In stressful times, nutrition matters more than ever. A mindful, balanced diet can provide your body and brain with the tools they need to cope, regulate emotions, and stay calm.