Foods to Naturally Reduce Social Anxiety Without Emotional Eating

Typically beginning in adolescence, social anxiety is the most common form of anxiety disorder. Today, approximately 7% of the population- about 1 in 14 people- suffer from it.

This type of anxiety doesn't go away on its own if left untreated at a young age. Its long-term effects can be serious, often leading to isolation, limited personal growth, and challenges in one’s romantic, family, and financial future.

According to experts, certain foods may actually help reduce social anxiety and even make it easier to form new friendships. Professor John Cryan, co-author of a study published in Proceedings of the National Academy of Sciences, conducted experiments on mice and noted that “increasing the amount of fiber and fermented foods in the diet may have an impact”. He mentions fermented foods such as kimchi, sauerkraut, certain cheeses, and also pickles and yogurt as being potentially helpful.

Previous research has shown that poor nutrition or an unbalanced caloric intake can worsen symptoms of anxiety. For people with anxiety disorders, it is recommended to consume foods rich in magnesium, B vitamins, and omega-3 fatty acids. Whole grains, lean proteins, and healthy fats are also encouraged.

Recommended foods for reducing anxiety include celery, bananas, blueberries, figs, pineapple, cabbage, artichokes, beets, avocado, tuna, salmon, broccoli, spinach, beans, cashews, almonds, walnuts, chia seeds, barley, quinoa, and even olive oil.

Conversely, it is advisable to avoid sugary drinks, baked goods, processed foods, refined grains, and fried foods.

A balanced, nutrient-rich diet can support mental wellness and ease anxiety, without falling into the trap of emotional eating.