Can Certain Foods Help Ease Anxiety?

Check out this answer from Consensus:

The synthesis of current research indicates that certain foods and dietary patterns can help ease anxiety. Consuming a diet rich in fruits, vegetables, omega-3 fatty acids, and specific nutrients like zinc and magnesium is beneficial. Additionally, avoiding certain foods like artificial sweeteners and gluten, and increasing dietary variety, can also contribute to reduced anxiety levels. These findings highlight the potential of dietary interventions as a complementary approach to traditional anxiety treatments.

Anxiety disorders are prevalent mental health conditions that can significantly impact quality of life. Recent research has explored the potential role of dietary factors in managing anxiety, suggesting that certain foods and nutrients may help alleviate anxiety symptoms.

Key Insights

• Healthy Dietary Patterns and Nutrient Intake:
  • Increased consumption of fruits, vegetables, omega-3 fatty acids, and “healthy” dietary patterns are associated with reduced anxiety symptoms1 8 9.
  • Specific nutrients such as zinc, magnesium, selenium, and broad-spectrum micronutrient supplementation have been linked to lower anxiety levels1 9.
• Specific Foods and Nutrients:
  • Omega-3 fatty acids, found in fish oil, and polyphenols, present in foods like citrus pulp, carrot, spinach, and tomato pomace, can modulate gut microbiota and reduce anxiety-related metabolites4 5.
  • Lysine fortification in diets has been shown to reduce anxiety and stress responses in economically weak populations6.
  • Dietary natural products such as fish, coffee, tea, n-3 PUFA, lycopene, and dietary fiber may play a role in preventing and managing anxiety through mechanisms like reducing inflammation and oxidative stress2.
• Dietary Interventions and Patterns:
  • Avoiding artificial sweeteners and gluten, and including turmeric and vitamin D in the diet, are suggested nutritional interventions for anxiety3.
  • The Mediterranean diet, particularly its components like non-refined grains and vegetables, is associated with lower anxiety severity and prevalence8.
• Impact of Food Variety and Specific Foods:
  • Greater dietary variety is associated with lower food anxiety, particularly in individuals recovering from eating disorders10.
  • The mere offering of food, such as peanut butter sandwiches, can reduce anxiety in stressful situations like tests7.

Can certain foods help ease anxiety?