To reduce and fight anxiety, it is important to prioritize foods rich in magnesium, omega-3s, fiber, probiotics, and tryptophan. Good examples of these anxiety-fighting foods include bananas and dark chocolate.

These specific nutrients help regulate gut flora and boost serotonin production. This promotes relaxation and helps keep anxiety symptoms under control.

It is also recommended to limit the consumption of foods high in sugar and white flour. These ingredients are often associated with blood sugar spikes and disruptions in serotonin production, which can potentially worsen anxiety.

Foods that help with anxiety

The main types of foods that help improve anxiety symptoms are:

1. Omega-3s

Omega-3 is a healthy fat rich in EPA and DHA, fatty acids that support brain function and help reduce anxiety. According to Harvard Health Publishing, research indicates that a low intake of omega-3s is associated with higher levels of anxiety, and consuming these fatty acids may be beneficial for easing symptoms.

Therefore, it is important to consume foods rich in omega-3s, such as tuna, salmon, sardines, flaxseed, chia seeds, nuts, and avocados. In some cases, taking omega-3 supplements may be necessary, but these should be recommended by a doctor or registered dietitian.

2. Magnesium

Some research suggests that magnesium may assist in the treatment of stress and anxiety by improving brain function; however, more studies are needed to confirm this relationship.

This mineral is found in foods like oats, bananas, spinach, pumpkin seeds, sesame seeds, flaxseed, and chia seeds, as well as in nuts such as Brazil nuts, almonds, and peanuts. Check-out a complete list of magnesium-rich foods that you can add to your diet.

3. Tryptophan

Tryptophan is an amino acid that aids in the production of serotonin, a hormone essential for preventing anxiety, stress, depression, and insomnia.

This amino acid can be found in foods such as meat, chicken, fish, eggs, bananas, cheese, cocoa, tofu, pineapple, salmon, dark chocolate, and nuts in general, including walnuts and almonds.

4. B complex vitamins

B complex vitamins, specifically vitamin B6, vitamin B12, and folic acid, are important regulators of the nervous system and participate in serotonin production. These vitamins are found in whole grains, such as brown rice, whole wheat bread, and oats, as well as in other foods like bananas, spinach, and other green vegetables.

5. Vitamin C and flavonoids

Vitamin C and flavonoids are antioxidants that reduce stress and anxiety by helping to control hormone production. The main sources for these are citrus fruits (such as oranges, pineapples, and tangerines), chocolate, and fresh vegetables.

Learn more about vitamin C foods that you can incorporate into your meals.

6. Fiber

Consuming fiber-rich foods promotes intestinal health, helps regulate blood sugar levels, and increases feelings of fullness, making fiber an excellent option for people managing anxiety.

HIgh-fiber foods include fruits, vegetables, whole grains, and legumes, among others.

7. Probiotics

Scientific studies have demonstrated that dysbiosis (an imbalance of the intestinal microbiota) and gut inflammation may be related to emotional changes, including anxiety and depression. Therefore, using probiotics could help reestablish normal microbial balance and may have a potential effect on the treatment and prevention of anxiety and depression.

Probiotics can be ingested through fermented foods like plain yogurt, kefir, tempeh, and kombucha; however, they can also be consumed as supplements available at pharmacies.

Foods that worsen anxiety

Certain foods should be avoided because they can trigger or worsen anxiety symptoms:

Sugar and sweets in general;
Sugary drinks, such as processed juices, soda, and energy drinks;
White flour, cakes, cookies, pastries, and white bread;
Caffeine, present in coffee, yerba mate, green tea, and black tea;
Alcoholic beverages;
Refined grains, such as white rice and white pasta;
Unhealthy fats, such as those found in sausages, hot dogs, ham, bologna, processed turkey breast, stuffed cookies, fast food, and frozen ready-made meals.

Anxiety can cause physical and psychological symptoms, including headaches, chest pain, lack of concentration, and an increased desire to eat even without hunger.

Meal plan for anxiety

The table below provides an example of a 3-day menu to help fight anxiety:

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup unsweetened orange juice + 2 slices whole wheat bread with cheese	1 cup unsweetened pineapple juice + 2 scrambled eggs with tomato and oregano + 2 slices whole wheat toast	2 banana and oat pancakes with peanut butter and strawberries + lemon juice
Morning Snack	10 cashews + 1 cup kombucha	1 banana + 1 tbsp almond butter + 1 tbsp chia seeds	3 squares of 70% dark chocolate
Lunch/Dinner	1 salmon fillet with baked potatoes and spinach salad with 1 tbsp olive oil + 1 banana for dessert	Beef stroganoff + 4 tbsp brown rice + 1 cup vegetables sautéed in olive oil + 1 apple	Bell pepper stuffed with tuna and white cheese au gratin + arugula, tomato, and onion salad + 1 tangerine for dessert
Afternoon Snack	1 plain yogurt with chopped strawberries + 1 tbsp rolled oats	1 cup papaya smoothie made with plain yogurt + 1 tbsp rolled oats	1 papaya yogurt + 2 tbsp oats + 2 tsp honey

The quantities indicated in the menu vary according to age, sex, physical activity level, and general health status. Therefore, it is ideal to consult a registered dietitian for a complete assessment and the creation of a nutritional plan tailored to your specific needs.

7 Foods That Help w/ Anxiety (& 7 That Worsen It) + Free Meal Plan