What you eat can have a big impact on your mental health. When you're stressed, your body releases cortisol, a hormone that can make you crave sugary, fatty, or caffeinated foods. While these may give you short-term relief, they can actually make anxiety worse over time. Anxiety impacts millions worldwide, and people often manage it with medications, exercise, meditation, or therapy. However, many don't realize the connection between diet and mental well-being. Research shows that some foods can reduce anxiety while others can make it worse. Knowing which foods to avoid is a key part of managing anxiety.

What Is Anxiety?
Anxiety is a feeling of intense worry and fear, often paired with physical symptoms like a fast heartbeat. While occasional anxiety is normal, persistent feelings may signal an anxiety disorder. Treatment can help control symptoms and improve coping strategies.
Here are 9 foods that can negatively impact anxiety:

  1. Sugar
    Sugar is found in many foods and beverages, but it can cause your glucose levels to spike and then crash. This fluctuation can slow brain function and increase feelings of anxiety. High sugar consumption can also worsen mood and make it harder to cope with stress.

  2. Artificial Sweeteners
    Artificial sweeteners like aspartame can interfere with serotonin production. Serotonin is a neurotransmitter that affects mood and sleep. When serotonin levels are disrupted, it may lead to anxiety and discomfort.

  3. Alcohol
    Although alcohol may initially make you feel relaxed, it can cause anxiety later. It alters serotonin levels in the brain, and the effects of alcohol-induced anxiety can last even after the alcohol has worn off.

  4. Fast Food
    Fast food often contains high amounts of sodium, sugar, trans fats, and carbs. These ingredients can lower your mood and increase feelings of irritability. The sugar rush from fast food can cause a quick spike in blood sugar, followed by a crash that may leave you feeling anxious.

  5. Sodium
    Excessive sodium intake can raise blood pressure and disrupt your immune system, making you feel more anxious or uncomfortable. High sodium levels can also contribute to bloating and other physical discomforts that can trigger anxiety.

  6. Caffeine
    Caffeine is known for alertness, but it can also speed up your heart rate and cause shakes. For someone dealing with anxiety, caffeine can make symptoms worse, causing feelings of panic or hyperventilation.

  7. Wheat Bran
    Though wheat bran offers fiber, it can cause problems for people with anxiety. The high phytic acid content in wheat bran affects the body's ability to absorb essential minerals like zinc, which is linked to anxiety regulation.

  8. Apple Juice
    Apple juice contains high levels of sugar and refined fructose, both of which can lead to a quick spike in blood sugar. This spike raises adrenaline levels, which increases your heart rate and triggers feelings of anxiety.

  9. Ketchup
    Although ketchup might seem harmless, it contains sugar, fructose, and sodium. These ingredients can cause your blood pressure and sugar levels to rise, which leads to physical discomfort and anxiety.

Foods to Ease Anxiety
Now you know which foods to avoid if you have anxiety. But what about foods that can help? A balanced diet with fresh, whole foods may improve anxiety symptoms over time.

Here is a quick list of foods to try if you want to reduce anxiety:

  • Brazil nuts
  • Fatty fish (salmon, sardines, trout)
  • Eggs
  • Yogurt
  • Green tea
  • Pumpkin seeds

Also, remember to stay properly hydrated throughout the day.

Just because you know certain foods can impact anxiety doesn’t mean you have to completely avoid them. For example, while caffeine can contribute to anxiety for some people, it can still be enjoyed in moderation if consumed mindfully. Many of the foods mentioned in the article can fit into a healthy diet if you stay aware of how they affect your body. The key is to pay attention to your choices and how they influence your stress levels and overall well-being.