Changing Your Diet Could Help With Anxiety

In England about 4.7 in 100 people suffer from anxiety, 2.6 from depression and 9.7 from depression combined with anxiety. That’s shit loads of people. Overall, 1 in 4 of us will experience a mental health problem this year and I am a one in four because I suffer from generalised anxiety disorder.

What you may not realise is that diet can make symptoms worse..

Anxiety isn’t necessarily caused by our diet but it can definitely make the symptoms worse. When it comes to anxiety eating healthily really does make a difference.

Before I got carted off to A&E with my epic (I’M DYING) panic attack, I’d noticed that I was getting palpitations after eating my daily Kit-Kat (four-fingers) and a pint of real ale would have me waking up at 2am with a 10/10 scale panic attack. The night I was taken to hospital, I’d downed a take-away and a pint of 7% beer. Not excessive by any means but a) I’m a lightweight and b) I was on the brink of nervous exhaustion due to the amount of adrenalin that had been surging through my body over the previous two years. There is NO doubt that it triggered the panic attack.

It makes sense to avoid foods which could be making your anxiety worse.

Such as:


Relaxes you initially but you wake up at 3am with a gob like a flip-flop because you are dehydrated. Dehydration can trigger a panic attack. Alcohol also mucks about with the serotonin levels in your brain which makes things worse once the alcohol has worn off.


It’s a stimulant so it makes your heart beat faster and can give you palpitations. It’s a known anxiety stimulant. Remember Tweak in South Park? One cup a day preferably in the morning is OK for most people but anything more than that is a panic attack waiting to happen. I’m an all or nothing type of girl so I’ve given it up completely and I have to say that some of the decafs on the market aren’t too bad at all!

Fried Foods

I noticed that I felt iffy after trawling my way through a full English and now I understand it’s because the digestive system has to work it’s arse off to digest it all. OOPS!



Naturally occurring sugars are fine but the nasty white refined stuff will have you hyperventilating into a paper bag before you can say ‘One lump or two?’

Dairy Products

Dairy isn’t bad in the grand scheme of things but when it comes to anxiety it can raise your adrenalin levels so if you’re already ‘buzzed off your baps’ it’s not rocket science to understand how eating a lot of dairy can contribute to your anxious state. I’ve ditched the cheese but can recommend the vegan cheese-less cheese slices which are relatively palatable with some imagination.

Acid Forming Foods

Acid forming foods play havoc with your magnesium levels. Many people are deficient in this mineral due to food processing. Low magnesium levels can also contribute to anxiety and many people say that taking a magnesium supplement greatly improves their symptoms. Some even say that it makes them disappear completely but low magnesium levels can cause the same symptoms anxiety.

That’s the depressing part but it’s worth looking at what you are ingesting to feel less anxious. As Del Boy says, ‘You know it makes sense, Rodney!’

So what can you eat and drink to make you feel a bit calmer?

Herbal Teas

Chamomile, Lemon Balm and Valerian are all calming drinks. Be careful with Green Tea though.. It has numerous health benefits but it’s also a stimulant, so make sure you drink it decaffeinated.

Fresh Fruit

Fruit will give you the energy you need without the buzz that sugar gives you. Bananas are also a good source of magnesium.


They make you fart but farting ‘trumps’ a panic attack any-day of the week. See what I did there?


Foods such as poultry, oats, dates, fish, peanuts, sunflower seeds, soy and chickpeas are rich in Tryptophan which is known to reduce anxiety.


Most of us are dehydrated and dehydration nearly always leads to anxiety symptoms so increasing how much you drink will improve things. I’ve found that knocking back a glass of Lancashire tap settles my palpitations down a treat.

Omega 3 Fatty Acids

Evidence suggests that Omega 3 is important for anxiety so Flaxseed oil, fish like salmon and tuna are good for you. Your house will stink like Grimsby Docks but your body will adore you for it. I also take a supplement and as well as the improvement in my anxiety, I’ve noticed that my brain doesn’t feel as ‘foggy’.



Magnesium is a calming mineral. It supports the nervous system and helps to prevent anxiety. In my opinion it definitely helps so I take a daily supplement to make sure I’m getting enough.

B Vitamins

B12 is the most common, but all B vitamins may have an effect on anxiety. B-vitamins play a strong role in the nervous system, so studies indicate that supplementing B vitamins could also improve anxiety outlook.

A word of caution about B Vitamins

I was taking a B vitamin complex until I realised that it was increasing my anxiety and I learned that Vitamin B6 is used in most energy supplements because it can increase the production of various energizing neurotransmitters such as dopamine, norepinephrine, and serotonin. It’s better to take it in the morning and with food.

The general function of norepinephrine is to mobilize the brain and body for action

When you are in a state of anxiety, your body is permanently ready for action so pumping more of this stuff into your body is going to increase anxiety levels. However, everybody is different in how things affect their body so the best idea is to see how it affects you and adjust the strength accordingly or leave them off altogether until you’re body isn’t constantly flooded with adrenalin and cortisol.

Cutting out the crap and eating more healthily will not cure your anxiety but I can assure you that it will improve how you feel. Alcohol, caffeine, sugar etc are all known to worsen anxiety and trigger panic attacks so removing those from your diet means less triggers to deal with. Less triggers means less adrenalin and cortisol. Try it. You may feel worse to begin with as withdrawal from any addictive substance makes you feel like you’re coming off crack (not that I know) but after a while you should notice an improvement. You will also notice that your skin is clearer and you don’t have ‘brain fog’.

I know how comforting food can be. My heart has soared many a time over the glorious sight of a Yorkie bar hiding at the back of the cupboard but I’ve also learned that those few minutes eating sugar-laden goodies isn’t worth the ambulance ride at 5am in the morning. If you want to get better, I strongly suggest you cut out the stimulants. This is not to say that you can never enjoy these things again. Once your body recovers and is no longer releasing stress hormones 24/7, you will be able to snaffle the odd doughnut and cappuccino again without it being a problem.

Until then, do the right thing by your bod, eh?





20 thoughts on “Changing Your Diet Could Help With Anxiety

  1. I really need to look at my diet. Again.

    Coffee is my major problem, coupled with the sugar in each one. Drink it beyond 7pm and I spend the night on edge which then carries over to my sleep. Drives Janet mad when I’m sat up in bed at 2am listening to late night radio (fascinating as it is, and it really is). After insisting I’m not drank any that night she made me count how many I’d had during the day. I ran out of fingers!?

    So I brought my curfew forward to 1pm and it made a huge difference. Then it slipped, and so did my nocturnal anxiety.

    So I’m starting again, with a few more of these tips. Shall report back ๐Ÿ™‚

    Liked by 1 person

    • Caffeine has a half-life of about 5/6 hours, so if you have your last drink at 1pm, you will still have caffeine in your system at midnight. If you are sensitive, like moi, it’s a problem. Also, I’d recommend trying to get to bed for 10.30 to be asleep by 11.30 as the restorative sleep phase happens between then and and about 1am. Those hours are worth double. Not only that but regularly keeping to these times helps to re-set your body clock, which should help with insomnia. I can vouch that this works. ๐Ÿ™‚


  2. Great information. I’ve dealt with depression severals times in my life and have found taking care of my body via food and exercise works best for me. Thanks for the information – and reminding me to go easy on the coffee and sugar. What we put into our bodies is so important.

    Bonne journรฉe- Suz

    Liked by 1 person

  3. Good tips. I think we all should think about what we actually put in our bodies before we just stuff it down our gullet. I know since my Crohns diagnosis I’ve been keeping an eye out on what triggers a bad day. Most of us know the proper things to eat. No fad diets, just proper, sensible eating.

    Liked by 1 person

  4. Interesting Tracy ๐Ÿ’ญ
    Good to see you are able to help yourself and be proactive in your own wellbeing ๐Ÿ‘๐Ÿผ
    My eating has definitely changed the older I get but it might have something to do with being more than often, a couple as opposed to a family of five.
    I have stopped talking a good old cuppa of PG Tips to be with me though โ˜•๏ธโŒ but I’m not sure on what effect it’s having on my sleep pattern ๐Ÿค” And I do make sure I drink a minimum of 2 litres of good old tap water during the day ๐Ÿšฐ โœ…
    Big loves ๐Ÿ˜˜ Xxxxx

    Liked by 1 person

    • Tea has caffeine in it so it will affect your sleep. I drink decaf and I don’t feel I’m missing out on flavour. It’s good about the water though. Good for the body and mind is a galss of tap. ๐Ÿ˜‰ Lufs you xxxxxxx


      • Did you see that program last week showing how drinks that say caffeine free in bold letters on the front actually do contain caffeine…….there’s been a big ‘hew har’ about it! Take a look a ingredients in tiny print and you might be surprised ๐Ÿ˜ฎ

        Liked by 1 person

      • Yeah. About 97% of caffeine is removed but that 3% shouldn’t affect you at all and you would need to drink about 10 cups a day to feel any effects from it. I’m not sure why they can’t remove it all though… xXx


  5. I’m an anxious person, too. This post is a great reminder of the way to eat and what to avoid. The hardest part is…living it! When that piece of pumpkin cheesecake is staring me in the face, it’s so hard to avoid taking a bite…or two…or three. ๐Ÿ™‚ Every day, I try again.

    Liked by 1 person

  6. Before I was formally introduced to Ms Aspergers, I was involved in a hit and run with Ms Anxiety. I could not understand why I was suddenly experiencing full blown attacks in public with seemingly no triggers or warning. Alarming and embarrassing… killer combination. So like a good aspie (although undiagnosed) I researched the sh*t out of anxiety. I cut caffeine over night, and I was a ‘I haven’t had my coffee don’t make me kill you’ kind of caffeine addict. I also cut out refined sugar and gluten and became that obnoxious know-it-all telling you all the ‘interesting’ facts I learned about why you ‘shouldn’t’ be eating/drinking certain foods and beverages. Like I had infinite friends to play this game with…
    I no longer have full blown attacks in public but have decided not to demonise food. Mostly cos I was getting anxiety about what I should and shouldn’t eat. Gluten is not the enemy (mostly cos bread is yummy) but Caffeine is still my nemesis as I can’t stomach the side effects, and I have a love -hate relationship with sugar in that I hate that I love it.
    Water is the real key and whole foods. These two will make enough of a difference to let you get safe footing to test out other options and choices.

    Liked by 1 person

    • You’ve pretty much described me. I went nuts about food, but one I stick to is decaf. I notice how crap I feel when I eat sugary stuff. I get palpitations and my anxiety is worse, but what’s life if you can’t eat the odd cake, right?


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