Diet to Reduce Anxiety
Discover which diet to follow to reduce anxiety. Omega-3s, magnesium, limit caffeine and sugar, gut-brain axis. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
Diet and Mental Health
What you eat directly influences your brain and mood. The gut-brain axis closely links your gut microbiome to your mental health. An adapted diet can be an effective complement to anxiety management.
Omega-3s: Brain Allies
Omega-3s (EPA and DHA) have anti-inflammatory properties and are essential for brain function. Studies show they can reduce anxiety symptoms. Sources: fatty fish, flaxseeds, walnuts, chia.
Magnesium: The Anti-Stress Mineral
Magnesium plays a role in nervous system regulation and stress response. A deficiency is associated with increased anxiety. Sources: nuts, seeds, dark chocolate, leafy greens, legumes.
What Worsens Anxiety
Excess caffeine stimulates the nervous system and can trigger or worsen anxiety. Blood sugar spikes (quick sugars) can mimic anxiety symptoms. Alcohol disrupts sleep and can worsen anxiety long-term.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide to Reduce Anxiety
Important: Anxiety may require medical and psychological care. This dietary guide is a complement, not a replacement, for professional care if needed.
Diet directly influences your brain and mood. Here’s how to optimize your meals to support your mental health.
The Gut-Brain Axis
Your gut is sometimes called your “second brain”:
- 95% of serotonin is produced in the gut
- The microbiome communicates with the brain via the vagus nerve
- An imbalanced microbiome is associated with more anxiety
- Fermented foods and fiber support this axis
Anti-Anxiety Nutrients
1. Omega-3s (EPA and DHA)
Benefits:
- Brain anti-inflammatories
- Essential to neuron structure
- Studies show anxiety reduction
Sources:
| Food | Omega-3 per 100g |
|---|---|
| Salmon | 2.3 g |
| Mackerel | 2.5 g |
| Sardines | 1.5 g |
| Chia seeds | 17 g (ALA) |
| Walnuts | 9 g (ALA) |
| Flaxseeds | 23 g (ALA) |
Goal: 2-3 servings of fatty fish per week
2. Magnesium
Why it’s important:
- Regulates nervous system
- Modulates stress response (HPA)
- Deficiency = increased anxiety
Sources:
- Pumpkin seeds (550 mg/100g)
- Almonds (270 mg/100g)
- Dark chocolate 70%+ (230 mg/100g)
- Spinach (80 mg/100g)
- Avocado (30 mg/100g)
Needs: 300-400 mg/day
3. B Vitamins
- B6: production of serotonin and GABA
- B12: nervous system health
- Folate: neurotransmitter synthesis
Sources: meat, fish, eggs, leafy greens, legumes
4. Zinc
- Involved in mood regulation
- Sources: oysters, meat, seeds, legumes
5. Probiotics
Strains studied for anxiety:
- Lactobacillus rhamnosus
- Bifidobacterium longum
Sources: yogurt, kefir, sauerkraut, kimchi
What Worsens Anxiety
Caffeine
- Stimulates adrenaline
- Can trigger palpitations, trembling
- Worsens anxiety in sensitive individuals
- Recommendation: limit to 1-2 cups/day, no coffee in afternoon
Quick Sugars
Blood sugar spikes can mimic anxiety:
- Trembling
- Sweating
- Irritability
- Difficulty concentrating
Solution: complex carbs + protein + fiber
Alcohol
- Temporary calming effect BUT
- Disrupts sleep
- Can worsen anxiety the next day
- Depletes B vitamins
- Recommendation: limit strongly or eliminate
Ultra-Processed Foods
- Low in essential nutrients
- High in additives
- Imbalance the microbiome
- Associated with more depression and anxiety
Anti-Anxiety Foods
Best Choices
- Fatty fish: salmon, mackerel, sardines
- Nuts and seeds: omega-3s, magnesium
- Leafy greens: magnesium, folate
- Yogurt and kefir: probiotics
- Dark chocolate 70%+: magnesium, flavonoids
- Eggs: tryptophan, B12
- Oats: fiber, B vitamins
- Bananas: magnesium, B6
- Turmeric: anti-inflammatory
- Green tea: calming L-theanine (low caffeine)
Sample Anti-Anxiety Day
Breakfast:
- Oatmeal + berries + walnuts
- Green tea or herbal tea
Lunch:
- Grilled salmon
- Quinoa
- Spinach and broccoli
- Olive oil
Snack:
- Plain yogurt + pumpkin seeds
Dinner:
- Vegetable omelette
- Salad with avocado
- Whole grain bread
Before bed:
- Chamomile tea
Complementary Lifestyle
Diet alone isn’t enough:
- Exercise: reduces cortisol
- Sleep: essential for emotional regulation
- Meditation/breathing: activates parasympathetic
- Limit screens: stress reduction
- Social contact: emotional support
Why Voical Can Help You
Tracking the link between diet and anxiety is revealing. With Voical, note your meals and your stress/anxiety level. Tracking helps you identify foods and habits that influence your mood, to personalize an anti-anxiety diet.