Foods to avoid if you have anxiety

Foods to avoid if you have anxiety

Isn’t it customary to treat yourself to a special lunch or dinner when there’s a reason to celebrate? Similarly, skipping meals or overindulging while depressed or upset is not uncommon for many people. We choose certain foods depending on how we feel—happy or depressed. What we eat depends on how we feel. Similarly, our moods might change depending on what we consume. Since they are more prone to mood swings, people with anxiety or depression will notice the effect more readily. This also implies that eating the right foods can help us change our moods for the better. Our gut is called our “second brain,” and what happens inside significantly impacts our overall health.

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However, just as some ingredients might improve anxiety and our overall mental health, others can have the opposite effect.

Top foods to abstain from if you have anxiety

Food can significantly impact mental health, stress levels, and mood. Certain meals may either induce or exacerbate the signs and symptoms of anxiety, depression, and other long-term mental health issues. Numerous common foods have been discovered to cause anxiety, even though each person’s symptoms and triggers differ.

Excessive Sugar

This one makes more sense as sugar raises blood glucose levels, which makes people feel happier and more content overall. Conversely, the person becomes depressed and agitated as their glucose levels fall. Additionally, sugar harms the brain’s neurons and synapses. Therefore, consuming too much sugar must be prevented. A once-in-a-while doughnut or candy bar is acceptable, but a diet that is habitually heavy in sugar is terrible for our bodies and minds. For instance, a 2019 study discovered that people who regularly drank soft drinks had significantly higher rates of anxiety and despair.

Processed and Fried Foods

Could consuming processed meals like hot dogs, sausages, pies, and cakes make you feel anxious later on? A diet high in processed and fatty foods has been correlated with increased depression, according to researchers in London. According to the study, those who ate “whole” foods like fish and vegetables had a 58 percent lower incidence of depression than those who mostly consumed fried food, processed meat, high-fat dairy items, and sweetened desserts. Therefore, it is better to avoid processed foods to improve your mood.

High anxiety levels have been linked in studies to highly processed foods, possibly due to their function in promoting inflammation. Processed foods include fried food, baked goods, and refined foods.

Processed foods have high salt levels, including processed cheeses, cured meats, and canned soups. Excessive salt consumption elevates blood pressure and puts more strain on the heart, which results in anxiety by prompting the body to produce adrenalin into the bloodstream. Additionally, bisphenol A (BPA), a substance related to changes in blood pressure and mood, is used to line many cans and plastic containers. Many experts think BPA can infiltrate food or drink and have negative consequences, even though a current study of its potential risks is ongoing.

Junk food and fried meals, such as pizza, fried chicken, hamburgers, and fries, are difficult for the body to digest and have little nutritional value. Excess gas, acid reflux, and other gastrointestinal issues can result in sensations that cause anxiety when the body is unable to digest and metabolise meals. In addition, long-term digestive health issues, such as gastroesophageal reflux disease (GERD), can make sufferers feel like they are choking and may lead them to wake up at midnight gasping for air.


Alcohol compromises your health in several ways. Drinking too much can affect your speech, balance, and mood, among other things. Alcohol has long-term effects on mood, cognition, balance, and memory. Patients who suffer from depression and anxiety should talk to their doctor about getting help quitting alcohol. More than that, a hangover might result from drinking too much wine. Neurotransmitters in the brain can be impacted by alcohol, and disruption of this messenger system is associated with an increase in anxious behaviours.

So avoid taking drinking alcohol, as it can cause anxiety symptoms as well as other adverse effects.


Numerous foods contain caffeine, including coffee, tea, energy drinks, chocolate, and various analgesics. Although many people can tolerate small amounts of coffee, large doses can cause heart palpitations, tremors, agitation, and insomnia because they stimulate the central nervous system. Additionally, caffeine can prevent the body from absorbing several vitamins, especially vitamin B, which is essential for relaxation and mood regulation. Additionally, caffeine can adversely affect some people, so even tiny quantities might result in headaches, trembling, and anxiety.

Food Additives

Aspartame, monosodium glutamate (MSG), and various food colours are food additives related to mood swings, depression, and anxiety. Studies have connected aspartame, an artificial sweetener in foods like sugar-free candies, chewing gum, and soft drinks, to several medical issues, including anxiety and depression. MSG is a flavour enhancer commonly added to processed foods, ready-to-eat foods, and snacks associated with weariness, headaches, melancholy, and anxiety. Some food colours used in cheese, beverages, candy, and other processed meals have also been linked to anxiety symptoms.

The Bottom Line

Controlling anxiety, depression, and chronic mental health issues require a healthy diet. Therefore, an essential step in treating persistent anxiety disorders is eliminating or reducing the intake of foods known to cause anxiety symptoms. Additionally, food allergies can cause a variety of unpleasant symptoms that can resemble anxiety, so it’s crucial to speak with your doctor if you believe a particular meal is making you feel unwell.

Finding out which foods make you feel more depressed or anxious is the best course of action. When followed correctly, healthy eating habits such as fresh fruits and vegetables, cereals and whole grains, nuts and seeds, curd, and buttermilk can improve gut health and may even help balance issues with your mood.