Can eating help with anxiety?

One of the critical things for battling anxiety is consuming calming foods. In fact, for people with anxiety, only 50-60% respond to medication or psychotherapy. There is also a connection with anxiety and gut-the anxious brain sends messages to the gut influencing the microbiome. The amygdala in the brain is a key part of the circuit that goes awry when you are anxious and this is tightly tied with gut microbiome. Research has shown anxious individuals have different gut bacteria than non anxious controls. Up to 60% of patients with anxiety have irritable bowel syndrome (IBS)-- a chronic disorder causing abdomen pain and bowel issues. 

Foods that Increase Anxiety

Western Diet: Diets high in fast food meals, bad fats (saturated fats, trans fats), high glycemic index (GI) carbohydrates like white bread, potatoes, white rice, sugary foods with high-fructose corn syrup, and red meat produce more anxiety along with other health issues including depression and obesity. 

Caffeine: Excessive caffeine overstimulates regions of the brain that process threat. Most research shows less than 100mg/day of caffeine has little to no effect on anxiety. 100 to 400 mg/day has mixed results and above 400 mg/day can significantly increase anxiety. Stay below the 400 mg/day mark!  A grande latte at Starbucks for example contains 150 mg of caffeine. 

Alcohol: Drinking may calm you in the moment-the next morning you will feel jittery, jumpy, and can have your sleep disrupted. If you suffer from social anxiety and use alcohol for 'liquid courage' you need to be cautious, social anxiety increases your risk of developing an alcohol abuse disorder by more than 4 times. See our section on Alcohol to learn more about it!

Artificial Sweeteners: Sweeteners like aspartame have been linked to increased anxiety. 

Foods to Relieve Anxiety

Dietary Fiber: Diets high in fiber may reduce anxiety, depression, and stress. Fiber takes longer to chew, supporting eating more slowly and recognizing you are full. It can also fill your stomach without contributing excessive calories. Fiber takes longer to pass through the small intestine making you feel full longer and decreases inflammation in the body including the brain. Inflammation in the brain has been tied to increased anxiety levels.  High fiber foods- whole grains, bran, berries, brown rice, pears, apples, broccoli, carrots, almonds, walnuts, amaranth, oats, buckwheat. Check out our Fiber resources for more!

Omega-3's: Omega-3 consumption is associated with less anxiety.

Probiotic & Prebiotics: Fermented foods with active cultures enhance the healthy gut function decreasing anxiety. Foods such as plain yogurt, kimchi, kombucha (see our Gut Health resource & Depression Nutrition for more).

Tryptophan: TRP consumed in food is not readily passed through the blood brain barrier and therefore does not have the impact on anxiety, depression, and mood our Thanksgiving Turkey Dinner discourse would have you believe. There is some research gut bacteria may support TRP from being absorbed through the blood brain barrier however, research is not clear. If you are interested in boosting TRP- perhaps consider a supplement form (5 mg/kg). Chickpeas are also high in TRP. 

Vitamin D: There is evidence vitamin D can reduce anxiety. Vitamin D is a neurosteroid which decreases inflammation and toxic destruction of cells in the brain. It also impacts the release of nerve growth factor important for the HPA-axis which is connected to the amygdala under stress.  Approximately 80% of vitamin D comes from the sun, foods such as fortified milk, egg yolk, salmon, sun-dried mushrooms, cod liver oil are good sources of Vitamin D.

Vitamin A, C, E: These antioxidant vitamins have been shown to relieve anxiety and stress.

Magnesium: When magnesium levels are low, it can worsen anxiety. 

Herbs & Supplements: L-lysine (lean beef, lamb, tempeh, lentils, quinoa, black beans), L-arginine amino acids, passionflower (90mg/day), selenium (Brazil nuts), potassium (pumpkin seeds), flavonoids (dark chocolate), theanine (green tea), turmeric, chamomile, lavender oil 

What about HRT?

🔬 What the Research Says:

1. Schmidt et al. (2021)

   • In a randomized controlled trial, transdermal estradiol significantly reduced anxiety and depressive symptoms in perimenopausal women with no prior mood disorders.

   • This suggests that estrogen therapy may have a mood-stabilizing effect in the absence of psychiatric history, especially in women who are newly symptomatic.

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2. Systematic Reviews

   • A 2020 systematic review in Menopause journal found moderate-quality evidence that estrogen therapy (with or without progesterone) can improve mood, including anxiety, in perimenopausal women, especially if started before age 60 or within 10 years of menopause onset.

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3. Mechanism of Action

   • Estrogen influences GABA and serotonin, two neurotransmitters deeply involved in anxiety regulation. By supporting their function, estrogen therapy may buffer the neurological stress response that contributes to anxiety.

⚠️ Caveats:

• The benefits appear strongest when HRT is started early in the menopausal transition.

• Not all women benefit equally; personal history, baseline anxiety levels, and hormone sensitivity matter.

• More evidence is needed on long-term use and effectiveness in women with existing anxiety disorders.

🧠 Bottom Line:

HRT is not a universal cure for anxiety, but in symptomatic perimenopausal women, especially those without major psychiatric history, it may help stabilize mood and reduce anxiety, particularly when used as part of a comprehensive wellness approach.