10 Foods That Are Making Your Anxiety Worse (And What to Eat Instead)

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Sister, I understand how you feel. Anxiety can come up on you, mess with your head and at times make what seems like innocuous tasks seem impossible. However, there is one thing that many people do not know: There are certain foods that can increase your anxiety and others that can help you remain calm.

So if you have been feeling a little on the edge lately, it could be that your diet is playing a bigger role than you think. So, let’s look at 10 foods that may be adding to your anxiety and what to eat instead.

1: Caffeine

Why It Worsens Anxiety:

Caffeine can be a stressor in a way that is not always obvious. It raises your heart rate, increases cortisol — the stress hormone — and can leave you feeling anxious and on edge (Nehlig, 2018). Also, if you are having caffeine as a tea, it will disturb your sleep and this will only increase your anxiety.

Big Sister Swap:

If you can’t bear the thought of going without coffee, then try matcha. It also gives you energy but because of L-theanine, it is calming as well (Haskell-Ramsay et al., 2018). If you are seeking something completely caffeine free then this organic chamomile tea is my go to for wind down.

2: Sugar and Artificial Sweeteners

Why It Worsens Anxiety:

We know that sugar makes everything taste better but it also has a negative effect on the blood sugar which can lead to mood changes, irritability and outright fatigue (Benton et al., 2020). Then there are artificial sweeteners like aspartame? Even worse. They interfere with brain function and can actually lead to the worsening of anxiety symptoms (Humphries et al., 2008).

Big Sister Swap:

Replace refined sugar with raw honey or organic maple syrup – both sweet, but without the extreme blood sugar spikes. This is a great raw organic honey that does not only contain antioxidants but also helps in improving gut health which is important for the mind.

3: Alcohol

Why It Worsens Anxiety:

I know, I understand it. It sometimes feels like a glass of wine is a stress relief but alcohol is tricky – it plays tricks on the brain and can worsen anxiety symptoms during the next day (Koob & Le Moal, 2008). Also, it disturbs sleep, and we need a good sleep to tackle stress.

Swap Out:

Instead, try adaptogenic drinks or kombucha. Adaptogens are special herbs that help to regulate the stress levels within the body naturally and this organic Remedy kombucha drink is great when you just want to relax, unwind, and enjoy a tasty sparkling beverage.

4: Processed and Fast Foods

Why It Worsens Anxiety:

Fast food is convenient but it is made of artificial preservatives, refined carbohydrates and unhealthy fats which have been shown to increase anxiety and depression (Jacka et al., 2017).

Swap Out:

Instead of choosing processed snacks, try something that is more nutritious. These organic nut and seed snack packs are easy to take with you and will help maintain your energy levels.

5. Fried Foods

Why It Worsens Anxiety:

Deep fried foods are very tasty but are usually high in trans fats that can cause inflammation in the body and the brain (Ljungberg et al., 2019). Inflammation = more anxiety.

Swap Out:

Bake, grill, or use an air fryer instead. If you haven’t gotten an air fryer yet, this air fryer will help you achieve that crispy taste without the harmful oils.

6. Dairy Products

Why It Worsens Anxiety:

Some people can tolerate dairy without any issue, but for others, it can bring about gut inflammation that, in turn, affects the mood and the production of serotonin (Selhub et al., 2015).

Swap Out:

If you are sensitive to dairy, see if you feel better with oat milk or coconut yogurt. This is one of my favorite organic coconut yogurts, it’s creamy, tasty and full of probiotics that are good for the gut.

7. Gluten

Why It Worsens Anxiety:

Negative effects of gluten are well-documented, and while you might not have celiac disease, it can cause inflammation in some people which, in turn, affects the gut-brain axis and worsens anxiety (Kostov et al., 2021).

Swap Out:

Instead of gluten-rich grains, try quinoa, brown rice and buckwheat. This organic quinoa is a protein rich and anxiety friendly alternative.

8. High-Sodium Foods

Why It Worsens Anxiety:

Excessive salt increases blood pressure, dehydrates you and even raises cortisol levels (Zhang et al., 2017). It’s easy to consume too much sodium from processed foods that are full of hidden sodium.

Swap Out:

Remove the processed foods and use food seasonings. This Himalayan pink salt is a much better choice than regular table salt.

9. MSG (Monosodium Glutamate)

Why It Worsens Anxiety:

Some people can develop headaches, mood swings, and anxiety-like symptoms from consuming it (Sharma et al., 2014).

Swap Out:

If you enjoy umami flavors, you can replace them with mushrooms, tomatoes, or seaweed. An organic seaweed snack is a perfect replacement for salty chips.

10. Energy Drinks

Why It Worsens Anxiety:

Energy drinks are a heart attack in a can, really. They are full of caffeine and sugar, which leads to the rise of the adrenaline and, in turn, the energy crash — the anxiety attack is coming (Worthley et al., 2010).

Swap Out:

Instead of reaching for an energy drink, try natural energy boosters like water with electrolytes. This natural electrolyte drink mix will keep you hydrated and full of energy without the jitters.

The Bottom Line

You don’t have to change your whole diet, girl, but replacing some of these foods with others can really improve how you feel. You’ll be amazed at how much better you feel when you avoid these anxiety-triggering foods and reach for better alternatives.

Your mind and your body deserve the best, so you should treat them well!

Disclaimer: All the information provided in this article is for educational and general information only and is not intended to be substituted for or to represent medical advice. Not all foods have the same impact on different individuals especially if the individual has other health conditions. It is recommended to seek the approval of a healthcare professional or a registered dietitian before making any major changes to your diet to determine whether they are safe for your system.

References

American Psychological Association (APA). (2023). Stress in America Report.

Benton, D., & Young, H. A. (2020). A meta-analysis of sugar intake and mood disorders. Nutritional Neuroscience, 23(5), 401-412.

Haskell-Ramsay, C. F., et al. (2018). The acute effects of tea constituents L-theanine and caffeine on cognitive function and mood. Psychopharmacology, 235(5), 1463-1479.

Humphries, P., et al. (2008). Direct and indirect cellular effects of aspartame on the brain. European Journal of Clinical Nutrition, 62(4), 451-462.

Jacka, F. N., et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Medicine, 15(1), 23.

Kostov, K., et al. (2021). Gluten and neuroinflammation: How diet influences mental health. Nutrients, 13(9), 3123.

Ljungberg, T., et al. (2019). Evidence of the effect of diet on depression and anxiety. Journal of Affective Disorders, 257, 102-113.

Nehlig, A. (2018). Effects of coffee/caffeine on brain health and disease. Practical Neurology, 18(1), 19-25.

Selhub, E. M., et al. (2015). Fermented foods, microbiota, and mental health. Journal of Physiological Anthropology, 34(1), 1.

Sharma, A., et al. (2014). Neurotoxic effects of monosodium glutamate. Journal of Clinical and Diagnostic Research, 8(9), 7-10.

Worthley, M. I., et al. (2010). Detrimental effects of energy drink consumption on platelet and endothelial function. American Journal of Medicine, 123(2), 184-187.

Zhang, Z., et al. (2017). Salt intake and stress-related disorders. Hypertension, 70(4), 733-739.