Foods That Can Trigger or Worsen Anxiety
Swap highly processed items for whole ingredients to ease mood and promote lasting calm.
Your diet does more than just fuel your body—it can also influence your mood and mental state. In particular, certain foods and ingredients have been linked to increased anxiety symptoms. Understanding which foods to avoid or consume in moderation can be a vital step in managing anxiety and promoting mental wellbeing. This article explores specific foods and dietary habits that scientific research and nutrition experts have associated with higher anxiety risk, plus practical strategies for modifying your diet toward a calmer mind.
How Food and Anxiety Are Linked
Anxiety disorders affect millions worldwide and are influenced by genetics, life stressors, and brain chemistry. Increasing evidence highlights the powerful role of nutrition in brain health and emotional regulation. Some foods may exacerbate or trigger anxiety symptoms due to their effects on blood sugar, gut health, inflammation, or neurotransmitter activity. Meanwhile, dietary patterns rich in whole, minimally processed foods are associated with lower anxiety risk.
Foods and Drinks That May Increase Anxiety
Let’s take a closer look at which foods and dietary habits experts suggest could contribute to anxiety symptoms—and the science behind why.
1. Caffeine
Caffeine is a central nervous system stimulant found in coffee, tea, energy drinks, cola, and chocolate. It can quickly increase alertness, but also raise heart rate, cause jitters, and disrupt sleep—effects that closely resemble the physical sensations of anxiety.
- Why it matters: People sensitive to caffeine may experience increased nervousness, heart palpitations, or even panic attacks following high intake.
- What researchers say: Studies indicate that people with anxiety disorders may be more susceptible to caffeine’s effects and should monitor their intake, often limiting or avoiding it altogether for best results.
- Better Choices: Consider gradually switching to naturally caffeine-free herbal teas or decaf if you notice caffeine worsens your symptoms.
2. Refined Sugar and Sweets
Consuming high levels of refined sugar from candy, desserts, pastries, sodas, and sweetened breakfast cereals can send blood sugar on a rollercoaster ride. Rapid spikes and crashes in blood glucose can fuel mood swings, irritability, and anxiety.
- What the science shows: Research links diets high in added sugars and low in whole foods to greater rates of both anxiety and depression.
- Potential mechanism: Sugar overload may disrupt gut bacteria, increase inflammation, and cause wild blood sugar fluctuations, all of which can influence emotional health.
- Expert tip: Opt for naturally sweet foods like fresh fruit, and choose unsweetened versions of packaged foods whenever possible.
3. Ultra-Processed and Fast Foods
Ultra-processed foods—such as chips, frozen meals, packaged snacks, and fast food—often contain high amounts of refined flour, added sugar, salt, and unhealthy fats. These ingredients can contribute to systemic inflammation and negatively affect the gut microbiome, both of which are increasingly linked to anxiety.
What others are reading
- Research snapshot: A recent study found that high-fat, high-sugar diets can disturb gut bacteria and alter brain chemistry to increase anxiety behaviors.
- Common culprits: French fries, burgers, fried chicken, pizza, and most items you’ll find in the fast food aisle or drive-thru.
- Swap suggestion: Prepare meals at home using fresh ingredients—your mind and body will both feel the benefits.
4. Alcohol
While alcohol is commonly believed to help with relaxation at first, it ultimately acts as a depressant on the central nervous system. Alcohol can interfere with sleep, lower mood, and cause anxiety spikes as its effects wear off (sometimes called “hangxiety”).
- Short-term effects: After drinking, people may feel temporarily at ease, but as blood alcohol content drops, rebound anxiety can set in.
- Long-term risks: Chronic or high consumption may worsen underlying anxiety disorders and contribute to dependence.
- Healthier approach: Try non-alcoholic alternatives or limit drinking to small, infrequent amounts, and pay attention to how you feel mentally and physically after drinking.
5. Artificial Sweeteners
Some people use artificial sweeteners to avoid sugar, but substances like aspartame, saccharin, and sucralose have been implicated in changes to mood and anxiety in animal and limited human studies. These sweeteners may disrupt the gut microbiome and neurotransmitter balance, potentially triggering increased anxiety in sensitive individuals.
- Examples: Found in diet sodas, sugar-free gum, low-calorie yogurts, and packaged sugar substitutes.
- Science note: About 75% of animal studies and one human trial reviewed reported increased anxiety symptoms with artificial sweetener consumption.
- What to do: Opt for naturally sweet foods or use small amounts of natural sweeteners like honey if you tolerate them.
6. Fried and High-Fat Foods
Diets high in unhealthy fats, especially saturated fats such as those found in butter, cream, fatty meats, and many packaged snacks, are associated with increases in anxiety symptoms. Fried foods in particular promote inflammation and may negatively affect the gut-brain axis.
| Food Type | Associated Risks | Smart Swap |
|---|---|---|
| Fried chicken, chips, doughnuts | Raise inflammation, disrupt gut bacteria | Bake or grill foods instead of frying |
| Processed meat, sausages | High in saturated fats and additives | Choose lean meats or plant-based proteins |
| Butter, cream cheese, heavy cream | Linked to mood symptoms, especially with low fruit and veg intake | Use avocado, olive oil, or nut butters in moderation |
7. Refined Carbohydrates and High-Glycemic Foods
Refined carbs such as white bread, pastries, crackers, and white rice are quickly broken down into glucose, which can spike and then crash blood sugar levels. This can leave you feeling tired, irritable, and anxious.
- Research insight: Studies report higher anxiety with diets richer in simple carbs and low fiber, while higher fiber intakes are associated with better mood stability.
- What helps: Replace white grains with whole grains like oats, brown rice, or whole wheat bread to keep blood sugar stable.
8. Certain Dairy Products
Full-fat dairy foods—like high-fat cheeses, cream, and ice cream—when eaten in excess, can increase inflammation and have been associated with higher odds of anxiety in some studies. Dairy intolerance or sensitivity can also worsen GI discomfort, which may exacerbate anxiety symptoms for sensitive individuals.
- Tip: Pay attention to how you feel after eating dairy, and try lactose-free or plant-based alternatives if you’re sensitive.
9. Gluten (For Sensitive Individuals)
For those with celiac disease or gluten sensitivity, consumption of gluten (the protein found in wheat, rye, and barley) can provoke digestive issues, discomfort, and potentially mood symptoms, including anxiety. Research does not support blanket elimination for everyone, but it may help specific individuals.
- What to know: If you suspect gluten worsens your mood or causes digestive distress, talk to your healthcare provider.
10. Food Additives and Preservatives
Artificial colors, flavors, and preservatives—found in many packaged foods—can affect certain individuals’ behavior and mood. While more research is needed, a cautious approach is recommended for those sensitive to these compounds.
- Common sources: Candy, soft drinks, packaged snacks, processed meats, and ready meals.
- Choose naturally: Stick to fresh, whole foods to reduce additive exposure.
Why Do These Foods Affect Anxiety?
Scientists are uncovering several mechanisms linking diet and anxiety:
- Blood sugar swings: Spikes and crashes can cause mood instability and increase anxiety symptoms.
- Gut-brain axis: Poor dietary choices can disrupt beneficial gut bacteria, influencing brain chemistry and emotional wellbeing.
- Inflammation: Fried, sugary, and processed foods may promote systemic inflammation, which is increasingly associated with mental health problems.
- Neurotransmitter disruption: Some ingredients (such as artificial sweeteners or excessive caffeine) can alter levels of mood-regulating brain chemicals.
What To Eat Instead: Calming Diet Swaps
Reducing or avoiding anxiety-promoting foods doesn’t have to mean deprivation. Here are easy replacements for more balanced moods:
- Fresh fruits & vegetables: Provide antioxidants, fiber, and nutrients that support brain health and lower inflammation.
- Whole grains: Offer steady energy and are high in fiber which helps regulate blood sugar and improve mood stability.
- Lean proteins: Foods like beans, lentils, fish, and poultry supply the amino acids needed to create neurotransmitters such as serotonin.
- Healthy fats: Sources like avocados, nuts, seeds, and olive oil help reduce inflammation and may be linked to better emotional resilience.
- Probiotic-rich foods: Yogurt with live cultures, kimchi, sauerkraut, and kefir support gut health and, by extension, brain health.
- Herbal teas: Chamomile, lemon balm, and rooibos can be soothing alternatives to highly caffeinated beverages.
Frequently Asked Questions (FAQs)
Q: Which food is most likely to trigger anxiety quickly?
A: Highly caffeinated drinks (such as energy drinks or strong coffee) are among the most common culprits for rapidly worsening anxiety symptoms, especially in sensitive individuals.
Q: Is dark chocolate bad for anxiety?
A: While dark chocolate contains some caffeine and sugar, moderate amounts (especially with high cocoa content and low added sugars) can offer antioxidants and magnesium, which may actually benefit mood for some people. The effect varies by individual.
Q: Can a high-sugar diet cause anxiety?
A: Diets loaded with added sugars and refined carbs have been associated with increased risk of both depression and anxiety. Consistent high sugar intake may disrupt gut bacteria, cause inflammation, and lead to blood sugar crashes, all of which negatively affect mood.
Q: Are there foods to eat when feeling anxious?
A: Yes, foods rich in omega-3 fats (like salmon), magnesium (leafy greens, pumpkin seeds), antioxidants (berries, vegetables), and probiotics (yogurt, kimchi) are all linked with supporting calmer moods.
Q: Should everyone avoid all foods on the list?
A: Not necessarily. Sensitivity to these foods varies widely. The key is to pay attention to your body’s reactions, minimize ultra-processed and high-sugar foods, and focus on a balanced diet full of whole, minimally processed foods.
SEO Best Practices: How This Article Helps You
- Identifies common foods linked to anxiety based on current scientific research.
- Suggests practical alternatives and healthy swaps for each food category.
- Answers popular questions about anxiety and diet.
If you’re concerned about how diet may be affecting your mental health, consider keeping a food and mood journal or consulting a healthcare professional or registered dietitian for a personalized approach. Small dietary changes can lead to powerful improvements in both mind and body.
References
- https://www.colorado.edu/today/2024/06/13/how-high-fat-diet-could-make-you-anxious
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10426158/
- https://www.mskcc.org/news/high-fructose-diet-harms-neurodevelopment-and-leads-to-anxiety-in-mice-msk-study-finds
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8706568/
- https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
- https://www.webmd.com/depression/ss/slideshow-avoid-foods-anxiety-depression
- https://www.mcleanhospital.org/essential/nutrition
Similar Articles
Read full bio of Sneha Tete
