Certain Foods Can Make My Anxiety Worse

I've learned throughout the years that some foods can make my anxiety worse. I've learned this through education, research, and simply through trial and error. As a result, I've learned to stay away from or at least moderate my intake of certain anxiety-worsening foods and drinks.

This is not to say that I can attribute anxiety symptoms specifically to things I've eaten. However, I have realized that if I am already under quite a bit of stress and if I consume something that can worsen anxiety symptoms, then I need to be aware of that.

How Foods Can Make Anxiety Worse

Researching caffeine has been a major learning experience for me. For example, I've learned that caffeine can increase anxiety and decrease important neurotransmitters that are associated with mood.¹ I think foods with caffeine can make anxiety worse.

Therefore, throughout the years, I've learned to be mindful of my caffeine intake. This has been especially challenging since I have enjoyed coffee in the morning for quite some time. But I have also noticed that when I am going through a stressful situation in my life or am otherwise experiencing anxiety symptoms, drinking something with caffeine in it just makes me feel worse.

Added sugars and refined carbohydrates that spike your blood glucose levels can also increase anxiety and contribute to ups and downs in your mood.¹ This is also something I have noticed as well. If I eat some sort of food high in refined carbohydrates, especially sugar, I've noticed that I will very quickly experience a dip in my mood that does not make me feel great. For example, I may feel irritable and may not be sure why. This may lead me to attribute the way I feel to anxiety when it may be a food that made my anxiety worse.

Avoiding Foods that Make Anxiety Worse

A strategy I have learned to help lessen the effects of certain foods on how I feel is simply to monitor what it feels like after eating, especially during highly stressful times or when I am already anxious. If I notice that I am feeling worse, then I know I need to cut back on whatever it is I've consumed.

On the other hand, foods that I've worked on increasing my consumption of include fruits, vegetables, and other beneficial foods, such as those high in omega-3 fatty acids and probiotics.² Since doing so, I've found that it has helped keep my moods stable and reduce highs and lows.

Are there foods that you've noticed make your anxiety worse? What strategies have helped reduce anxiety when it comes to foods you eat? Share your thoughts in the comments below.

See Also

• Do Foods Play a Role in Anxiety and Panic Attacks?
• 5 Foods That Help Calm Anxiety and Stress
• Good Foods for Anxiety: Which Foods Help Anxiety?

Sources

1. Drillinger, M. (2023, April 14). The 4 worst foods for your anxiety. Healthline. https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety#caffeine

2. Naidoo, U., MD. (2020, October 27). Eating well to help manage anxiety: Your questions answered. Harvard Health. https://www.health.harvard.edu/blog/eating-well-to-help-manage-anxiety-your-questions-answered-2018031413460