These Foods Can Help Reduce Your Anxiety, According to a Nutritional Psychiatrist

If you’ve ever been worried or nervous, you might be able to testify that an anxious mind brings about an anxious stomach. Those butterflies in the stomach are no accident! But there are foods that can reduce that anxiety, and the more chronic kind, too.

When you get stressed on occasion, it’s totally normal—even good for you. There’s even a word for the healthy form of stress: Eustress is what arises in response to particular, short-term problems, like a presentation you have to give at work. It might give you a nervous stomach for a bit, but it helps you do what needs to be done.

But this response can turn from everyday stress into chronic anxiety, and that can hinder your quality of life and lead to other health problems. In my field, nutritional psychiatry, we address these symptoms through focusing on gut health and foods that can ease anxiety in the long term. That’s because the link between the gut and the brain goes beyond those butterflies.

When it comes to the gut-brain connection, the health of one directly influences the health of the other. In particular, the microbiome, or unique collection of your gut microbes, can be a key determinant of anxious systems. Inflammation in the gut, which can be caused by an excess of unhealthy bacteria, contributes to inflammation in the brain. When inflammation is present in the brain, stress and anxiety can arise, especially when this inflammation is chronic.

So, it’s important to understand which foods will keep your gut healthy and inflammation at bay. Overall, focusing the diet on wholesome, fiber and nutrient rich foods with plenty of healthy fats and clean proteins supports reduced levels of inflammation and stress, while also supporting satiety so we don’t reach for the anxiety-inducing foods like sugar sweetened beverages and processed snacks.

The foods here are particular stars when it comes to reducing inflammation and supporting a sense of calm and focus.

Prebiotic fiber

Berries

Omega-3 fatty acids

These are an incredibly powerful tool in reducing inflammation in the gut and brain. They can be found abundantly in wild caught fish like salmon, anchovies, tuna, mackerel, and sardines, as well as in nuts and seeds like walnuts and chia seeds. Omega-3 consumption is associated with reduced anxiety, brain fog and cognitive decline, as well as improved mood.

Spices

Spices like turmeric (with black pepper to make it more available to your brain and body), cinnamon, saffron, rosemary, and ginger not only boost the flavor and color of our meals, but are also rich in antioxidants, micronutrients and anti-inflammatory compounds for improved mental fitness. Enjoying my turmeric latte each morning is one of my go-to practices for reduced stress and good energy throughout the day!

Fermented foods

A healthy microbiome is dependent on a healthy presence of good bacteria in the gut and an effective way to replenish these populations of good bacteria is through eating fermented foods. Naturally rich in live cultures, foods like sauerkraut, kimchi, kefir, miso, and plain yogurts are excellent for mental fitness. Consuming fermented foods in conjunction with the above-mentioned fiber rich veggies is key for maintaining a healthy microbiome and resisting chronic inflammation.