Foods That Cause Anxiety: How Diet Affects Mental Health

Have you considered that the foods you eat could be contributing to feelings of stress, nervousness, or anxiety? Nutrition plays a bigger role in mental health than most people realise. Certain foods, like caffeine and sugar, are known to trigger anxiety symptoms, while others can help calm the mind and support emotional balance.

In this blog, we’ll explore the foods that cause anxiety: the diet–anxiety connection, the foods most likely to worsen anxiety, the nutrients that support mental well-being, and simple changes you can make to feel more in control.

Foods That Cause Anxiety: The Diet–Anxiety Connection

Your brain and gut are closely linked through the gut–brain axis. When blood sugar spikes and crashes or when the nervous system is overstimulated by stimulants like caffeine, the result can feel a lot like anxiety: racing thoughts, jitters, irritability, or fatigue. On the other hand, eating a balanced diet full of whole, nutrient-rich foods can help stabilise mood and reduce anxiety over time.

1. Caffeine and Anxiety

One of the biggest culprits contributing to feelings of anxiety is caffeine. While a cup of coffee or tea can give you a quick energy boost, it can also lead to jitters, increased heart rate, and feelings of nervousness. These symptoms can be especially pronounced in people with anxiety disorders, who may be more sensitive to the effects of caffeine.

While coffee, tea, or energy drinks can give you a temporary boost, they also:

• Increase heart rate and jitteriness

• Interfere with sleep quality

• Heighten nervousness, especially in people already prone to anxiety

Caffeine isn’t only in coffee; it’s also found in chocolate, fizzy drinks, and even some medications.

What to do instead:

• Switch to decaf coffee or herbal tea.

• Try calming drinks like chamomile, rooibos, or peppermint tea.

• If you enjoy the ritual more than the caffeine, keep the warm mug but lose the stimulant.

With caffeine covered, let's explore another type of food that can contribute to feelings of anxiety: processed foods.

2. Processed Foods and Anxiety

Convenience foods may save time, but many are high in refined carbs, added sugar, and artificial additives, all of which can destabilise blood sugar levels and mood. Rapid spikes followed by crashes can leave you feeling irritable, restless, and drained.

Artificial dyes and preservatives have also been linked to changes in mood and behaviour in some studies.

What to do instead:

• Choose more whole foods: vegetables, fruit, whole grains, lean proteins.

• Use the UK traffic light system on food labels: look for green for healthier options and limit items with lots of red.

• Cook simple meals in batches to avoid relying on microwave meals or ultra-processed snacks.

Remember! Everything is in moderation! If you want to have some chocolate or a cup of coffee, that's ok! Restricting your diet is never the way forward, just make sure it all levels out with some healthy stuff!

3. Gluten and Anxiety

For people with celiac disease or gluten sensitivity, gluten can cause digestive issues and even heightened anxiety. The evidence for the general population is less clear, but some report improved mood after reducing gluten.

What to do instead:

• If you suspect gluten may affect your mental health, try a short-term elimination diet with professional guidance.

• Focus on naturally gluten-free foods like rice, quinoa, potatoes, and vegetables.

The Gut–Brain Connection

Scientists now know that the gut microbiome (the bacteria in your digestive system) plays a major role in mood regulation. A healthy gut can support the production of neurotransmitters like serotonin, which regulates mood and anxiety.

To support gut health:

• Eat more probiotic foods like yoghurt, kefir, sauerkraut, and kimchi.

• Add prebiotic fibres (bananas, oats, onions, garlic) to feed healthy bacteria.

• Limit antibiotics and processed foods that disrupt gut balance.

4. Sugar, Spices, and Anxiety

Refined Sugar

Eating too much refined sugar can cause a surge in blood glucose followed by a sharp crash. These fluctuations can mimic or worsen anxiety symptoms such as:

• Increased heart rate

• Nervousness

• Fatigue or irritability
  

You may find reducing your sugar intake to be particularly difficult, especially since it's in so many different foods now, and it acts as a preservative.

Small changes to reduce sugar intake:

• Choose low-sugar drinks and cordials.

• Reduce added sugar in tea, coffee, or cereal.

• Swap biscuits or chocolate for lower-sugar snacks like fruit with nuts or fibre bars.

Spices

Some spices can actually reduce anxiety. For example:

• Turmeric and ginger have anti-inflammatory benefits.

But others, like chilli or hot peppers, may trigger histamine release, leading to headaches, dizziness, or heightened nervousness in sensitive people.

While avoiding certain foods can help manage anxiety, it's important to remember that a balanced diet is key. Additionally, incorporating stress-management techniques, such as exercise and meditation, can further help to alleviate anxiety symptoms.

Foods That Reduce Anxiety

Instead of focusing only on what to avoid, here are some foods that may actively help calm the mind:

• Leafy greens: high in magnesium, which supports relaxation

• Fatty fish (salmon, mackerel, sardines): rich in omega-3s for brain health

• Berries, oranges, and kiwi: packed with vitamin C, which reduces cortisol (stress hormone)

• Nuts and seeds: a source of B vitamins and healthy fats for steady energy

• Herbal teas: chamomile and green tea (decaf) can promote calmness

Practical Tips to Use Diet for Anxiety Relief

• Keep a journal and mood diary. Track how you feel to identify patterns. Over time, you may notice that certain behaviours trigger anxiety symptoms while others help you feel calmer. The Discovery Journal makes this even easier, with guided prompts designed to help you identify anxiety within your daily habits. By seeing everything in one place, it becomes much clearer how nutrition and mental health connect.

• Make small swaps. Replace one caffeinated drink per day with an herbal tea.

• Stay hydrated. Dehydration can mimic feelings of anxiety.

• Balance meals. Pair carbs with protein to stabilise blood sugar.

Your diet may not cause anxiety on its own, but it can definitely influence its intensity and frequency. By reducing foods that trigger anxiety, like caffeine, sugar, and processed foods and adding more calming, nutrient-rich options, you can take positive steps toward better mental health through nutrition.

Remember: you are what you eat, and choosing foods that nourish both body and mind can help bring more peace of mind every day.