The 4 Worst Foods for Your Anxiety

Believe it or not, the beverage often used to quell social anxiety is actually making it worse.

Alcohol changes levels of serotonin and other neurotransmitters in the brain, which makes anxiety worse. And when the alcohol wears off, you may feel even more anxious.

Drinking in moderation — about one to two drinks per day — is typically safe as long as a doctor gives you the OK.

Try instead: There’s no real substitute for alcohol. If you like the flavor but don’t need the side effects, consider nonalcoholic beer. Drinks that feel special, like mocktails or sparkling water with fancy bitters, can also be good replacements in social situations.

According to the National Coffee Association, 67% of Americans had coffee in the past day. But our favorite morning ritual might actually be doing more harm than good when it comes to anxiety.

Caffeine is typically safe in low doses. High doses can cause unpleasant effects, such as anxiety, in people who have a panic disorder.

The Food and Drug Administration (FDA) reports that the average adult can generally consume up to 400 milligrams (mg) of caffeine daily without dangerous or negative effects.

A 2020 study with university-age students in Bahrain found that those who consumed more than 400 mg of caffeine per day reported:

• headaches
• spells of terror or panic
• feeling trapped or caught
• worrying too much about things
• feelings of worthlessness

In Starbucks terms, a large (“grande”) containing medium roast coffee contains about 310 mg of caffeine.

Keep in mind that many products have caffeine, including tea, chocolate, and certain headache medications.

Try instead: Herbal teas, such as peppermint, lavender, or lemon balm tea, can be refreshing hot drinks with soothing effects.

There’s no way to avoid sugar 100 percent of the time, as it naturally occurs in many foods we love to eat, like fruit.

But added sugar is a contributor to overall anxiety.

The body releases insulin to help absorb the excess glucose and stabilize blood sugar levels, but a sugar rush makes the body work too hard to get back to its typical state, causing the highs and lows.

Consuming large amounts of processed sugar can trigger feelings of worry, irritability, and sadness.

A 2018 study in mice found that there was an association between producing less dopamine after a large consumption of sugar. This withdrawal led to negative mood-like behaviors.

Foods that contain added sugar you can consider avoiding or minimizing don’t all look like desserts. Condiments like ketchup, certain salad dressings, pasta sauces, and breakfast cereal can all contain high levels of added sugar.

Try instead: You don’t have to fully deny your sweet tooth. It’s OK to have sugar from time to time. Stevia, erythritol, and yacon syrup are also natural substitutes you can try. And you can always fill your plate with fruits and naturally sweet vegetables, like sweet potatoes.

Refined carbohydrates are foods stripped of much of their fiber and micronutrients. They have been associated with an increased risk of cardiovascular disease.

Refined carbs may also be associated with anxiety.

One 2019 study found that consuming refined grains was related to higher anxiety and depression severity. And a 2018 animal study in mice found that a diet high in refined carbs may be associated with anxiety symptoms.

Refined sugars and refined grains are the two main types of refined carbs. Refined grains have been milled to remove the fibrous parts, such as the bran and germ, which also removes many nutrients.

Refined carbs are found in many common foods, including:

• pastries
• sodas
• pasta
• breakfast cereals
• processed snacks and meals
• white flour
• white rice
• white bread

Refined sugars come from plants such as sugar cane, sugar beets, and agave succulents. They’ve been processed to extract their sugar. These refined sugars are different from the natural sugars found in fruit and dairy products.

Common refined sugars include:

• sucrose (table sugar)
• high fructose corn syrup
• agave syrup

Try instead: Try cereals and bread made of whole or sprouted wheat. Even some whole, high carb grains can be very healthy. If you follow a gluten-free diet, try bread or pasta made of brown rice, oats, or quinoa.

Roughly 1 in 13 children and 1 in 10 adults in the United States have food allergies, according to Food Allergy Research and Education.

Studies have found that young people with food allergies and sensitivities may have a higher risk of anxiety.

Adults can be affected, too. One 2019 review found that parents of children with food allergies reported stress, anxiety, and living with fear.

Anxiety can result from long-term exposure to a perceived threat. If you have food allergies, you may face the very real threat of severe reactions to food every time you eat.

Minor worry may help keep you alert: You read labels, check ingredients when eating out, and always carry your epinephrine. But continual worry over food allergies can get overwhelming. If it does, the right supports can help manage anxiety, including:

• education
• nutritional guidance
• counseling
• support groups
• medication

If you or your child needs help, don’t hesitate to contact a medical professional for testing and diagnosis. They can make sure you get help in developing menu plans that consider any related fears.

The Anxiety and Depression Association of America is a good place to start for resources or to find a therapist.

While you may be managing anxiety with tools like therapy, mindfulness, exercise, and anti-anxiety medication, you may also want to consider what you eat.

Alcohol, caffeine, added sugars, and refined carbs may also be contributing factors to your anxiety. You can opt for nonalcoholic beverages, soothing teas like peppermint or lavender, natural sugars from fruit, and whole wheat bread instead.