8 Anti-Anxiety Foods You’ll Love

8 Anti-Anxiety Foods You’ll Love

Anxiety can make you feel nervous, panicky, or self-conscious, and it can strike when you least expect it. It is like an uninvited houseguest who drops in and stays for a brief visit or settles in for the long haul and becomes a constant unwanted companion. Anxiety disorders are the most common mental health condition in America, and anyone suffers from it wants it to stop. Just ask any of the 40 million Americans currently coping with some form of anxiety.

Anti-anxiety pills are often the first line of defense, but they aren’t necessarily the best treatment option. Many people with this condition are looking for alternative ways to manage the problem, and with good reason. Brain SPECT imaging studies show that some anti-anxiety medications, such as benzodiazepines, aren’t good for brain health. They offer a short-term solution that can create other long-term problems.

Nutritional psychiatry is a more natural approach that centers on the use of food and supplements to help manage mental health conditions. It is often used as part of a complete treatment program that can include psychotherapy and other solutions. If you’re looking for ways to calm your nerves, try these 8 research-backed, anxiety-fighting foods.

1. Fatty fish

Salmon, tuna, herring, and sardines are high in omega-3 fatty acids, which have been found to calm anxiety. A 2014 study found that men who ate Atlantic salmon three times a week showed a reduction in self-reported anxiety. In a study in Brain, Behavior, and Immunity, medical students who supplemented their diet with omega-3 experienced a 20% reduction in anxiety symptoms. Eat fatty fish at least twice a week for optimal brain benefits.

2. Asparagus

High in potassium, fiber, the trace element chromium, and vitamins (A, C, E, and K), asparagus has strong anti-anxiety properties. In China, an asparagus extract has been government-approved as a functional food for its anxiety-reducing effects. A 2013 study suggested that asparagus extract could be considered an alternative approach for the management of anxiety disorders.

3. Avocados

Rich, buttery avocados are high in B vitamins, which are involved in the production of the neurotransmitters serotonin and dopamine, which influence mood. In some people, B vitamin deficiencies have been associated with an uptick in anxiety. Avocados are also rich in brain healthy fats that may also protect against anxiety.

4. Fermented foods

If you suffer from social anxiety, which is a form of the condition that makes people experience extreme fear and discomfort in social settings, think about increasing your intake of fermented foods, such as sauerkraut and kefir, which are considered probiotic foods. A 2019 review of 34 controlled clinical trials in Psychiatry Research found that probiotic foods had a significant anxiolytic effect on anxiety. Earlier research has found that probiotics are particularly helpful for social anxiety.

5. Eggs

Eggs have been enjoying a culinary renaissance in recent years, and this is a good thing for people who suffer from nervousness. Eggs contain an amino acid called tryptophan that is involved in the production of the neurotransmitter serotonin, which plays a role in the regulation of anxiety and mood.

6. Pumpkin Seeds

You don’t have to wait until Halloween to munch on pumpkin seeds, which are packed with anti-anxiety nutrients, including magnesium, B vitamins, and zinc. A 2017 review shows that magnesium helps reduce anxiety, and B vitamins help lower mental stress, according to research in Human Psychopharmacology. Zinc also plays a role in managing stress. Be sure to opt for raw and unsalted pumpkin seeds for a healthy snack.

7. Dark chocolate

As if you needed another reason to indulge in your love of chocolate, a 2014 study found that it decreases perceived stress. Dark chocolate is also a good source of magnesium and it contains the neurotransmitter phenylethylamine, which is involved in regulating moods and releasing feel-good endorphins in the brain. For the full health effect, stick to chocolates that are at least 70% cacao.

8. Chamomile

Chamomile tea has been hailed for centuries for its relaxation properties. This herbal tea helps promote sleep, and in a 2016 study in Phytomedicine, chamomile significantly reduced moderate to severe symptoms of generalized anxiety disorder.

At Amen Clinics, we take a unique brain-body approach to diagnosis and treatment that includes brain SPECT imaging, as well as laboratory testing to check physical health, and other important factors that could be contributing to symptoms. By getting to the root cause of your anxiety, we can create a more effective, personalized treatment plan for you. We believe in using the least toxic, most effective solutions for anxiety and other mental health problems.

If you want to join the tens of thousands of people who have already enhanced their brain health, overcome their symptoms, and improved their quality of life at Amen Clinics, speak to a specialist today at 888-288-9834. If all our specialists are busy helping others, you can also schedule a time to talk.


  1. Great recommendations for foods for people with anxiety disorder please note many people with GAD like myself suffer from IBS. Therefore correct measure s need to be in place for this condition such as eating certain foods and adding in the correct medication regimen, along with supplements etc. it’s a life Challenge which I myself have been trying to address.

    Comment by LG — April 30, 2020 @ 9:21 AM

  2. I love reading about the suggestion of different food…
    I have IBS I’ve had it for a long time…
    I am 75 years old, I do love vegetables, I always put a lot of them in my stews….I dont eat raw vegetables or salads…I love them but my stomach doesn’t I ove fish, and salmon, sardines, I grew up on that…
    I do love eating eggs …I don’t fry anything..
    I hear how good Avocados are,I would like to eat it, but it’s the buttery taste I don’t like…is there any other way to eat.?

    Comment by Denise Knowles — May 1, 2020 @ 7:28 PM

  3. This is how I enjoy avocados:
    2 avocados, in small cubes
    2 radishes, thinly sliced
    2 shallots, thinly sliced
    Zest and Juice of one lime
    Sprinkle of salt and black pepper

    Comment by Jilline Dolan — May 18, 2020 @ 4:52 AM

  4. Ideas for avocado:
    Make guacamole – smash and blend with your favorite salsa.
    Make chocolate pudding. Check online for recipe. Yumm

    Comment by Karen A. — January 15, 2022 @ 4:56 PM

  5. excellent recommendations!

    Comment by Douglas Morris — October 31, 2022 @ 9:08 AM

  6. Dark chocolate has high levels of lead and cadmium.

    Comment by Suzieque — September 13, 2023 @ 3:35 AM

RSS feed for comments on this post.

Leave a comment

Contact Us