Foods that may trigger anxiety are plentiful on grocery store shelves. Ultra-processed “Frankenfoods” are obvious culprits. But keep in mind that even foods marketed as healthy can disrupt brain chemistry and increase feelings of anxiety and stress.

6 FEEL-GOOD FOODS THAT MAKE ANXIETY WORSE

Can healthy foods cause anxiety? You may be surprised to know that what you’re eating may have a lot to do with what’s eating you! Did you know that the very foods and beverages we seek out to soothe anxious feelings, although providing temporary relief, may make anxiety worse in the long run?

1. Fat-Free Snacks

When you’re struggling with anxiety disorders and you’re trying to eat a healthy diet, you might reach for fat-free foods like yogurt or granola bars. But consuming them may make anxiety worse.

Many fat-free foods are filled with sugar and refined carbohydrates that spike blood sugar, which increases anxiety and contributes to mood crashes. Unstable blood sugar can trigger irritability, restlessness, and panic-like symptoms.

When you eat something high in added sugar or refined carbs, it causes your blood sugar to spike and then drop faster than it would if you had a more balanced meal with protein, carbs, fiber, and fat.

Science confirms it. Researchers observed increased symptoms of anxiety in a 2018 animal study where subjects were fed a diet high in refined carbohydrates.

Remember that added sugars can come in many forms and hide in all kinds of “healthy” fat-free foods. You can even find added sugar in fat-free sauces, dressings, and condiments.

Choose smarter carbs that support calm and are naturally low in fat. Reach for complex carbs like sweet potatoes, berries, and quinoa to stabilize your energy and mood.

2. High-Fructose Fruit Juice

Packaged juices may seem healthy, but they deliver sugar without fiber, impacting mood regulation due to the blood sugar-anxiety connection explained above. Juice-induced glucose spikes even affect serotonin and cortisol levels.

Conversely, studies on diabetes have established that high anxiety levels can result in the release of sympathetic hormones, which can:

• Elevate both cortisol and glucose levels
• Decrease insulin release
• Affect the sensitivity and resistance of the insulin hormone
  
  

Rather than sip high-sugar fruit juices, try infused water, herbal teas, or whole-fruit smoothies that offer the benefits of added protein and fiber.

3. Whole-Wheat Bread

While often a go-to for “healthy eating,” wheat products can negatively affect sensitive individuals such as those with gluten sensitivity or leaky gut.

As a reminder, gluten is the general name used for the proteins found in wheat, rye, barley, and triticale (a cross between wheat and rye). But this ingredient is increasingly a problem for those who have a sensitivity to it.

Researchers have estimated that while 1 percent of the US population has been diagnosed with celiac disease, “non-celiac gluten sensitivity” affects up to 6 percent of people in the U.S.

In these people, studies have found, gluten triggers gut dysbiosis, neuroinflammation, and gut-brain axis dysfunction. It even increases vulnerability for dementia.

Another review study found that gluten sensitivity and celiac disease are related to numerous brain health and mental health issues, including:

• Attention deficit hyperactivity disorder (ADHD)
• Depression
• Mood disorders
• Anxiety disorders
• Schizophrenia
• Autism spectrum disorders

However, evidence shows that a gluten-free diet has been associated with improvements in mental health conditions. Going gluten-free produced a decrease in symptoms in some people in a study on autism, research on ADHD, and a review study on depression.

For healthier bread alternatives, reach for sprouted grains, gluten-free options made with seeds and legumes, or gluten-free coconut wraps.

4. Non-Organic Fruit

Fruit sounds healthy, but non-organic produce may contain pesticide residues linked to mood and brain issues. A 2023 systematic review of 57 studies found that farm workers exposed to pesticides had increased depressive disorders and a higher suicide risk.  

Meanwhile, a 2024 study of pesticide-exposed farmers also drew a link between exposure and mental health symptoms. The researchers hypothesized that pesticide exposure “compromises antioxidant defense mechanisms and induces inflammatory processes that may compromise neural circuits.”

These changes may be associated with the development of anxiety disorders and major depressive disorder in the pesticide-exposed farmers who were studied. Considering the neurotoxic effects of these chemicals on the brain, it’s important to reduce or eliminate exposure as much as possible.

Certain types of produce are notorious for having more pesticides than others. Strawberries, apples, and blueberries, for example, consistently appear on the “Dirty Dozen” list created by the Environmental Working Group (EWG).

Choose clean, mood-safe produce by looking for organic apples and other fruits and vegetables on the “Dirty Dozen” list. Also refer to the EWG’s “Clean 15” list to find which produce has the least pesticides.

5. Factory-Farmed Chicken

Many people view chicken as a preferred alternative to red meat—and it can, in fact, be a healthier choice. But factory-farmed versions may contain added hormones, antibiotics, or inflammatory fats.

That’s why quality of meat matters. Additives in low-quality meats may contribute to systemic inflammation and anxiety.

A report by The College of Natural Sciences at the University of Massachusetts Amherst warned that modern industrial chicken farming exposes both chickens and humans to many health dangers. These include infectious diseases, antibiotics, and arsenical drugs.

To reduce exposure, choose local, pasture-raised and/or organic poultry rich in omega-3s that are grown without harmful chemicals.

6. Sugar-Free Yogurt

Check your labels! “Sugar-free,” yogurt may contain artificial sweeteners like aspartame. Because artificial sweeteners affect the gut-brain axis, they are known to disrupt gut health and mood stability.

As known neurotoxins, artificial sweeteners can also disrupt normal nervous system function, leading to increased symptoms of anxiety.

One study focusing on nutrition as a metabolic treatment of anxiety suggested that increased anxiousness from artificial sweeteners may be a result of the adverse impacts they have on the microbiome and inflammation.

Another study in Nutrition Neuroscience suggested that aspartame (in brands such as Equal and Nutrasweet) can inhibit the transport of dopamine and serotonin precursors into the brain. They may increase the levels of excitatory neurotransmitters, shifting brain chemistry to be more anxiety prone.

To protect your mental health, make better dairy and dairy-free choices. Choose full-fat plain yogurt with live cultures, or dairy-free yogurts made from coconut or almond milk, enriched with probiotics for better gut health.