Anti anxiety foods don’t have to be bitter, disgusting or hard to cook.
In this guide I’ll show you some anti anxiety foods that will help you feel better, look better, and still enjoy your meals!
The connection between what we eat and how we feel is absolutely fascinating – and I learned this the hard way during my teaching career.
My stress levels would go through the roof around the end of each semester.
I had to prep for events, tests, on top of teaching and onboarding new students.
Let me share what I’ve learned about foods that help with anxiety after years of exploring natural ways to stay calm.
I remember downing cups of coffee to stay alert during parent-teacher conferences, only to find myself jittery and even more anxious than before.
That’s when I started diving into research about nutrition and anxiety.
And boy, was it eye-opening!
One study conducted in Canada and the US analyzed thousands of previous research papers on the connection between anxiety and diet.
This research by itself deserves a separate article (let me know if you’d like to read one), but the findings matched my experience EXACTLY!
For example, higher sugar, lower protein diet lead to more anxiety.
Can you imagine that?
What you eat can make you anxious!
These days, I keep my pantry stocked with specific foods that help me keep my nervous system balanced.
- Wild-Caught Salmon. This is my personal favorite anxiety-buster. The omega-3 fatty acids in salmon (specifically EPA and DHA) work wonders for brain health. I try to eat 4 to 5 times a week, and I’ve noticed a real difference in my stress levels. Pro tip: I usually buy it frozen, let it thaw and just fry it with a little seasoning. It makes getting those omega-3s actually enjoyable!
- Yogurt. The probiotics in yogurt support gut health, which directly impacts our mood through the gut-brain axis. Many anxiety sufferers report having stomach issues. I surely was one of them. But when I have yoghurt (or a probiotic supplement), I feel more balanced throughout the day.
- Dark Chocolate (70% or higher). Finally, some good news, right? Dark chocolate contains flavonoids that improve blood flow to the brain and reduce inflammation. Just don’t go overboard like I did that one time (trust me, eating a whole bar won’t make you three times calmer!). Stick to about 1-2 squares daily. Pro tip: if you’re on a low-carb or slow-carb diet, chocolate may make you hungry faster. So keep that in mind.
- Chamomile Tea. There’s a compound in chamomile called apigenin that binds to anxiety-reducing receptors in your brain. My gut doesn’t handle chamomile well long-term, but when I need a relaxation boost before bed (every once in a while), chamomile tea is a great option.
- Avocados. These creamy fruits are loaded with B vitamins, which help produce neurotransmitters like serotonin. The healthy fats also help keep blood sugar stable, which is crucial for maintaining calm.
- Turkey. Remember that post-Thanksgiving dinner relaxation? That’s partly thanks to tryptophan, an amino acid that helps produce serotonin. I keep turkey breast slices around for a protein-rich snack that promotes relaxation.
- Brazil Nuts. Just two Brazil nuts provide your daily selenium needs, which research suggests may help reduce anxiety. I keep these as my “emergency calm down” snack.
- Fermented Foods. Kimchi, sauerkraut, and kefir support gut health with beneficial bacteria. I was resistant to trying these when I moved to Japan at first (the smell of kimchi took some getting used to!), but they’ve become a regular part of my anti-anxiety diet.
- Natto. Natto is also hard to get used to. Some people just hate it. I hated it at first too because of its smell. But when I actually tried it, it turned out that it tasted much better than it smelled. Natto is a prebiotic food, which means it contains fiber and nutrients that feed the good bacteria in your digestive system.
Eating these anti anxiety foods isn’t a magical cure for anxiety.
After all, your gut may be already damaged, so it doesn’t absorb as many nutrients as a healthy one. So, these foods may not be as effective as they could be.
Still, when you change your diet you make your first steps on your path to recovery: both physically and mentally.
Your mind’s condition will follow your body’s condition.
I’ve found that the key is consistency and variety.
Try introducing these foods gradually into your meal routine. Start with the ones that appeal to you most, and pay attention to how they make you feel.
And please, don’t forget that while these anti anxiety foods can help manage anxiety, it’s just one piece of the puzzle. Sometimes you need additional support, and that’s totally okay!
In my personal view (based on my experience!) light exercise is the best way to manage your anxiety without medication. If you want to know how to start it easily, see this article: Unlock a stronger you in 2025
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