15 Foods That Can Help Ease Anxiety without Medication

Anxiety affects millions worldwide, with an estimated 301 million people experiencing an anxiety disorder in 2019, according to the World Health Organization.¹ While medication and therapy are common treatments, emerging research suggests that diet may play a crucial role in managing anxiety symptoms.

A 2017 clinical review found that consuming yogurt and other fermented foods could foster a healthy gut environment, potentially reducing anxiety and stress levels.² This connection between gut health and mental well-being has led nutritional psychiatrists to explore the concept of an anti-anxiety diet.

Here are 15 foods that may help alleviate anxiety symptoms naturally.

1. Salmon

Rich in omega-3 fatty acids, particularly EPA and DHA, salmon has been shown to promote brain health and potentially relieve anxiety symptoms. These essential fatty acids help regulate neurotransmitters like dopamine and serotonin, which have calming and relaxing properties.

Moreover, salmon is an excellent source of vitamin D, which has been linked to reduced symptoms of anxiety and depression. One meta-analysis found that vitamin D supplementation was associated with lower rates of negative mood disorders. 

To reap the most benefits, aim to include salmon in your diet 2-3 times per week.

2. Chamomile

Chamomile, an herb known for its calming properties, may help reduce anxiety thanks to its antioxidant and anti-inflammatory compounds. These properties can help lower inflammation associated with anxiety. Chamomile is most commonly consumed as a tea, which is readily available and easy to incorporate into your daily routine.

A study conducted on individuals with moderate to severe Generalized Anxiety Disorder (GAD) found that chamomile extract significantly reduced anxiety symptoms compared to a placebo. The study participants received chamomile extract 500-1,500 mg daily for 8 weeks.^(ref)

While more research is needed, chamomile shows promise as a natural remedy for anxiety relief.

3. Dark Chocolate

Dark chocolate has long been speculated to have stress-reducing properties, with studies suggesting its potential to enhance mood through the gut-brain axis. This mood-boosting effect may be attributed to dark chocolate’s rich polyphenol and tryptophan content. 

Polyphenols, special compounds found in cocoa, have been shown to positively affect anxiety and enhance calmness.^(ref)

Dark chocolate is also a valuable source of magnesium, a mineral linked to mood regulation. Studies indicate that magnesium may have a noticeable effect on anxiety, making dark chocolate a delicious way to increase your intake. 

Remember, the darker the chocolate (preferably with a high cocoa percentage and low sugar content), the more benefits you’ll experience.

4. Yogurt

Yogurt containing beneficial bacteria like Lactobacillus and Bifidobacteria may help reduce anxiety by inducing an anti-inflammatory response in the body. Incorporating yogurt and other fermented foods into your diet could foster a healthy gut environment, potentially reducing anxiety and stress levels.

Greek yogurt, in particular, is an excellent source of protein, which helps stimulate the production of brain chemicals like norepinephrine and dopamine. These neurotransmitters have been shown to improve alertness, mental energy, and reaction time. 

Combining Greek yogurt with complex carbohydrates and spreading your meals throughout the day may provide the ideal mood-boosting effect.

5. Blueberries

Blueberries are packed with antioxidants and anti-inflammatory compounds that may help alleviate anxiety symptoms. Some animal studies suggest that certain compounds found in blueberries can reduce oxidative stress and ease symptoms of depression and anxiety.

Additionally, increased intake of fruits like blueberries has been linked to a lower risk of anxiety. While more research is needed to fully understand the effects of blueberries on anxiety, incorporating this nutrient-dense fruit into your diet is a delicious way to potentially support your mental well-being.

6. Pumpkin Seeds

Pumpkin seeds are a rich source of potassium, a mineral that may help alleviate stress and anxiety symptoms. Potassium-rich foods like pumpkin seeds and bananas can be easily incorporated into your diet for potential mood-boosting benefits.

Moreover, pumpkin seeds provide a noteworthy amount of zinc, which is vital for brain and nerve function, particularly in brain regions associated with emotions. Adding a handful of pumpkin seeds to your daily snacks or meals may help support your mental health.

7. Turmeric

Turmeric, a spice known for its active compound curcumin, may aid in reducing anxiety by mitigating inflammation and oxidative stress. These factors are commonly elevated in individuals with mood disorders like anxiety and depression. Integrating turmeric into various dishes can be a simple yet effective way to leverage its potential benefits.

Studies have shown that curcumin has neuroprotective properties and can help regulate neurotransmitters like serotonin and dopamine.^(ref) While more human studies are needed, animal research suggests that curcumin may have antidepressant and anxiolytic effects.

8. Eggs

Eggs are an excellent source of tryptophan, an amino acid crucial for serotonin production. Serotonin is a neurotransmitter that governs mood, sleep, memory, and behavior, and dietary patterns could influence its levels.

Some research suggests a potential link between diet, gut microbiota, and anxiety management. While eggs also contain vitamin D, with around 6% of the recommended Daily Value in one large egg, further research is necessary to understand the specific effects of eggs on anxiety.

9. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are rich in magnesium, a mineral that plays a crucial role in brain function and mood regulation. Low magnesium levels have been linked to increased risk of anxiety and depression.

Incorporating leafy greens into your daily meals can help ensure you’re getting enough magnesium to support your mental well-being. Try adding a handful of spinach to your smoothies, salads, or sautéed dishes for an easy nutrient boost.

10. Nuts & Seeds

Nuts and seeds are not only excellent sources of protein and healthy fats but also contain various nutrients that may help reduce anxiety symptoms. For example, Brazil nuts are rich in selenium, an antioxidant that helps combat cell damage. 

Almonds are packed with vitamin E, which has been shown to help reduce inflammation in the brain.

Walnuts, in particular, are high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that has been linked to lower rates of depression and anxiety. Incorporating a variety of nuts and seeds into your diet can provide a wide range of mood-supporting nutrients.

11. Fermented Foods

Fermented foods like kimchi, sauerkraut, and kefir are rich in beneficial bacteria that can help support gut health and, in turn, mental well-being. The gut-brain axis is a complex communication system between the digestive tract and the brain, and research suggests that a healthy gut microbiome may play a role in regulating mood and reducing anxiety.

Incorporating fermented foods into your diet can help promote the growth of beneficial gut bacteria, which may have a positive impact on your mental health.

Start by adding small amounts of fermented foods to your meals and gradually increase your intake as your taste buds adapt.

12. Berries

Berries like strawberries, raspberries, and blackberries are packed with antioxidants and phytochemicals that may help reduce inflammation in the brain and support mental health. These colorful fruits are also rich in vitamin C, which has been shown to help reduce anxiety and stress.

One study found that individuals who consumed more berries had lower rates of depression and anxiety compared to those who ate fewer berries.^(ref) Aim to include a variety of berries in your diet, either fresh or frozen, to reap the potential mood-boosting benefits.

13. Oats

Oats are a complex carbohydrate that can help stabilize blood sugar levels and promote the production of serotonin, a neurotransmitter that plays a key role in regulating mood. Oats are also rich in fiber, which can help support gut health and, in turn, mental well-being.

Individuals who ate a diet rich in whole grains, including oats, had lower rates of depression and anxiety compared to those who ate a diet high in refined grains. 

Start your day with a bowl of oatmeal topped with berries and nuts for a nutrient-packed breakfast that may help support your mental health.

14. Lentils

Lentils are a great source of folate, a B vitamin that plays a crucial role in brain function and mood regulation. Low levels of folate have been linked to increased risk of depression and anxiety.

Lentils are also rich in fiber and protein, which can help stabilize blood sugar levels and promote feelings of fullness and satisfaction. Try incorporating lentils into your meals by adding them to soups, stews, or salads for a nutrient boost that may help support your mental well-being.

15. Asparagus

Asparagus is a nutrient-dense vegetable that contains high levels of folate, a B vitamin that plays a key role in brain function and mood regulation. Asparagus is also rich in fiber, which can help support gut health and, in turn, mental well-being.

Try roasting asparagus with a drizzle of olive oil and a sprinkle of sea salt for a simple and delicious side dish that may help support your mental health.

While incorporating these anxiety-reducing foods into your diet can be beneficial, it’s important to remember that they should not replace professional medical advice or treatment.

If you are experiencing severe or persistent anxiety, it’s crucial to consult with a mental health professional for proper guidance and support.

Sources:

1. World Health Organization
2. National Institutes of Health