These Foods Can Help Reduce Your Anxiety

According to a Nutritional Psychiatrist

Aeyrel Twone
3 min readJul 15, 2023
Photo by Christopher Ott on Unsplash

Anxiety is a widespread condition that affects countless individuals worldwide. While traditional treatments such as therapy and medication can be effective, exploring natural methods to manage anxiety is gaining recognition.

In this article, we will explore insights from a nutritional psychiatrist and shed light on the foods that can potentially help alleviate anxiety symptoms.

Embracing the Green Goodness

Incorporating leafy greens into your diet may be a simple yet powerful way to combat anxiety. Nutrient-dense greens like spinach, kale, and Swiss chard are packed with essential vitamins and minerals, including magnesium, folate, and vitamin C. These nutrients are known to support brain health and contribute to a sense of calmness, potentially reducing anxiety symptoms.

Unlocking the Potential of Fatty Fish

Certain varieties of fatty fish, such as salmon, mackerel, and sardines, hold a valuable secret for anxiety relief: omega-3 fatty acids. These healthy fats have been linked to numerous health benefits, including reducing inflammation and promoting brain health. Preliminary research suggests that omega-3 fatty acids might play a role in lowering anxiety levels and enhancing mood. By incorporating fatty fish into your diet, you may reap the potential anxiety-reducing benefits these nutrients offer.

Whole Grains for Stable Serenity

Choosing whole grains over refined grains might have a positive impact on anxiety levels. Whole grains like quinoa, brown rice, and oats provide a slow release of energy, helping maintain stable blood sugar levels throughout the day. Fluctuations in blood sugar can influence mood and energy levels, potentially triggering anxiety. Opting for whole grains can provide a more balanced emotional state and contribute to overall mental well-being.

Cultivating Gut-Brain Harmony

Emerging research highlights the connection between gut health and mental well-being. Probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi can foster a healthy gut microbiome. Maintaining a balanced gut microbiome through the consumption of these foods may positively influence anxiety levels and improve mood. By nurturing your gut health, you are supporting an essential aspect of your overall well-being.

Nuts and Seeds

Nature’s Stress Relievers: Nuts and seeds can be a convenient and nutritious addition to your anxiety-reducing arsenal. Almonds, walnuts, and flaxseeds are rich in magnesium, zinc, and omega-3 fatty acids. These nutrients have been associated with stress reduction and improved cognitive function. Including a handful of nuts or seeds in your daily snacks or meals can be an easy way to nourish your body and support your mental well-being.


While these anxiety-reducing foods offer potential benefits, it’s important to approach them as part of a holistic lifestyle approach to managing anxiety. Everyone’s nutritional needs are unique, and consulting a healthcare professional or registered dietitian is advisable for personalized guidance. By making mindful choices and embracing a well-balanced diet, you can take proactive steps toward reducing anxiety and fostering overall well-being.

Remember, a nutritional approach to anxiety management is just one piece of the puzzle. It’s essential to prioritize self-care, engage in stress-reducing activities, and seek professional help if needed. By taking small steps toward incorporating anxiety-reducing foods into your diet, you may discover a powerful tool in your journey toward a calmer and more balanced life.



Aeyrel Twone

Hi, I'm Aeyrel. I'm a writer and storyteller with a passion for exploring the world around me. I love to write about my experiences and turn them into stories.