Welcome! I’m Shubhangi Halande. If you’ve ever felt like your stomach is twisted in knots, your heart is racing for no reason, or your mind simply won’t stop overthinking, you’re in the right place. I know how you feel, and that’s why exploring an anxiety diet might be beneficial.
I used to think that my worry was all in my head, but then I saw something weird. On days when I missed lunch for coffee and ate sugary cereal for breakfast, my anxiety was worse by the afternoon. But I felt better on days when I ate a balanced dinner. That’s when I looked more closely at the link between anxiety and food.
Food doesn’t simply make us gain weight; it also affects our emotions, stress levels, and even panic attacks. If you’re having trouble with anxiety, what you eat can be making it worse or better. This regimen is how I modified what I ate and ultimately felt more in charge.
What is an anxiety diet?
An anxiety diet doesn’t include rigid rules or fad diets. It’s about picking meals that keep your blood sugar, emotions, and neurological system stable. Some meals make your body inflamed and your stress hormones rise, while others relax your mind.
The main things that caused me the most trouble were
Sugar crashes (the 3 PM slump that leads to a panic spiral)
Too much coffee may make your hands shake and your mind race.
Snacks that had been processed (made me feel foggy and angry)
The change was remarkable after I stopped eating these things and started eating foods that are beneficial for anxiety.
When my diet made my anxiety worse, it was my breaking point.
Last year, when I was having a tough week at work, I lived on takeout, energy drinks, and chocolate bars. By Friday, I experienced my first full-blown panic episode in months. I couldn’t breathe, my chest felt tight, and my eyesight was blurry.
Thereafter, I spoke to a nutritionist who said, “Your gut is your second brain.” Your anxiety will also be high if it’s inflamed. That really hurt me. I wasn’t only eating badly; I was also making my anxiety worse.
What I Eat Now to Stay Calm on My Anxiety Diet
1. No more sugar bombs for breakfast – Anxiety Diet
I used to have a muffin or sugary cereal and then collapse by 11 AM, feeling wobbly and worried. Now, I put protein and good fats first:
Eggs scrambled with avocado (healthy fats keep your mood constant)
Oatmeal with nuts and seeds (slow-release energy)
Green smoothie (spinach, banana, almond butter—no increases in blood sugar)
What happened? No anxiety crashes in the middle of the morning.
2. Lunch: Getting the right amount of carbs and protein
Not eating lunch made my anxiety worse since low blood sugar makes me worry. I never miss it now.
Chicken grilled with quinoa and vegetables (foods high in magnesium calm muscles)
Lentil soup with whole-grain bread (the fiber keeps blood sugar constant)
Salmon with sweet potato (omega-3s lower inflammation that may make anxiety worse)
3. Snacks that really help with anxiety
I now grab instead of cookies or chips:
Dark chocolate (70% or more cocoa) increases serotonin.
A handful of almonds, which are high in vitamin E, which helps reduce stress
Greek yogurt with berries (probiotics are good for your stomach and brain)
4. Dinner: Not too heavy, but healthy – Anxiety Diet
Eating large meals at night negatively affected my sleep and increased my sleep anxiety. Now, I make it easy:
Brown rice and stir-fried tofu (tryptophan helps make serotonin)
Grilled fish with steamed vegetables (magnesium is a natural relaxant)
Seaweed miso soup (good for your intestines and soothing)
Foods I Stay Away From- Anxiety Diet
Some meals are better than others, yet others might make you anxious. This is what I took out:
Refined sugar (makes you crash and change your mood)
Too much caffeine (more than one cup of coffee) might make you feel jittery and panicky.
Preservatives in processed meals may damage gut health.
Alcohol (makes it hard to sleep and raises cortisol levels)
It was challenging at first. I didn’t get my candy bar in the afternoon. But what about after two weeks? My head felt clearer. Fewer panic spirals. Less fear—that doesn’t make sense.
How an Anxiety Diet Changed Me in Real Life
Week 1: The worst part was that I was grumpy since I was going through sugar withdrawals. However, I didn’t experience any fear after 3 PM.
Month 1: Less sporadic heart racing. My energy has become more consistent.
Now, I feel the anxiousness coming back when I consume sweets or miss meals. Show that it works.
A buddy asked me not so long ago, “Why do you seem so much calmer?” I laughed and added, “Because I stopped eating my worries.”
Extra tips that helped – Anxiety Diet
Water: Dehydration might make you feel anxious. I consume between 2 and 3 liters of water every day.
Timing of meals: Eating every three to four hours keeps blood sugar levels steady.
Gut health: Foods that include probiotics, such as yogurt and kimchi, help make serotonin.
In the end, you can eat to feel better.
Food can either exacerbate your anxiety or alleviate it if it’s overwhelming. My anxiety diet isn’t about being flawless; it’s about making little, meaningful changes that stack up.
You don’t have to change everything all at once. Please consider making one modification to start. For example, you may switch soda for herbal tea or add a protein-rich breakfast. Pay attention to how you feel.
The fact is that anxiety isn’t simply in your brain. Anxiety also exists within you.
What cuisine do you notice makes you anxious? I’d love to hear your tale, so let’s talk in the comments.
With love and peaceful vibrations,
Halande Shubhangi
