How Does Diet Affect Anxiety?

anti-inflammatory diet antioxidants anxiety ashwagandha carbohydrates cortisol diet fiber glycemic index gut microbiome immune system inflammation insulin leaky gut mental disorders mental health mental illnesses pro-inflammatory diet probiotics rhodiola sodium stress supplements vegetable oils Aug 26, 2023

In the U.S., anxiety disorders affect 40 million adults yearly. This makes them the most common mental illness in the country.¹ People with anxiety disorders often have other conditions like depression, alcoholism, and drug abuse.² Socially, they may have a hard time forming relationships. At work, they are likely to be less productive than non-anxious individuals. Anxiety disorders tend to lower quality of life overall.³

Genetics, personality, and life events contribute to anxiety disorders. Lifestyle is a risk factor too. Thus, managing anxiety includes changing certain lifestyle habits, such as diet.^4,5 In this article, we’ll discuss the effects of diet on anxiety, specifically:

Stress, Inflammation, and Anxiety
Dietary Inflammation
Foods That Are Bad for Anxiety
Foods That Are Good for Anxiety

So, how exactly does stress make people anxious? Keep reading to find out!

Stress, Inflammation, and Anxiety

The body’s stress response involves the HPA axis. This system consists of the hypothalamus, pituitary gland, and adrenal glands. In stressful situations, the hypothalamus secretes corticotropin-releasing hormone (CRH). In turn, CRH triggers the release of adrenocorticotropic hormone (ACTH) from the pituitary gland. ACTH then makes the adrenal glands produce the hormone cortisol. Once cortisol binds to receptors on the hypothalamus and pituitary gland, CRH and ACTH production stops.⁶

Known as the stress hormone, cortisol gives the body the energy to face stressful conditions or escape from danger. But chronic stress stimulates the HPA axis too much. As a result, cortisol cannot bind to receptors and stays in the blood. Long-term excess of blood cortisol promotes inflammation, the immune system’s reaction to harmful stimuli. Inflammation products can then damage cortisol receptors, impairing the HPA axis more. With this disruption, cortisol fails to stop the release of CRH. The latter event worsens matters, as CRH activates inflammatory immune cells called mast cells.^6,7

Cortisol problems cause inflammation in the whole body, including the brain. Raised levels of inflammatory cytokines (proteins that trigger inflammation) change brain structure and function. The alterations are observed mainly in the prefrontal cortex and the limbic system. Such changes are linked to anxiety disorders.⁶

Dietary Inflammation

The foods we eat regulate the immune system in various ways. For example, food toxins can make immune cells called macrophages secrete cytokines.^5,8

In addition, food impacts the composition of our gut microbiome (the trillions of microorganisms in our gastrointestinal tract).9 Certain types of microbes can degrade the mucus layer that protects the gut from toxins. The resulting condition is called a “leaky gut.” It allows harmful elements to reach the bloodstream easily, triggering inflammation.^10,11

In short, diet affects inflammation levels through its effects on the immune system and the gut microbiome. For this reason, diet can be modified to help manage anxiety orders. A pro-inflammatory diet heightens inflammation and worsens anxiety. In contrast, an anti-inflammatory diet fights inflammation and reduces anxiety symptoms.^4,5

Foods That Are Bad for Anxiety

Refined carbohydrates (also called simple carbs) have a high glycemic index (GI). This means they are quickly broken down and absorbed into the blood. So, refined carbs rapidly increase levels of blood glucose and insulin (the hormone that helps glucose enter cells for energy use or storage). When blood glucose sharply rises and falls over and over, inflammation happens. Plus, high insulin leads to unsafe brain glucose levels. The brain responds by activating the release of insulin-opposing hormones like cortisol. Some foods high in refined carbs are cakes, cookies, cereals, white bread, soft drinks, and fruit juices.^12,13,14

Other foods that worsen anxiety by causing inflammation are vegetable oils (made from the seeds of plants like soybean); fried foods; grain-fed or processed meat; farmed seafood; and alcohol.^15,16,17

Meanwhile, too much salt, particularly sodium, stimulates macrophage activity and cytokine release. What’s more, a high-sodium diet activates the HPA axis, increasing the body’s stress response. In effect, excessive salt can heighten anxiety too.^18,19

Foods That Are Good for Anxiety

Low-GI foods slowly increase blood glucose and insulin levels. This way, they protect against inflammation and decrease anxiety. Carbs with a low GI include whole-grain bread, sweet potatoes, and yams. As for low-GI vegetables, examples are broccoli, cauliflower, and zucchini. Grass-fed meat, wild-caught fish and seafood, and cage-free eggs also have a low GI; so do nuts (almonds, cashews, and walnuts ) and some fats and oils (avocado oil, olive oil, and coconut oil).²⁰

Many foods with a low GI have a lot of fiber. Fiber-rich foods lead to a diverse microbiome that fights inflammation. Probiotics and antioxidant-rich foods (dark chocolate, tomatoes, mushrooms, turmeric, etc.) have anti-inflammatory effects as well, helping with anxiety.^11,21,22

On the other hand, some herbal supplements can lower anxiety by reducing stress. In particular, ashwagandha decreases cortisol levels by altering HPA axis activity. Another herb, rhodiola, lessens anxiety in the same way.^23,24

Conclusion

Certain foods change inflammation and cortisol levels. Therefore, they can be added to or removed from one’s diet to help manage anxiety.

In fact, your diet can address any mental or physical condition you may be suffering from. It’s not a one-size-fits-all solution, though. To optimize your health and performance, go for a personalized diet. Click here to learn more.

References