7 Foods That May Help Ease Some Anxiety Symptoms

Before we get into this – know we’re not suggesting that any one food can “cure” anxiety. You know your body best and can decide what foods work best for you. Anxiety can have different causes, triggers, and treatments, and yours may be unrelated to your diet. If reading or discussing food is difficult for you, skip this article and consider reaching out to someone you trust to talk.

Anxiety can’t be completely avoided with food, but some people (and some studies, too) have found that certain foods may help alleviate some anxiety symptoms. If you have dietary restrictions or aversions, you may not be able to try everything on this list, nor are we suggesting you do. But if you want to, maybe you’ll get inspired to try something new. If nothing else, trying new foods can be a good distraction or a way to have fun. 

If certain foods tend to help you, you can also share with our Mighty community what meals or snacks you make to help calm your nerves when you’re feeling anxious. It’s not a cure-all, but if one of these foods fits your dietary and sensory needs, you may find a creative way to incorporate them into your diet.

1. Spinach

Spinach is rich in antioxidants, which can help protect your body against certain diseases and help reduce inflammation. One small animal study found that spinach may help the body deal with stress and depression. More research is needed to understand its full effects on your mental health, but if you like spinach–or other leafy greens like collard greens, Swiss chard, or kale–you can add it to your sandwiches, egg or tofu scrambles, smoothies, stews, soups, and more. 

2. Legumes

Legumes include foods like beans, lentils, peas, chickpeas, soybeans, and peanuts. Legumes are full of protein, fiber, and B vitamins. This means they are a great option to add to meals if you have trouble staying full or forget to eat. Research shows they’re good for your heart health. One small study found that eating legumes and nuts was associated with lower anxiety levels in some participants. Legumes make a great snack, or you can incorporate them into oatmeal, burritos, dips, and more.

3. Oysters

No one food can treat anxiety, but research has found a link between zinc and lower anxiety levels. Zinc is an essential mineral that helps your body in numerous ways, including improving your immune function. Oysters have more zinc in them naturally than almost any other type of food. Of course, oysters aren’t everyone’s favorite food, nor are they practical to eat all the time. Other food sources of zinc include: 

• Beef   
• Fortified breakfast cereals
• Egg yolks
• Pumpkin seeds
• Pork
• Turkey breast
• Cheddar cheese
• Lentils
• Sardines
• Greek yogurt

Oysters may be more of a food for a special occasion and are only available in certain parts of the world, but if you enjoy them, know you’re getting a zinc boost.

4. Eggs

Anxiety and depression often go hand-in-hand, and one small study found that eating eggs may help reduce depression symptoms. However, other studies have been inconclusive on this. Still, eggs are highly nutritious. They provide protein, which keeps you full and energized, and vitamin D, which promotes bone health.

5. Wild Alaskan salmon

Wild salmon is full of omega-3 fatty acids, which research says can help reduce anxiety symptoms. Omega-3s help protect your cells and give your body energy. They promote eye and brain health. Other foods that boast omega-3s include:

• Other fatty fish like mackerel, tuna, and sardines
• Nuts and seeds like flaxseed, chia seeds, and walnuts
• Fortified cereals, yogurts, milks, and eggs

6. Pickles

This one may seem a bit random, but one study saw that participants who didn’t eat pickled foods had higher levels of anxiety. Of course, this doesn’t mean eating a pickle will erase your anxiety, but if you like fermented foods like sauerkraut and kimchi, eating them might help with anxiety symptoms. Eating fermented foods may also be good for your gut.

7. Turmeric

Turmeric is a bright spice that has antioxidant and anti-inflammatory properties. More research is needed, but studies have also shown turmeric might be able to help with both anxiety and depression symptoms. You can add this spice to smoothies, teas, and, of course, curries. It’s nutritious and tasty.

While no one magic food has been shown to ease anxiety, our community knows that a comfort meal or even just having a food schedule sometimes helps them live with anxiety. Maybe preparing meals on the weekend helps you manage your anxiety throughout the week. Maybe trying new foods actually triggers anxiety, and it’s best for you to stick to what you know. We’re here to tell you that all of this is OK.

If you are concerned about not getting enough nutrients or how your diet may be affecting your mental health, reach out to a healthcare provider you trust.