10 Foods That Cause Anxiety

How Food Affects Anxiety

Did you know that just as some foods help anxiety, certain foods can potentially increase anxiety and panic attacks? Everything we consume ends up in our organs and blood stream, affecting our body. Everything we eat and drink can impact our stress levels, mood, and other aspects of our physical and mental wellbeing.

Research shows that stress and cortisol are linked to anxiety. Therefore, things that we consume that increase cortisol or other stress related hormones have the potential to increase symptoms of anxiety. “There is evidence of an association between healthy eating patterns and reduced anxiety symptoms.”¹

Anxiety symptoms may include:

• Being more sensitive to criticism
• Feeling uncomfortable
• Hypervigilance- waiting for something bad to happen
• Stuttering or slurred speech
• Irrational or “all or nothing” thinking
• Impulsive behaviors
• Stomach aches
• Scared or nervous
• Physical aches and pains
• Restlessness or general uneasiness
• Difficulties with memory
• Increased heart rate
• Feeling like the walls are closing in
• A sudden urge to flee a situation
• Irritability or anger
• Perspiration

10 Foods That Cause Anxiety

Everything we put into our body affects us, whether it is immediately noticeable or not. Everybody is different, and a food that worsens one’s anxiety might not necessarily have the same effect on someone else. Nonetheless, there are certain foods that have been shown to increase symptoms and experiences of anxiety.

Here are 10 foods that may cause anxiety:

1. Fruit Juice

Many people wrongly assume that fruit juice is healthy because it contains fruit. But whole fruit usually has fiber, which helps your body digest nutrients. Fruit juice is often full of sugar without any of the fiber. It’s better for your body to eat the whole fruit instead. “So a small amount of fruit juice seems to be OK, but too much sugar from all sources — including juice — is linked to poor health outcomes.”² A diet high in sugar is linked to increased symptoms of anxiety.⁴

2. Soda

Soda and soft drinks should be enjoyed in moderation. The high sugar content and other additives have been linked to health conditions such as diabetes. “These findings raise the possibility that soft drinks increase hunger, decrease satiety, or simply calibrate people to a high level of sweetness that generalizes to preferences in other foods.”³

3. Candy

Many reach for candy when they want a quick “pick me up”. It boots energy due to the high sugar content, and can boost mood due to activating the brain’s reward system. This often keeps people reaching for more sugary foods. However, while okay to enjoy in moderation, a diet high in sugar has been linked to increased symptoms of anxiety.⁴

4. Caffeine

Caffeine is a stimulant, and has been used for centuries in many regions of the world to help promote wakefulness and activity. However, some people, especially those who are sensitive to caffeine or other stimulants, have to be mindful of its consumption or it can contribute to anxiety. Caffeine is found in coffee, many teas, energy drinks, and some medications.

5. Processed Foods

When we eat a diet with processed foods such as meats, pastries, and many packaged foods, we have a higher chance of this contributing to anxiety symptoms. A diet of “ultra processed” foods has been shown to contribute to mental health conditions such as depression and anxiety.⁵

6. Food Additives

Food additives such as MSG and food dyes are used to enhance taste, color, and appeal of many foods. However, for many who are sensitive to food additives, they can cause discomfort such as headaches, GI upset, and contribute to feelings of anxiety.

7. Sugar Alternatives

When people are looking for something sweet without the added calories or blood sugar boost, sugar free products are a common choice. However, sugar alternatives such as aspartame have been shown to increase cortisol levels and slow digestion. This could lead to an increase in anxious feelings.

8. White Breads

When we eat white bread, it quickly turns to sugar in our bodies due to the absence of fiber and other health benefits that are in wheat and grains. This causes a blood sugar spike, and then a crash. For some, especially those who are sensitive to blood sugar changes, this crash can contribute to anxiety and overall feeling of unease.

9. Energy Drinks

Because of the caffeine and the sugar, energy drinks give us an instant rush of energy. Unfortunately for some, this energy also stimulates the nervous system and causes anxiety. This can lead to stomach aches, increased heart rate and perspiration, and other uncomfortable symptoms that might outway the benefits of an energy drink.

10. Alcohol

An occasional drink, such as a glass of wine with dinner, is usually fine for most healthy adults. However, each of us metabolize alcohol differently, and are therefore affected differently. Some people can not tolerate any alcohol or else it makes them anxious. Others can enjoy it in moderation. Knowing how it affects you is the key to enjoying it in a healthy way.

How is Anxiety Treated?

For many who struggle with the effects of having an anxiety disorder, diet and lifestyle changes can provide some relief. However, if you find that these changes are not quite enough, please understand that it is very common for anxiety to need additional support to be treated. There is no shame in needing medications or additional support for your anxiety symptoms.

Sometimes people choose to have therapy at the same time as medication management, and some find that their symptoms are alleviated with one or the other.

Therapy for Anxiety

There are different types of therapy that are great for anxiety disorders. Because anxiety therapy is the first line of treatment for many who struggle with symptoms of anxiety, it is common to have a therapist who practices one of the following modalities.

Common types of therapy used for anxiety include:

• Acceptance and Commitment Therapy (ACT): ACT is a branch of therapy that assumes that difficult or stressful feelings and experiences are an inevitable part of life, and thus are unavoidable. ACT teaches clients that instead of trying to avoid difficult or stressful feelings, we are better off preparing for them and learning how to cope with them.
• Cognitive behavioral therapy: The goal of CBT for anxiety is to help a person identify the thoughts and triggers that contribute to their anxiety. Then, the client and therapist explore them and work to develop ways to decrease them.
• Exposure therapy: Exposure therapy works best for someone who has a specific fear or phobia, such as insects, driving, or fears of advocating for self, etc.
• Interpersonal therapy: IPT is a solution focused type of therapy that focuses on the connection between the presenting symptoms that the client is experiencing and the interpersonal stressors and conflicts that are currently being experienced by the client.
• Psychodynamic therapy: Psychodynamic therapy is a therapy technique where the therapist works with the client to develop personal insight, which fuels self awareness to decrease symptoms.
• Dialectical behavioral therapy (DBT):  DBT involves teaching skills to clients who are struggling with intense emotions as a result of trauma and resulting symptoms of anxiety. It can be used to help decrease the intensity of emotions and feelings and to help clients develop emotional regulation.
• Eye Movement Desensitization and Reprocessing: EMDR is a type of therapy used to decrease the symptoms associated with PTSD by decreasing the effects of the memories on the client.
• Art and music therapy: Therapies such as art and music therapy are great ways to decrease symptoms anxiety by engaging the creative and expressive parts of the mind.

Medication for Anxiety

While engaging in psychotherapy is often one of the first recommended treatment methods for anxiety, sometimes people find that they need additional support, such as medication for anxiety. Medication is often recommended if symptoms become unmanageable.

A prescriber will commonly try a selective serotonin reuptake inhibitor (SSRIs) or a serotonin-norepinephrine reuptake inhibitor SNRI first, due to these being common first line treatments for medication management. These meds work by helping the hormones in the brain to regulate mood.

If the anxiety symptoms are bad enough, benzodiazepines are sometimes prescribed. This is usually if the person experiences severe panic attacks, or is struggling with situational stressors, as these medications are fast and short acting. Benzodiazepines should never be the first line of medication treatment due to their high propensity for misuse.

Does Monitoring Food Increase Anxiety?

It is common for people who feel uncomfortable in their bodies to struggle with food monitoring. This can show up as stress while considering options during meal time, or shame after eating due to the shame and guilt that is embedded in us through our diet culture.

If monitoring your food is actually causing disordered eating or increasing symptoms of anxiety – it may not be worth it.  Many therapists who are skilled in treating people with unhealthy relationships with food recommend Mindful and Intuitive eating. Look for a practitioner who practices Health At Every Size, or HAES.

When to Seek Therapy for Anxiety

While some anxiety, especially during stressful life events, is normal, some people find that their anxiety affects their life to the point where they need more support. If you find that you are struggling to complete tasks, or that your anxiety symptoms are affecting your sleep, work, or ability to maintain relationships, it might be time to seek therapy to combat the anxiety symptoms and make life more manageable.

Look for an online therapist directory or online therapy platform for anxiety for a therapist who specializes in anxiety. In some cases, medication management might be needed in order to decrease symptoms of anxiety and tension. Online psychiatrist options are available for those who need it.

In My Experience

I’m known for having a cup, or several, of coffee every morning. I also have an anxiety disorder. I absolutely understand logically that caffeine can certainly not help my anxiety, but the feel good chemicals that run through my body as I am sipping the warm liquid seem to counteract that logic. I am mindful of how it affects me, and I consume in a healthy and mindful way.

Knowing that foods can affect your anxiety does not mean you have to avoid them completely. For example, I can drink coffee, but am unable to drink energy drinks. Many of the foods listed above can all be enjoyed in a healthy way. Just be mindful, and know how it affects your body.