The 3 Worst Foods for Your Anxiety

Caffeine and added sugars, among other foods, may trigger anxiety symptoms. You can try alternatives like soothing teas and whole wheat bread instead of sugary sodas and refined carbs, for example.
Roughly 40 million people in the United States have an anxiety disorder. Did you know certain foods may trigger anxiety symptoms?
If anxiety is affecting your life, it might be worth considering what’s on your plate.
Read on for some foods that may trigger anxiety symptoms and suggestions for what to eat instead.
1. Caffeine
Caffeine is typically safe in low doses. High doses can cause unpleasant effects, such as anxiety, in people who have a panic disorder.
The Food and Drug Administration (FDA) reports that the average adult can generally consume up to 400 milligrams (mg)Trusted Source of caffeine daily without dangerous or negative effects.
A 2020 study with university-age students in Bahrain found that those who consumed more than 400 mg of caffeine per day reported:
• headaches
• spells of terror or panic
• feeling trapped or caught
• worrying too much about things
• feelings of worthlessness
Try instead: Herbal teas, such as peppermint, lavender, or lemon balm tea, can be refreshing hot drinks with soothing effects.
2. Added sugars
There’s no way to avoid sugar 100 percent of the time, as it naturally occurs in many foods we love to eat, like fruit.
But added sugar is a contributor to overall anxiety.
Consuming large amounts of processed sugar can trigger feelings of worry, irritability, and sadness.
Try instead: You don’t have to fully deny your sweet tooth. It’s OK to have sugar from time to time. Stevia, erythritol, and yacon syrup are also natural substitutes you can try. And you can always fill your plate with fruits and naturally sweet vegetables, like sweet potatoes.
3. Refined carbs
Refined carbohydrates are foods stripped of much of their fiber and micronutrients. They have been associated with an increased risk of cardiovascular disease.
Refined carbs may also be associated with anxiety.
One 2019 study found that consuming refined grains was related to higher anxiety and depression severity. And a 2018 animal studyTrusted Source in mice found that a diet high in refined carbs may be associated with anxiety symptoms.