World Mental Health Day 2025: How A Good Diet Can Help Reduce Anxiety

Have you ever experienced restlessness and an increase in stress levels, right after having coffee or bingeing on junk food? Have you ever felt calm and composed after drinking a cup of herbal tea? Well, these are not mere coincidences. A healthy diet is believed to manage emotions and reduce symptoms of anxiety. Don’t believe us? Read on.

What Is Anxiety? 

Anxiety is a common term used for feelings of stress and worry. People experience anxiety every now and then. But those who experience it excessively, so much so that they cannot stop worrying or feel positive throughout the day, need medical attention.

Anxiety disorder may develop after one goes through stressful life experiences. It can also be genetic. People living with anxiety disorders find it difficult to live their life in a meaningful way.

Signs of Anxiety

Anxiety can make every small task difficult, with many even struggling to complete their daily activities. Some may avoid common situations, places and social interactions too. One should be aware of the signs of anxiety disorders, so as to opt for medical attention and treatment at the right time. Here are some of the common signs of anxiety:

• Excessive and constant worry
• Muscle tension
• Restlessness or feeling on edge
• Fatigue
• Trouble concentrating
• Irritability
• Panic attacks (sudden periods of intense fear)

How Food Impacts Anxiety 

The relationship between our gut and brain is known as the gut-brain axis. It plays a crucial role in managing emotions and cognitive functions. A healthy gut is the one which is supported by the right nutrients. This fosters the production of neurotransmitters like serotonin, that is responsible for feelings of happiness and relaxation.

On the other hand, deficiencies in crucial nutrients like omega-3 fatty acids, B vitamins, and magnesium can worsen anxiety, depression, and mood swings.

Anxiety is a multifaceted mental health disorder that can be shaped by lifestyle, genetics, and stressful events. Even though one cannot be cured of anxiety through diet, new evidence firmly reinforces the use of nutrition as a symptom management tool and general overall well-being.

Here are some nutrients which can boost mental health:

• Omega-3 Fatty Acids
• B Vitamins
• Magnesium
• Probiotics
• Antioxidants

Let’s take a look at some foods to include on a mental health-friendly diet:

• Fruits and Vegetables
• Whole Grains
• Healthy Fats
• Herbal Teas

Dietary Tips to Reduce Anxiety 

Along with proper therapies and medications, one should also focus on eating a balanced diet to ease anxiety. It is also advised to drink enough water to stay hydrated and limit or avoid alcohol and caffeine. Let’s take a look at some other dietary tips to reduce anxiety:

• Eating regular meals is important.
• Keep yourself hydrated with water; drink at least six to eight glasses a day.
• People with anxiety might feel inclined to smoke or drink to soothe their nerves. But one must keep in mind that these can increase blood pressure and heart rate, which are also symptoms of anxiety.
• Some sodas contain caffeine and are high in sugar content. Opt for water or a healthier option.
• Opt for a well-balanced diet with adequate fruits, vegetables, lean meats, and healthy fats.
• Avoid processed foods and the ones high in sugar.

Foods That Help Ease Anxiety 

An omega-3 fatty acid rich diet may help one to better handle stressors that trigger anxiety symptoms. Vitamin D has been studied for its positive effects in minimising symptoms of anxiety and depression. A 2020 meta-analysis discovered that vitamin D supplementation is associated with lower rates of negative mood disorders.

Time and again, research has thus linked how a good diet can support better mental health. On this note, let us take a look at some foods and drinks that may help soothe anxiety:

• Green tea
• Turmeric
• Yoghurt
• Dark chocolate
• Eggs
• Blueberries
• Bananas
• Oats
• Meat and dairy products
• Salmon
• Chia seeds
• Citrus fruits
• Bellpepper

Some Key Points To Remember

Let's take a look at some of the key takeaways:

• Diet as Support, Not Cure: Balancing nutrition can decrease stress and enhance mood, yet expert therapy and medical attention still have a priority over anxiety disorders.
• Gut–Brain Axis: A balanced gut microbiome, aided by probiotics, prebiotics, and nutritionally rich ingredients, facilitates synthesis of neurotransmitters such as serotonin that control the mood.
• Main Nutrients: Omega-3 fatty acid, B vitamin, magnesium, antioxidant, and Vitamin D are always associated with favorable mental health results.
• Lifestyle Incorporation: Proper sleep, exercise, hydration, and moderation in stimulants (caffeine, ale, processed sugars) is as significant as nutrition.
• Chance Varies with the Individual: A person can tolerate low dosages of caffeine or sugar, whereas that can be detrimental for another — bio-individuality is responsible.

The Final Word

Consumption of nutritious foods like fatty fish, yoghurt, green tea, bananas, oats, turmeric, and black chocolate can soothe the mind as well as enhance resistance power towards stress. But, the advice from a health expert is very essential in the case of chronic anxiety. Nutrition is always more effective as a part of an integrated plan involving therapy, mindfulness, as well as lifestyle modification.

(Note : This article has been verified and vetted by Dr Geetika Chopra, Celebrity Holistic Nutritionist).