Can changing your diet calm anxiety?

From upping your omega-3 intake to adopting a keto-based diet, experts believe there are ways you can enhance your diet to help reduce anxiety symptoms.

Anxiety is a common issue in the UK. While it’s normal to feel anxious because of specific situations like exams or job interviews, many people experience the physical and mental symptoms of anxiety on a regular basis.

“Almost 6% of adults in the UK are reported to experience generalised anxiety disorder (GAD) within a given week,” says Dr Piril Hepsomali, lecturer in psychology at the University of Roehampton. “It is the most commonly presented anxiety condition.”

The NHS describes GAD as “a long-term condition that causes you to feel anxious about a wide range of situations and issues, rather than one specific event. People with GAD feel anxious most days and often struggle to remember the last time they felt relaxed.”

In recent years, a growing body of experts have turned their attention to diet as a method of treatment for a variety of mental health issues – including anxiety.

“The practice goes by different names, including nutritional psychiatry and metabolic psychiatry,” explains Dr Nicholas Norwitz who has produced research on the subject. “It’s the idea of seeing mental health conditions – at least in part – as metabolic conditions, just like diabetes or obesity.

“There’s no reason to think the brain operates differently to any of the other organs in the body – all of which are impacted by diet. And for that reason, nutrition and lifestyle could really provide the basis for building successful mental health interventions.”

So, alongside therapies and medication, which foods and diets could help alleviate symptoms for people with anxiety?

Probiotics and fermented foods

“There's a bi-directional relationship between the microbiome and anxiety,” says Norwitz, who points out that our gut bacteria speaks to our brain via the vagus nerve. “If your gut is speaking to your brain and vice versa, you can see how this would establish a cycle of either a positive mental state or a negative mental state depending on what you’re eating.”

Norwitz points to foods such as kimchi and unsweetened kefir as being beneficial to the gut biome and, in turn, helping the brain stay healthy.

This is something Prof Felice Jacka, director of the Food and Mood Centre at Australia’s Deakin University, has spoken about too. Jacka’s research has established a link between improved diet and the alleviation of anxiety symptoms.

“Our new knowledge regarding the role of the gut bacteria in mental and brain health represents a major step forward. And diet is one of the most important factors affecting the health of the gut and its bacteria – with impact happening very quickly.

“There is a huge amount of effort going into research in this field around the world now. I expect that it won’t be long before we have some very important insights and tools by which we can manipulate our gut health to improve our mental and physical health. The most important of these will involve food, but probiotics and prebiotic supplements and fermented foods are likely to also be part of this approach to prevention and treatment.”

These fermented foods could help improve your gut health

Omega-3 fatty acids

We know that omega-3 helps support general brain function – but some studies are starting to suggest that it goes further than that, impacting our mental health and mood as well.

There is also research which specifically focusses on the relationship between omega-3 and anxiety, with one study establishing a connection between higher omega-3 consumption and lower inflammation levels, which in turn resulted in a decrease in anxiety symptoms.

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“The data on omega-3 and anxiety is pretty good,” says Norwitz. “The fatty acids EPA and DHA, which you get from marine sources of fatty fish, are linked to positive mental health.”

When trying to remember which oily fish to include in your diet, Norwitz suggests the acronym SMASH – which stands for sardines, mackerel, anchovies, salmon and herring.

“The omega-3 found in these fish can increase something called ‘brain-derived neurotrophic factor’. Which is healthy for the brain and can improve dopamine and serotonin levels.”

If you don't eat fish you will need to find alternative sources for omega-3.

These recipes provide a great source of omega-3

A Mediterranean diet

There’s plenty of research that highlights how the Mediterranean diet can have positive outcomes for those with anxiety.

One reason could be because it supports consistent blood sugar levels. This is something that mental health charity Mind advises is important.

“If your blood sugar is lower than usual, you might feel tired, irritable or depressed,” it says. “Eating regularly, and eating foods that release energy slowly, can help to keep your sugar levels steady.”

Hepsomali conducted a study with half a million participants, investigating the relationship between mental health and diet. She and her team “observed positive correlations between healthy dietary patterns and mental health, especially benefits of high intakes of vegetable, fruit, fish, water and fibre.”

However, it’s important to note that no benefits came from any single ingredient or food group: variety is the key.

“There is no magic bullet,” adds Hepsomali. “As we do not consume single nutrients or supplements in isolation, we should be focusing more on consuming the right food groups and adhering to high-quality diets. I know this may sound like stating the obvious, but adhering to healthy or Mediterranean-style diets and lower intakes of processed foods, saturated fat and refined carbohydrates is associated with better mental health outcomes.”

Hepsomali points to further research which highlights how a balanced diet could specifically impact GAD. She explains there are direct pathways [between your stomach and brain] – so if you’re eating food that improves inflammation, reduces oxidative stress and helps improve the gut microbiota, this will impact your mental health and could see symptoms of anxiety reduced.

Norwitz also shines a light on the importance of a whole food diet for these reasons. “We have decent data showing that for some people with anxiety or depression, inflammatory markers are up and they also have more reactive immune systems. So, if you give them a challenge, they will have a greater inflammatory response – including in the brain – which we know can impact anxiety.

“Essentially, a diet formulated to reduce inflammation could help improve anxiety symptoms.”

These Mediterranean diet recipes are delicious

A keto diet

Over the last few years, experts have been looking at whether a low-carb diet (where your body burns fat for energy rather than glucose from carbs), could aid positive mental health. There is growing evidence to suggest it could.

“There are numerous trials showing that ketogenic diets improve mental health conditions, including a recent study from France which received a lot of positive attention” says Norwitz. “As part of the research, they looked at 31 patients with severe mental health conditions – major depression, bipolar and schizophrenia. Three people dropped out but of the 28 who completed the diet, 43% had complete remission and 100% improved.

“This is relevant to anxiety as it’s an associated state. Plus, a lot of people have reported – including clinicians – that a ketogenic diet can improve anxiety.”

However, Norwitz suggests speaking to a medical professional before embarking on a new diet, as everybody has different health requirements.

These low carb recipes are full of flavour

If you are concerned about your mental health, help and support is available.

Originally published May 2023