We all know that eating a balanced, nutrient-rich diet is one of the most important things you can do for your health. From your skin to your heart, the foods and drinks you consume (including when and how you have them) have an impact on all areas of your body – including your brain.

Spurred on by growing interest in gut health – in particular, the gut-brain axis – the last couple of years has seen more and more discussion about the relationship between diet and mental health. It’s hardly surprising. In the first year of the Covid-19 pandemic, global prevalence of anxiety and depression increased by a massive 25%. And at the start of 2023, analysis of Google search data carried out by Bupa found that the UK is struggling with anxiety more than ever – with searches for ‘anxiety symptoms in women’ increasing sixfold in the two-year period from August 2020 to August 2022.

But as the amount of buzz around the topic continues to grow, it can be hard to sort the fact from the fiction. Of course, diet probably doesn’t have the power to completely rid us of anxiety. But could it really help? And if so, what kind of impact could it have? We put those questions to the experts.  

To consider whether diet can play a role in managing anxiety, we first need to understand the link between the brain and the foods we eat. According to Lindsay Delk, a US-based dietitian nutritionist who specialises in the link between food and mental wellbeing, there are three main ways in which diet influences the brain: the production of neurotransmitters, our gut health and inflammation.  

The production of neurotransmitters

“Nutrition is essential for the production of neurotransmitters such as serotonin and dopamine, which play a role in our moods and emotions,” Delk explains. “The foods you eat provide your body with the nutrients needed (eg B vitamins and omega-3 fatty acids) to produce these important chemicals.”

Eating foods high in the amino acid tryptophan (such as eggs) can be particularly beneficial in this regard; a study published in 2016 found that eating a low-tryptophan diet can lead to a drop in brain serotonin levels. However, more research is needed to determine how significant this impact can be. 

Gut health

The concept of ‘gut feelings’ may have been around for a while, but a growing body of research now suggests that there’s a strong link between gut health and mental health. That’s because of the gut-brain axis – a two-way connection between the brain and the micro-organisms in the gut, facilitated by the vagus nerve.

It’s for this reason that you might experience bloating or a stomach ache when you’re stressed or anxious. In a similar way, if your gut microbiome is out of balance – a state known as dysbiosis – it can disrupt the production of neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA), the former of which is primarily made in the gut. Both have been found to play an important role in emotional wellbeing. 

Inflammation also has a role to play here, Delk adds. “A poor diet high in ultra-processed foods and sugar can cause an overgrowth of unhealthy bacteria in the gut,” she says. “This can lead to gut inflammation, which has been linked to mental health disorders such as depression and anxiety.”

All of this can get a little confusing, but you just need to think of the gut-brain connection as a two-way road – when the gut is stressed (inflamed), that has an impact on the rest of the system, including the brain. In the same way, when the brain isn’t functioning optimally – because of stress or anxiety, for example – that dysfunction affects the gut, too. Pretty crazy stuff, right? 

Inflammation

Poor dietary choices may contribute to inflammation in the gut, but there are plenty of anti-inflammatory foods that can have a positive impact on inflammation across the body. And as you might expect, inflammation in the body can have a negative impact on mental health, too.

“Chronic inflammation has been linked with a wide range of health problems, including mental health conditions,” Delk explains. “Eating a diet that is rich in anti-inflammatory foods can help to reduce the amount of inflammation in the body and improve mental health.” 

Our diet can both help and hinder our mental health in general – but what about when it comes down to anxiety in particular? Turns out, it’s pretty complex.

Mara Calvi is a nutritionist and naturopath and author of How To Be Healthy With The Miracle Of Probiotics. She explains that one of the most significant ways in which our diet can affect anxiety symptoms is through the presence of foods that are ultra-processed and high in sugar.

“Foods which contain high levels of fast-releasing sugars can cause very high spikes and very fast lows in blood sugar,” she explains. Excessive salt – also found in ultra-processed foods – can also lead to a spike in blood pressure, which increases the workload of the heart and releases adrenaline into the bloodstream.

Spikes in blood sugar levels are particularly associated with increased anxiety symptoms, Delk adds. “Blood sugar levels that spike and then crash can cause irritability and anxiety. Eating at regular intervals throughout the day (including breakfast) and eating foods that are high in protein, good fats and fibre can help stabilize your blood sugar levels and prevent mood swings.” 

The way you eat can also have an impact, both experts explain. Eating in a fast, rushed way can put pressure on the digestive system, leading to bloating. The relationship between the gut and mental health aside, using food to slow down and relax can make a massive difference, Delk argues.

“Mindful eating techniques, such as taking time to chew your food thoroughly or focusing on enjoying the taste of each bite, may help reduce stress levels by forcing you to slow down and relax,” she says.

Calvi agrees: “For our digestive system to efficiently process our food, it is essential that we eat in a calm way. If we are in a rush the digestive system cannot do its job properly, which leads to poor nutrient absorption.

“You can very easily create the right conditions to eat in a calm way by finding a location where you can sit, relax and take a few deep breaths before starting your meal. This is best done in the evening when the digestive system isn’t as performant as it is in the morning.” 

Of course, it’s worth noting that no diet is going to ‘cure’ anxiety – especially if it’s being spurred on by external factors or is part of a diagnosed condition. However, it’s clear that diet can exacerbate symptoms – and that by keeping an eye on the foods we eat and when and how we eat them, we can give our body a helping hand in managing our anxiety and the effect it has on the body.

Delk says: “A good diet is usually only one piece of the puzzle. Anxiety symptoms can be caused by many things, some of which may require prescription medications. I would recommend a holistic approach and not refuse any part of the puzzle.

“If you are struggling with depression or anxiety, it is important to seek professional help. But making some changes to your diet may be a helpful addition to your treatment plan.” 

The body uses a variety of nutrients to regulate the hormones and systems involved in anxiety – so eating foods that are high in those nutrients can be a great way to ensure those areas of the body have the fuel they need to function properly. Again, these foods won’t function as a miracle cure for all of your anxiety – but they can make sure you’re giving your body a good chance to deal with whatever comes your way. 

Magnesium-rich foods 

The link between magnesium and anxiety is well-documented, so eating foods that are rich in magnesium – such as spinach, pumpkin seeds, avocados and bananas – is a great place to start.

“Magnesium helps regulate cortisol and blood pressure and gets flushed out of the body when you’re stressed, so it’s crucial to replenish your stores,” Calvi says. In fact, previous studies have shown that magnesium deficiency can lead to symptoms of anxiety and depression.

That doesn’t mean, however, that anxiety and depression are caused by low magnesium levels – instead, ensuring your body has enough magnesium will help it to function properly. 

Complex carbohydrates 

These include whole grains and fibre-rich fruits and vegetables (such as apples, berries, broccoli and leafy greens). They’re good for you because they take a while to digest, so their sugar content is released into the blood slowly, preventing any spikes and lows in blood sugar levels.

“The body needs carbohydrates to create the necessary energy to perform its different functions,” Calvi explains. It’s for this reason that cutting out carbohydrates is never a good idea – instead, focus on those which won’t spike your blood sugar but will give you the energy your body needs to perform at its best.

Gut-friendly foods 

Because our gut and brain are so intricately connected, consuming foods that are good for your gut can be beneficial for managing symptoms of anxiety.

These include both probiotics and prebiotics, the former of which can be found in fermented foods such as sauerkraut, kefir, kimchi, tempeh and miso.

“Research shows that probiotics can be beneficial for mood, anxiety and depression,” Delk says. “Some studies show that people who eat more fermented foods have lower levels of depression and anxiety, especially social anxiety.”

She continues: “Prebiotics are a type of fibre that ‘feeds’ the good gut bacteria. You can find them in many different vegetables and whole grains.” 

Other foods that have been linked to an improvement in anxiety symptoms include nuts (which are high in vitamin B, responsible for keeping our neurotransmitters in their ‘happy place’ and helping to handle our fight-or-flight stress response), anthocyanins (involved in the production of dopamine and found in dark foods such as blueberries, blackcurrants and blackberries) and foods rich in omega-3 (which is responsible for keeping our neurological cells healthy).  

If you or someone you know is struggling with their mental health, you can find support and resources on the mental health charity Mind’s website and NHS Every Mind Matters or access the NHS’ list of mental health helplines and services.

If you are struggling with your mental health, you can also ask your GP for a referral to NHS Talking Therapies, or you can self-refer.

For confidential support, you can also call the Samaritans in the UK on 116 123 or email jo@samaritans.org. In a crisis, call 999.

Images: Getty