When eating a meal, avoid eating large meals or skipping meals. This can cause your blood sugar level to drop. The body will compensate by releasing the hormone adrenaline. This can trigger anxiety and panic attacks in some individuals. Rather, it is best to eat more frequent and smaller meals.

In addition, food allergies have been linked to anxiety and panic attacks for some people. Eliminating certain foods (such as dairy or wheat) over a course of two weeks at a time can help to isolate possible sensitivities to foods. This process may take many months so patience is essential.

Leafy green vegetables and whole grains supply substantial B-vitamins which are essential for reducing stress and maintaining the health of the nervous system.

Complex carbohydrates such as oats, wheat bran and brown rice (all whole grains) supply the body with serotonin, a neurotransmitter to allow brain cells to talk to each other. Serotonin induces a feeling of calmness and elevates the mood.

Magnesium is shown to help reduce anxiety. Foods rich in magnesium includes nuts, salmon, sunflower seeds, green leafy vegetables, broccoli and chicken.

See the article Magnesium for Anxiety for a detailed discussion and some research findings.

Caffeine & Alcohol - These two beverages must be avoided as they can trigger and worsen anxiety significantly for many people. If you are currently drinking more than two cups of coffee daily, cut back slowly to avoid withdrawal side effects.

Be aware that caffeine can also be found in tea, chocolate, caffeinated sodas and certain over-the-counter pain medications.

Studies show that people suffering from anxiety appear to be more susceptible to the effects of caffeine.

Sugar - Avoid sweats, pastries and any foods that contain excessive amounts of sugar. Sugar is known to cause swings in blood sugar levels which can lead to mood swings and make anxiety symptoms much worse.

Always read the label on the food packages to find out exactly how much sugar they contain.

If you need to use sugar, choose raw sugar over white refined sugar. Better yet, use stevia, a natural sweetener.

White Flour Products - Individuals who suffer from panic attack need to avoid eating refined food products such as white flour and white sugar. They are known to deplete the body of vitamin B₁ (thiamine) which can lead to anxiety.

Additives & Preservatives - Some people who are sensitive to these chemicals can experience anxiety attacks. These chemicals are often found in canned and processed foods.

MSG & Aspartame - Avoid the artificial sweetener aspartame. MSG is often added to snacks and canned foods to enhance flavour. Some believe that MSG is toxic to the nervous system.

What you eat can make a difference. Changing the type of foods you eat and taking an all natural herbal supplement like PureCalm can make a huge difference in your anxiety levels.

This combination herbal formulation developed by a clinical psychologist is effective in treating anxiety disorders. It contains passionflower, lemon balm and lavender, three herbs proven to help reduce anxiety and stress.

It is professionally formulated using the Full Spectrum Approach (FSA) to ensure the highest quality, safety and effectiveness. The company backs the product with a 1-year money back guarantee.

References for Foods for Anxiety
Revised: March 19, 2011

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