When it comes to managing anxiety, most people reach for therapy, meditation apps, or maybe even pharmaceuticals. But here’s something that doesn’t get talked about nearly enough: your plate (diet) matters—a lot more than you might think.

As someone who’s spent years looking at the relationship between primal living and optimal health, I can tell you this: food isn’t just fuel. It’s information. Every bite sends a message to your body, and that includes your brain. So let’s talk about how your diet can either stoke your anxiety… or help soothe it.

Your Gut Is Talking to Your Brain (And Vice Versa)

You’ve probably heard of the gut-brain axis. This is the two-way communication highway between your gut and your brain. When your gut is inflamed, overfed with junk, or lacking in beneficial bacteria, it doesn’t just affect digestion—it affects mood, cognition, and emotional resilience.

Roughly 90% of your serotonin—that feel-good neurotransmitter—is produced in your gut. So when your gut is out of balance, guess what? So are your brain chemicals.

Foods That Can Make Anxiety Worse

Let’s start with the bad news. There are common foods in the modern diet that can exacerbate anxious feelings. Here are the big hitters:

Refined sugar: Causes blood sugar spikes and crashes that lead to irritability, jitters, and fatigue.

Processed carbs: Pasta, white bread, baked goods—same deal. They hijack your insulin and send your brain on a rollercoaster.

Seed oils (like soybean, canola, corn): These are high in omega-6 fats, which are inflammatory and mess with your brain’s delicate balance.

Artificial additives: Food dyes, preservatives, and flavor enhancers can affect brain chemistry in ways we’re only starting to understand.

Eat enough of these regularly, and your body is basically stuck in a low-level fight-or-flight state. Doesn’t exactly promote inner peace.

Foods That Help Calm the Mind

Now the good news: there are real, whole foods that can nourish the brain and regulate mood that you can add to your diet. You don’t need to be perfect, but loading up on these can make a massive difference:

Fatty fish (salmon, sardines): Packed with omega-3s that reduce inflammation and support brain function.

Leafy greens (spinach, kale): Full of magnesium, which is crucial for relaxation and mood regulation.

Fermented foods (sauerkraut, kimchi, kefir): These boost gut bacteria and improve serotonin production.

Pasture-raised eggs and grass-fed meats: Excellent sources of B vitamins and amino acids like tryptophan that help synthesize neurotransmitters.

Dark chocolate (in moderation): Rich in flavonoids and magnesium, and let’s be honest—it just feels good.

Bonus Tip: Don’t Forget Hydration

Even mild dehydration can spike cortisol, the stress hormone. And if your go-to is sugary drinks or endless coffee, that can backfire fast. Instead, opt for clean water with a twist—literally. A natural flavor enhancer like lemon-lime or a clean water enhancer powder (free of artificial junk) can make hydration a habit you’ll actually enjoy.

No, food won’t magically erase anxiety overnight. But it’s a foundational piece—one that’s often overlooked. When you feed your body well, your brain responds in kind. It becomes calmer, clearer, and more resilient. And that’s a solid first step toward long-term mental wellness.

Start with one change. Swap the soda for water. Replace the bagel with eggs. Your mind will thank you.