Some people drink coffee and other beverages that contain caffeine (such as tea and cola) to help boost their energy levels, but these should be limited or avoided if you want to tamp down anxiety, says Ortiz.
The problem is caffeine, sugar, and other foods are often eaten when you crave a burst of energy. While consuming the sugar found in many caffeinated drinks may give you a temporary boost of serotonin, caffeine inhibits levels of serotonin in the brain. When serotonin levels are suppressed, you may feel more anxious.
Caffeine also can keep you awake, leading to lower sleep quality and quantity, which in turn can ramp up anxiety and stress. Remember that it’s important to sleep well to help keep anxiety and mood symptoms at bay.
7. Foods to Limit: Candy, Sweets, and Added Sugars
Of course, many people like sweets. And sweets, including those containing table sugar, honey, and corn syrup, can make us feel better — but again, it’s only a temporary lift.
Here’s why: Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream.
One large review of studies found a possible relationship between added sugar and anxiety disorders, so avoiding these as much as possible could help stave off anxiety.
8. Foods to Limit: Alcohol
Some people drink alcohol because it seems to ease stress and anxiety. Unfortunately, the good mood is only temporary. In the long run, alcohol may lead to anxiety or other mental health conditions like depression.
If you do drink, drink in moderation. “If you have a 6-ounce glass of wine at dinner, it’s probably fine,” Villacorta says. “But you don’t want to be a heavy drinker, finishing off a few bottles with your meal.”
9. Foods to Limit: Hot Dogs and Other Processed Foods
Could processed foods, such as hot dogs, sausage, and storebought pies and cakes, cause anxiety after eating? One meta-analysis of 17 different studies found that the more processed foods participants ate, the more likely they were to have anxiety symptoms.
It’s best for your mental health to limit or skip the processed foods, says Villacorta.
Instead of reaching for a highly processed snack or meal, replace these options with healthier ones, says Ortiz.
“A good rule of thumb is to imagine filling your plate with 50 percent vegetables and fruits, 25 percent complex carbohydrates (brown rice, quinoa, whole-grain bread), and 25 percent lean protein (chicken breast, fish, salmon) to reduce inflammation, improve brain health, and foster neurotransmitter production,” he says.
