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Some foods reduce anxiety, and other foods make it worse.

The Mediterranean diet is the primary diet for reducing anxiety.

Using food to reduce anxiety does not take the place of therapy or medications for an anxiety disorder.

"Anxiety disorders, including panic disorder with or without agoraphobia, generalized anxiety disorder, specific phobias, and separation anxiety disorder, are the most prevalent mental disorders ..." (Bandelow, 2015).

"Anxiety disorders, including panic disorder with or without agoraphobia, generalized anxiety disorder, specific phobias, and separation anxiety disorder, are the most prevalent mental disorders ..." (Bandelow, 2015).

In addition, people can struggle with anxiety that does not rise to the level of a disorder. For example, some students experience test anxiety.

Food can affect anxiety, and choosing foods carefully can be a helpful adjunctive treatment. Some foods can reduce anxiety, and other foods can make it worse. If you or someone you care about has anxiety, you can utilize the information in this post to help reduce anxiety.

Foods That Help Reduce Anxiety

Research has shown that a Mediterranean diet benefits people with anxiety disorders. "The Mediterranean diet is generally based on the daily intake of fruit and vegetables, whole grains, legumes, nuts, fish, white meats, and olive oil. It may also include moderate consumption of fermented dairy products, a low intake of red meat, and red/white wine during the main course" (Ventriglio, 2021).

The Mediterranean diet has been shown to benefit children and teenagers (Camprodon-Boadas, 2025), young adults (Melguizo-Ibanez, 2023), and older adults (Allcock, 2024). Research has also demonstrated its benefits for anxious people who are obese (Menichetti, 2025).

Anti-inflammatory and antioxidant foods: Soy products, berries, nuts,........

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