From the Research
Suitable Breakfast for Individuals with Anxiety
A suitable breakfast for individuals with anxiety can include foods rich in:
- Omega-3 fatty acids, which have been shown to reduce anxiety symptoms 1
- Fruits and vegetables, which have been associated with lower levels of anxiety 2
- Whole grains and complex carbohydrates, although high intake may be associated with higher odds of anxiety onset or persistence 3
- Whey protein, which may improve coping with mental workload 4
- Healthy dietary patterns, such as the Mediterranean diet, which have been associated with lower levels of anxiety 2
Foods to Avoid
Foods that may exacerbate anxiety include:
- High-fat diets, which have been associated with higher levels of anxiety 2
- High intake of sugar and refined carbohydrates, which may induce neuroinflammation and anxiety-like behavior 5
- High intake of sweetened beverages, which has been associated with higher odds of transient anxiety 3
Key Considerations
- Breakfast consumption has been associated with lower levels of anxiety, and a balanced breakfast that includes a combination of protein, complex carbohydrates, and healthy fats may be beneficial 2, 4
- Individual nutritional needs and responses to different foods may vary, and more research is needed to fully understand the relationship between diet and anxiety 1, 2