From the Guidelines
Dietary modifications to alleviate anxiety disorders should prioritize a Mediterranean diet, which has been shown to improve symptoms of depression and anxiety in clinical trials. This traditional diet is rich in vegetables, fruit, legumes, wholegrains, nuts, seeds, and olive oil, and is low in red meat 1. The Mediterranean diet has been found to be effective in reducing symptoms of depression, with one study showing that 32% of participants who received the intervention achieved remission compared to 8% of controls 1. Additionally, the Mediterranean diet has been associated with lower anxiety scores, making it a promising dietary approach for alleviating anxiety disorders.
Some key components of the Mediterranean diet that may contribute to its anxiolytic effects include:
- Omega-3 fatty acids found in fatty fish, walnuts, and flaxseeds, which help regulate neurotransmitters and reduce inflammation 1
- Complex carbohydrates like whole grains, oats, and sweet potatoes, which help increase serotonin production and stabilize blood sugar levels, preventing mood swings 1
- Magnesium-rich foods such as dark leafy greens, avocados, and legumes, which help relax muscles and calm the nervous system 1
- Probiotic foods like yogurt, kefir, and fermented vegetables, which support gut health and mental wellbeing through the gut-brain axis 1
In contrast, a low FODMAP diet may not be the best approach for alleviating anxiety disorders, as it can be complex and restrictive, and may not provide the same level of nutritional benefits as a Mediterranean diet 1. While some evidence suggests that a low FODMAP diet may have some benefits for anxiety and depression in patients with irritable bowel syndrome, the evidence is limited and more research is needed to fully understand its effects 1. Therefore, a Mediterranean diet is the recommended dietary approach for alleviating anxiety disorders, due to its proven efficacy in clinical trials and its rich nutritional profile.
From the Research
Dietary Modifications for Anxiety Disorders
Dietary modifications can play a crucial role in alleviating anxiety disorders. The following are some key findings:
- Omega-3 fatty acids have been shown to reduce anxiety symptoms 2, 3, 4
- A Mediterranean diet rich in non-refined grains, vegetables, and fruits may help reduce depression and anxiety severity 5
- Certain food groups, such as non-refined grains and vegetables, may have a driving effect on the association between diet and anxiety disorders 5
- Alcohol intake may also be associated with higher symptom severity of depression and anxiety 5
Key Nutrients and Food Groups
Some key nutrients and food groups that may help alleviate anxiety disorders include:
- Omega-3 fatty acids, particularly EPA, DHA, and DPA 2, 3, 4
- Non-refined grains 5
- Vegetables 5
- Fruits 5
- A balanced Mediterranean diet 5
Dosage and Efficacy
The efficacy of omega-3 fatty acids in reducing anxiety symptoms may depend on the dosage, with a dose of 2g/d showing the greatest improvement 4. However, more research is needed to confirm these findings and establish the optimal dosage 2, 4.