What dietary changes can help improve severe anxiety disorder?

From the Guidelines

Dietary changes, specifically a gentle FODMAP diet approach, can be beneficial for individuals with severe anxiety disorder, particularly those with co-occurring irritable bowel syndrome (IBS), by reducing symptoms of anxiety and improving overall gut health. When considering dietary changes for severe anxiety disorder, it is essential to prioritize approaches that promote overall gut health and reduce symptoms of anxiety.

• A low FODMAP diet has been shown to be effective in reducing abdominal pain severity and bloating in patients with IBS, and some evidence suggests it may also have a positive effect on anxiety and depression symptoms 1.
• However, due to the complexity of the diet and limited evidence for its efficacy on psychological symptoms, a gentle FODMAP diet approach, also known as the 'bottom-up' low FODMAP diet, may be more appropriate for individuals with mild to moderate gastrointestinal symptoms and anxiety 1.
• This approach involves restricting selected FODMAPs, such as fructans and galacto-oligosaccharides, which are most abundant in many people's diets, and can be tailored to an individual's baseline diet and ability to process and retain information 1.
• It is crucial to work with a healthcare provider or a registered dietitian to develop a personalized dietary plan that addresses individual needs and promotes overall gut health and mental well-being.
• Additionally, maintaining a balanced diet rich in whole foods, reducing processed foods, and staying hydrated can also support mental health and reduce anxiety symptoms.
• Regular eating patterns and a diet rich in omega-3 fatty acids, complex carbohydrates, magnesium, antioxidants, and probiotics can also help stabilize blood sugar levels and promote gut health, which is essential for brain function and mental well-being 1.

From the Research

Dietary Changes for Severe Anxiety Disorder

Dietary changes can play a crucial role in managing severe anxiety disorder. Some key changes that may help improve symptoms include:

• Increasing consumption of omega-3 fatty acids, which have been shown to reduce anxiety symptoms 2, 3, 4
• Adopting a Mediterranean-style diet, which has been associated with improved mental health outcomes 3
• Avoiding or reducing intake of caffeine, alcohol, and nicotine, which can exacerbate anxiety symptoms 5
• Increasing physical activity and exercise, which has been shown to have a positive impact on anxiety symptoms 5, 6
• Practicing mindful eating and stress-reducing techniques, such as meditation and yoga 5, 6

Specific Nutrients and Supplements

Some specific nutrients and supplements that may be beneficial for anxiety symptoms include:

• Omega-3 fatty acids, particularly EPA and DHA, which have been shown to have a positive effect on anxiety symptoms 2, 4
• Kava, an herbal supplement that has been shown to have a beneficial effect on anxiety symptoms 5
• A plant-based diet, which has been associated with improved mental health outcomes 6

Lifestyle Modifications

In addition to dietary changes, lifestyle modifications such as:

• Regular exercise and physical activity 5, 6
• Mindfulness and stress-reducing techniques, such as meditation and yoga 5, 6
• Getting enough sleep and practicing good sleep hygiene 6
• Engaging in social activities and building a support network 6