From the Guidelines
A Mediterranean diet rich in whole foods, fruits, vegetables, and healthy fats can help alleviate symptoms of anxiety and obsessive-compulsive disorder (OCD) by providing essential nutrients for brain health and promoting a healthy gut-brain axis. The Mediterranean diet has been shown to improve symptoms of depression and anxiety in several studies, including a landmark 12-week trial where 32% of participants achieved remission compared to 8% of controls 1. This diet is characterized by high intake of fruits, vegetables, whole grains, and healthy fats, such as those found in olive oil, and low intake of red meat.
Some key components of the Mediterranean diet that may be beneficial for anxiety and OCD symptoms include:
- Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts, which support brain health and may reduce inflammation linked to anxiety
- Complex carbohydrates like whole grains, fruits, and vegetables, which can help stabilize blood sugar levels and promote a steady mood
- Foods high in magnesium, such as leafy greens, nuts, and seeds, which can help regulate neurotransmitters involved in anxiety
- Probiotics from yogurt, kefir, and fermented foods, which support gut health and the gut-brain axis
It is also important to limit or avoid foods that can exacerbate anxiety symptoms, such as:
- Caffeine and alcohol, which can disrupt sleep and increase anxiety
- Refined sugars, which can cause blood sugar fluctuations and trigger anxiety
- Foods high in saturated and trans fats, which can promote inflammation and worsen anxiety symptoms
While diet alone is not a replacement for professional treatment for anxiety or OCD, a balanced and nutritious diet like the Mediterranean diet can complement therapy and medication by providing the brain with essential nutrients needed for optimal functioning and stress management 1. Additionally, a gentle FODMAP diet may be beneficial for individuals with mild to moderate gastrointestinal symptoms, but it is essential to work with a healthcare professional or registered dietitian to determine the best approach for individual needs 1.
From the Research
Relationship Between Diet and Anxiety
- Omega-3 fatty acids have been shown to reduce anxiety symptoms, with four mechanisms identified: Inflammatory Response, Brain-Derived Neurotrophic Factor (BDNF), Cortisol, and Cardiovascular Activity 2
- Omega-3 polyunsaturated fatty acids (PUFA) supplementation may be effective in the treatment of anxiety disorders, with reduced abundance of omega-3 PUFA reported in patients with anxiety 3
- A systematic review and dose-response meta-analysis found that omega-3 fatty acids supplementation resulted in a moderate decrease in anxiety symptoms, with the greatest improvement at 2 g/d 4
Relationship Between Diet and Obsessive-Compulsive Disorder (OCD)
- There is limited research on the relationship between diet and OCD, but mindfulness-based cognitive therapy (MBCT) has been shown to lead to accelerated improvement of self-reported OC symptoms and secondary outcomes 5
- Anxiety sensitivity has been identified as a predictor of outcome in the treatment of OCD, with higher baseline anxiety sensitivity predicting higher post-treatment OCD symptom severity 6