From the Guidelines
A poor diet can potentially trigger or worsen panic attacks, and adopting a balanced diet such as the Mediterranean diet may help alleviate symptoms of anxiety and depression, as evidenced by the SMILES trial 1. The Mediterranean diet, rich in vegetables, fruit, legumes, wholegrains, nuts, seeds, and olive oil, has been shown to improve symptoms of depression and lower anxiety scores in individuals with major depressive disorder. Key components of a panic-reducing diet include:
- Eating regular balanced meals with complex carbohydrates, lean proteins, and healthy fats
- Limiting caffeine to less than 200mg daily
- Reducing alcohol consumption
- Staying well-hydrated
- Considering supplements like magnesium (300-400mg daily) or B-complex vitamins if deficient, as suggested by general medical knowledge. It is essential to note that while the low FODMAP diet may have some benefits for individuals with irritable bowel syndrome (IBS) and mild gastrointestinal symptoms, its effectiveness on psychological symptoms is limited, and it should be avoided in individuals with moderate to severe symptoms of anxiety or depression 1. Instead, a gentle approach to dietary management, focusing on balanced and nutritious food choices, may be more beneficial for reducing diet-related panic triggers and promoting overall mental health and well-being.
From the Research
Diet and Panic Attacks
- A poor diet may trigger panic attacks, as research suggests that nutrition plays a significant role in the development and progression of mental disorders, including anxiety disorders 2.
- Studies have found associations between dietary factors and anxiety symptoms or disorder prevalence, with certain dietary patterns and nutrients linked to increased or decreased anxiety levels 2, 3.
Dietary Factors Linked to Anxiety
- High-fat diets, inadequate tryptophan and dietary protein, high intake of sugar and refined carbohydrates, and "unhealthy" dietary patterns have been associated with higher levels of anxiety 2.
- On the other hand, diets rich in fruits and vegetables, omega-3 fatty acids, and "healthy" dietary patterns have been linked to lower anxiety levels 2.
- Specific nutrients such as magnesium, zinc, and selenium may also have a beneficial effect on anxiety symptoms, with magnesium supplementation showing promise in reducing subjective anxiety 4, 5.
Mechanisms Underlying Diet-Anxiety Relationship
- The exact mechanisms by which diet influences anxiety are not fully understood, but it is thought that dietary factors may affect the brain's neurotransmitter systems, inflammation, and oxidative stress 2, 3.
- Magnesium deficiency, in particular, has been implicated in the development of depression and anxiety, with magnesium treatment showing rapid recovery from major depression in some cases 5.
Limitations and Future Directions
- While the existing evidence suggests a link between diet and anxiety, the quality of the evidence is often limited by the reliance on animal and observational studies, and more high-quality intervention studies are needed to confirm the findings 2, 4.
- Further research is also needed to elucidate the underlying mechanisms by which diet influences anxiety and to develop effective dietary interventions for the prevention and treatment of anxiety disorders.