From the Guidelines
The Mediterranean diet is beneficial for anxiety disorders.
Key Components of the Mediterranean Diet
- Rich in vegetables, fruit, legumes, wholegrains, nuts, seeds, and olive oil
- Low in red meat The Mediterranean diet has been shown to improve symptoms of depression and anxiety in several randomized controlled trials, including the landmark SMILES trial, which found that 32% of participants who received the Mediterranean diet intervention achieved remission from depression, compared to 8% of controls 1.
Mechanisms and Considerations
The mechanisms underlying the effect of the Mediterranean diet on anxiety are unclear, but may involve the microbiome. While the Mediterranean diet is inherently high in FODMAPs, a gentle approach to incorporating it may be beneficial for individuals with mild to moderate gastrointestinal symptoms 1.
Alternative Approaches
Other emerging treatments, such as psychobiotics, which include probiotics, prebiotics, and fermented foods, may also have a beneficial effect on anxiety, although more research is needed to fully understand their effects 1.
From the Research
Foods Beneficial for Anxiety Disorders
- Fruits and vegetables: associated with less anxiety 2
- Omega-3 fatty acids: reduce anxiety symptoms 3, 2, 4
- "Healthy" dietary patterns: associated with less anxiety 2
- Caloric restriction: associated with less anxiety 2
- Breakfast consumption: associated with less anxiety 2
- Ketogenic diet: associated with less anxiety 2
- Broad-spectrum micronutrient supplementation: associated with less anxiety 2
- Zinc, magnesium, and selenium: associated with less anxiety 2
- Probiotics: associated with less anxiety 2, 4, 5
- Prebiotics: associated with less anxiety 4, 5
- Phytochemicals: associated with less anxiety 2
Foods to Avoid for Anxiety Disorders
- High-fat diet: associated with higher levels of anxiety 2
- Inadequate tryptophan and dietary protein: associated with higher levels of anxiety 2
- High intake of sugar and refined carbohydrates: associated with higher levels of anxiety 2
- "Unhealthy" dietary patterns: associated with higher levels of anxiety 2