Have you ever felt that knot in your stomach that just won’t go away? That racing mind that keeps you up at night? You’re not alone. According to a 2025 report from the American Psychiatric Association, anxiety affects 43% of U.S. adults, with many reporting feeling more anxious than in previous years American Psychiatric Association, 2024. As someone who’s battled anxiety for years, I’ve discovered that foods that reduce anxiety and stress can be powerful allies in finding calm amid chaos.
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The Gut-Brain Connection: Your Second Brain at Work
What you eat directly impacts how you feel. It’s not just about satisfying hunger—it’s about feeding the 95% of your body’s serotonin that’s actually produced in your gut. This “second brain” in your digestive system constantly communicates with your actual brain, affecting your mood and anxiety levels.
A groundbreaking study published in BMJ found that people consuming high amounts of ultra-processed foods face a 48% increased risk of anxiety. Meanwhile, those who eat more legumes, vegetables, fruits, yogurt, and fish report significantly lower stress levels.
When I first learned about this connection three years ago, it transformed my approach to managing anxiety. Let me share the 11 anxiety-busting foods that have made the biggest difference in my life.
Be sure to read my recent article on 9 Foods That Raise Cortisol Levels.
11 Foods That Calm Anxiety Fast
1. Fatty Fish: Nature’s Mood Stabilizers
What foods are good for reducing anxiety? Fatty fish like salmon, mackerel, and sardines top the list. Rich in omega-3 fatty acids, they help regulate neurotransmitters and can reduce cortisol levels by up to 33% Health.com.
I notice a remarkable difference in my anxiety levels on weeks when I eat salmon twice versus weeks when I don’t. The velvety texture of perfectly cooked salmon isn’t just delicious—it’s like giving my brain a warm hug.
Best brands: For supplements, Nordic Naturals Ultimate Omega and Mindbodygreen Omega-3 Potency+ are top picks by experts for 2025, as they’re third-party tested for purity and sustainability. If you prefer food sources, look for wild-caught Alaskan salmon from brands like Vital Choice or 365 by Whole Foods Market.
How to enjoy it: Brush with olive oil, sprinkle with lemon pepper, and grill for 4 minutes per side. The tender, flaky texture pairs perfectly with roasted vegetables for a complete anxiety-fighting meal.
2. Dark Leafy Greens: Magnesium Powerhouses
Spinach, kale, and Swiss chard are loaded with magnesium—often called “nature’s relaxation mineral.” When I’m feeling anxious, I crave these greens like my body instinctively knows what it needs.
Best brands: Organic Girl Super Greens, Earthbound Farm Organic, or local farmer’s market options will give you the highest nutrient content. Fresh is best, but if using frozen, I’ve found Cascadian Farm maintains good flavor and texture.
How to enjoy them: Massage kale with olive oil and sea salt until it softens, then add a squeeze of lemon. The transformation from tough leaves to silky greens mirrors how I feel after eating them—from tense to relaxed.
3. Avocados: Creamy Anxiety Fighters
Avocados deliver a powerful combination of B vitamins and healthy fats that support your nervous system. Harvard researchers found that including a quarter or half an avocado a few times weekly can significantly reduce anxiety symptoms.
How to enjoy them: The buttery richness of a perfectly ripe avocado, sprinkled with everything bagel seasoning on whole-grain toast, is my go-to breakfast when anxiety strikes. The creamy texture soothes both my palate and my mind.
4. Blueberries: Tiny Berries, Mighty Impact
These small berries pack a powerful punch against anxiety. Their vibrant color isn’t just beautiful—it signals the presence of antioxidants that combat oxidative stress and inflammation linked to anxiety.
When my anxiety peaks, I reach for a handful of these sweet-tart gems. Within 20 minutes, I often feel a subtle but noticeable shift in my tension levels.
Best brands: Driscoll’s Organic or Wyman’s fresh blueberries are consistently flavorful. For frozen options, Wild Blueberries from Maine offer more antioxidants than regular cultivated varieties.
How to enjoy them: Pop them straight from the container for a quick anxiety-busting snack, or blend into smoothies with yogurt for a double dose of calm.
You will want to read my post on 9 foods that supercharge your metabolism.
5. Probiotic-Rich Yogurt: Feed Your Happy Bacteria
Foods that reduce anxiety immediately often include probiotics like yogurt. Research from the University of Virginia found that certain bacteria in yogurt, particularly Lactobacillus strains, can directly impact mood and anxiety levels.
After adding probiotic yogurt to my daily routine, I noticed less reactivity to stress within just two weeks. Those small changes added up to significant relief.
Best brands for anxiety relief: According to 2025 research, Fage and Chobani Greek yogurts stand out for their high probiotic CFU counts and minimal added sugars. For maximum mental health benefits, look for products containing Lactobacillus plantarum, which has been shown to boost dopamine and decrease inflammation Salvohealth.com.
How to enjoy it: The cool, creamy texture of plain Greek yogurt topped with blueberries and a drizzle of honey creates a perfect balance of tangy and sweet—much like the balance I’m trying to achieve in my anxious mind.
6. Dark Chocolate: Sweet Relief
This is the news we’ve all been waiting for: dark chocolate (70% cacao or higher) contains flavonoids that reduce stress hormones. A 2024 study found that women who ate dark chocolate daily for eight weeks showed significant improvement in depressive symptoms.
The moment that rich, slightly bitter square of chocolate melts on my tongue, I can feel my shoulders drop away from my ears.
Best brands: ConsumerLab’s 2025 testing found that Ghirardelli Intense Dark 86% Cacao, Lindt Excellence 85% Cocoa, and Endangered Species 88% Dark Chocolate had high levels of beneficial flavanols with minimal cadmium contamination.
How to enjoy it: Let a small square melt slowly on your tongue rather than chewing it. The mindful practice combined with the mood-boosting compounds creates a powerful anxiety-reducing moment.
7. Pumpkin Seeds: Tiny Seeds, Mighty Impact
These small seeds are packed with magnesium, zinc, and potassium—all nutrients that help regulate anxiety. They’re one of the best foods that reduce anxiety attacks by supporting neurotransmitter function.
I keep a small container of roasted pumpkin seeds in my bag for anxiety emergencies, and their satisfying crunch helps ground me when my thoughts start racing.
Best brands: Go Raw Sprouted Pumpkin Seeds, Terrasoul Superfoods Organic Pumpkin Seeds, or David’s Pumpkin Seeds provide good quality and taste without additives.
How to enjoy them: The earthy flavor and satisfying crunch make them perfect for sprinkling on salads or eating by the handful. That crunch is particularly satisfying when anxiety has me feeling on edge.
8. Eggs: The Complete Anxiety Solution
Egg yolks are rich in vitamin D, which research links to lower anxiety levels. They also contain choline, which produces acetylcholine, a neurotransmitter that regulates mood.
When I start my day with eggs, I notice I’m more resilient to stressors that would normally trigger my anxiety.
Best brands: If possible, choose pasture-raised eggs like Vital Farms or Pete and Gerry’s for the highest omega-3 content, which enhances the anxiety-fighting benefits.
How to enjoy them: A soft-boiled egg with its creamy yolk and tender white is my personal favorite. There’s something tremendously comforting about that perfect texture that helps ease my anxious mind.
9. Turkey: Tryptophan’s Calming Effect
Turkey contains tryptophan, an amino acid that helps produce serotonin. This is why discussions about what food decreases anxiety often include turkey.
I’ve found that turkey in my lunch helps me navigate stressful afternoon meetings with more ease.
Best brands: Applegate Naturals, Plainville Farms, or Diestel are good options for clean, humanely raised turkey that’s free from anxiety-triggering additives.
How to enjoy it: Thinly sliced turkey wrapped around avocado slices creates a protein-rich, anxiety-calming snack that satisfies both hunger and frazzled nerves.
10. Chamomile: The Ancient Anxiety Remedy
While technically an herb, chamomile deserves a spot on any list of foods that reduce anxiety and panic attacks. Its gentle, calming properties make it an excellent natural remedy that humans have used for centuries.
When my anxiety peaks before bedtime, a cup of chamomile tea is often the difference between tossing all night and peaceful sleep.
Best brands: Traditional Medicinals Organic Chamomile, Pukka Relax, or Tazo Calm chamomile blends deliver consistent quality and calming effects.
How to enjoy it: Inhale the sweet, apple-like aroma as the tea steeps, then sip slowly, allowing the warm liquid to relax you from the inside out. The ritual itself becomes a calming practice.
11. Turmeric: Golden Anxiety Relief
This vibrant yellow spice contains curcumin, which has powerful anti-inflammatory and antioxidant properties. Studies suggest it may help reduce anxiety symptoms and boost brain health.
I add turmeric to my cooking almost daily now, and I notice a distinct difference in my overall anxiety levels on weeks when I consume it regularly versus when I don’t.
Best brands: Simply Organic, Frontier Co-op, or Diaspora Co. turmeric provide high curcumin content and the freshest flavor. For supplements, look for formulations with black pepper extract (piperine) like Garden of Life or Thorne Research.
How to enjoy it: The earthy, slightly peppery flavor of golden milk (turmeric whisked into warm almond milk with a touch of honey) provides a soothing end to a stressful day.
When to Eat for Anxiety Relief
How to get rid of anxiety fast with home remedies isn’t just about what you eat—it’s also about when you eat. Skipping meals can cause blood sugar drops that trigger anxiety-like symptoms.
I’ve learned this lesson the hard way. Now, I never go more than 4 hours without eating something, and my anxiety is much more manageable as a result.
- Start your day with a protein-rich breakfast within an hour of waking
- Eat small meals every 3-4 hours to maintain stable blood sugar
- Consider having a small protein-rich snack before stressful situations
- Keep emergency anxiety-reducing snacks (like dark chocolate or pumpkin seeds) in your bag, car, and desk
Foods to Avoid When Battling Anxiety
Just as some foods help reduce anxiety, others can make it worse:
- Caffeine (coffee, some teas, energy drinks)
- Alcohol (despite the temporary relaxation, it worsens anxiety long-term)
- Refined sugar and processed foods
- Artificial sweeteners (especially aspartame)
- Highly processed vegetable oils (which can increase inflammation)
I used to start every morning with two cups of coffee—until I realized it was like pouring gasoline on my anxiety. Switching to green tea made a tremendous difference in my baseline anxiety levels.
My 3-Day Anti-Anxiety Eating Plan
Here’s a simple starter plan I use whenever I feel anxiety building:
Day 1
- Breakfast: Greek yogurt (Fage Total 2%) with blueberries and pumpkin seeds
- Lunch: Salmon salad with dark leafy greens and avocado
- Snack: Dark chocolate square (Lindt Excellence 85%) with chamomile tea
- Dinner: Turkey with roasted vegetables and turmeric-infused quinoa
Day 2
- Breakfast: Soft-boiled eggs on whole-grain toast with avocado
- Lunch: Turkey and leafy green wrap with pumpkin seeds
- Snack: Blueberries and a small handful of walnuts
- Dinner: Fatty fish with sweet potatoes and sautéed kale
Day 3
- Breakfast: Turmeric smoothie with Greek yogurt, banana, and cinnamon
- Lunch: Spinach salad with eggs, avocado, and olive oil dressing
- Snack: Turkey slices wrapped around avocado
- Dinner: Salmon with roasted Brussels sprouts and wild rice
Beyond Food: My Holistic Anxiety Management
While foods that reduce anxiety fast are powerful tools, they work best as part of an integrated approach:
- Regular moderate exercise (I find 30 minutes of walking in nature particularly effective)
- 10 minutes of daily meditation (the Calm or Headspace apps are good places to start)
- 7-8 hours of quality sleep (consistent bedtime helps tremendously)
- Therapy or counseling when needed (cognitive-behavioral therapy changed my life)
- Limited social media consumption (I take weekends off completely)
Take Action Today: My 5-Step Plan for You
Ready to use food as medicine for your anxiety? Here’s how to start:
- Track your triggers: Keep a food/mood journal for one week, noting what you eat and your anxiety levels on a scale of 1-10
- Start small: Add just ONE anxiety-reducing food daily this week
- Shop smart: This weekend, stock up on 3-5 of the anxiety-reducing foods that appeal to you most
- Prep for success: Spend 30 minutes Sunday preparing anxiety-friendly snacks for the week
- Join the conversation: Share your experience in the comments—what foods have helped your anxiety?
Remember that while these foods can help manage anxiety symptoms, they’re not a substitute for professional medical advice. If you’re experiencing severe anxiety, please consult a healthcare provider.
The Bottom Line
What you eat can significantly impact how you feel. By incorporating these 11 anxiety-reducing foods into your diet and creating mindful eating habits, you’re giving your body and brain the nutrients they need to function optimally and maintain calm.
I went from debilitating anxiety attacks three times weekly to managing mild anxiety symptoms using these dietary changes along with therapy. The difference is life-changing, and I believe it can be for you too.
Have you tried any of these foods for anxiety relief? I’d love to hear about your experience in the comments below!
Remember: While these foods can help manage anxiety symptoms, they’re not a substitute for professional medical advice. If you’re experiencing severe anxiety, please consult a healthcare provider.
Claudia Faucher is a full-time fitness training expert and lifestyle blogger. She is also been a certified Les Mills BodyPump instructor for the past 5 years and a fitness instructor for over 20 years. Claudia is a personal trainer and creates fitness training programs for seniors and people of all ages. She likes to use her skills and experiences to help others on their fitness journeys.
Last update on 2025-05-06 / Affiliate links / Images from Amazon Product Advertising API