Is Your Plate Fueling or Fighting Your Anxiety?

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Food and Mood: The Silent Conversation Happening in Your Gut and Brain

If you’ve ever felt jittery after a double espresso or oddly calm after a warm bowl of oatmeal, you’ve experienced the subtle power of anxiogenic and anxiolytic foods in action. I had no idea food played a role in how I felt.  I also didn’t know there were words which described anxiety inducing foods and anxiety reducing foods.

Let’s break that down:
🧠 Anxiogenic foods are those that increase feelings of anxiety.
🌿 Anxiolytic foods, by contrast, help reduce anxiety and promote a sense of calm.

And here’s the kicker—many of us are eating anxiogenic foods every single day, without realizing we’re feeding the very symptoms we’re trying to escape.

🍔 Anxiogenic Foods: Sneaky Triggers That Spike Stress

Processed sugars, high-caffeine drinks, fried foods, and artificial additives may offer a short burst of energy or satisfaction, but they often trigger inflammation, blood sugar crashes, and nervous system overload—perfect conditions for anxiety to thrive.

For example:

• Caffeine in large doses overstimulates the nervous system, mimicking anxiety.
  
  
• Refined sugars can cause blood sugar instability, leading to irritability and panic-like sensations.
  
  
• Alcohol, though seemingly calming, disrupts sleep and GABA production (a key calming neurotransmitter).
  
  

🥦 Anxiolytic Foods: Nature’s Chill Pills

On the other hand, certain foods naturally nourish your nervous system and stabilize your mood.

These include:

• Omega-3-rich fish (like salmon and sardines) – known for reducing inflammation and supporting brain health.
  
  
• Leafy greens – rich in magnesium, a natural nervous system relaxant.
  
  
• Fermented foods (like kefir, kimchi, and sauerkraut) – support gut bacteria, which influence serotonin production.
  
  
• Complex carbs (like quinoa, oats, and sweet potatoes) – help regulate blood sugar and boost serotonin.
  
  

Eating these consistently is like putting emotional armor on to wear throughout your day.

🧬 The Gut-Brain Axis: The Forgotten Pathway

Up to 90% of your serotonin, your “feel good” neurotransmitter, is produced in your gut. That means your digestive system isn’t just processing calories; it’s also shaping your emotional reality. An unbalanced gut biome can directly contribute to a heightened anxiety response.

That’s why what you eat isn’t just fuel—it’s feedback.

🛠️ Small Shifts, Big Calm

You don’t need a complete diet overhaul overnight. Start with one anxiolytic food swap this week. Maybe you switch your afternoon soda for herbal tea, or add a handful of walnuts to your breakfast.

Anxiety thrives in chaos, and food can bring order. The question is: is your diet calming your nervous system—or provoking it?

💡 Action Step:

Audit your meals this week. Circle one anxiogenic item you can replace with an anxiolytic alternative—and feel the difference in your body.

🔗 Let’s Talk:

Which anxiolytic foods have worked wonders for your mood? Let’s swap tips in the comments.

If you’re ready to explore sustainable solutions and find your path to lasting peace, you’re not alone. Let’s take the first step together.

Until then, stay calm, stay confident, and stay unstoppable.

- Berta Samuel

P.S. Want to work with me? Email me at mindsetandmentalfitness@gmail.com , if you are truly ready for change, let’s start the conversation. 

Want to be a part of my Beta program for High-Pressure Professionals? Stay tuned for additional information in future newsletters.

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