Top Foods To Lower Anxiety And Support Gut Health
To calm your mind, you need to nourish the “good” bacteria in your gut. The list of powerhouse foods backed by nutritional psychiatry:
Fermented Foods:The Nutritional Probiotics
Fermented Foods contain the bacteria that can help you to improve your microbiome diversity, which is directly linked to lower stress levels.
Best Choices: Kefir, Kimchi, Sauerkraut, Kombucha and Green yoghurt.
The Science: These “psychobiotics” help to reduce inflammation and may lower down your cortisol levels.
Leafy Greens:The Magnesium Boosters
Anxiety levels are often associated with magnesium deficiency. Magnesium helps in regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is also known as, body’s “stress management” center.
Best Choices: Spinach, Swiss chard and kale.
Fatty Fish:Omega-3 Powerhouses
Omega-3 fatty acids are extremely crucial for improving brain health and also helps in reducing the neuroinflammation that triggers the anxiety levels.
Best Choices: Salmon, Sardines and Mackerel.
Pro-tip: Make sure to keep your aim for at least two servings per week to see a noticeable difference in cognitive clarity.
Complex Carbohydrates:Serotonin Precursors
Unlike simple sugars that cause energy crashes and irritability, complex carbs stabilize blood sugar and help the brain in utilizing tryptophan.
Best Choices: Oats, Quinoa, Sweet Potato and Legumes.
Foods To Avoid If You Have High Anxiety
Adding “good” foods in your diet is a vital thing, whereas knowing and removing “triggers” from your diet is equally important. To keep your gut- brain axis happy, try to limit:
Refined Sugars: These foods are known to cause spikes and crashes that mimic the feeling of a panic attack.
Artificial Sweeteners: Some studies suggest that these foods can have a negative impact on your gut bacteria.
Excessive Caffeine: Foods with excessive caffeine can overstimulate your nervous system and disrupt your gut lining.
Eat Your Way To Calm:
Managing anxiety levels is not just about what’s there in your head, it is more about what's in your stomach. With the right focus on whole, fermented and mineral rich foods, you provide your brain with the chemical tools it needs to stay resilient against increasing stress levels.
Note: While a healthy diet is extremely important as well as a powerful tool, it can never become a replacement for professional health advice or therapy. So, always consult with your healthcare provider if you or any of your loved ones is suffering chronic anxiety concerns.
