Anxiety and the brain-gut connection

You probably know that serotonin, the neurotransmitter that makes you feel happy, is made in your brain, right?

But did you know that most of the serotonin in the body is produced in your gut?

And when serotonin levels run low, it’s linked to anxiety disorders like General anxiety disorder (GAD), panic attacks, or social anxiety.

In this article I talked about the reasons people get anxious. The short version: when your amygdala – the “fear center” of the brain – gets overstimulated (by stress, trauma, or even drug use), it becomes oversensitive. That’s when anxiety kicks in.

In order to calm this overactive centre, you need to make your body produce more of the neurotransmitters that bring peace and balance.

One way of doing it is through psychotherapy, meditation or relaxation techniques. But the other, just as important – is what you eat.

Here’s why:

Research shows that imbalance of bacteria in your gut (your microbiome) directly affects the production of neurotransmitters that regulate your mood.

By eating the right foods, rich in vitamins, minerals, and antioxidants, you can literally help heal your brain.

Some foods even provide the raw materials your brain needs to make those calming chemicals.

For example:

• foods rich in tryptophan, (poultry, dairy, and nuts), boost serotonin production, which regulates mood and sleep,
• foods rich in tyrosine (soy products, fish and yogurt), help producing dopamine, which fuels focus and motivation

Best Foods to Eat If You Struggle With Anxiety

When it comes to anxiety, what you eat makes a huge difference.

Some foods actually help your brain produce the chemicals that keep you steady, focused, and relaxed. Here are some of the best ones:

1. Fatty Fish: Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids. Omega-3s boost brain health, regulate mood, and lower symptoms of anxiety and depression.
2. Whole Grains: Oats, quinoa, brown rice, and whole wheat contain complex carbohydrates that give you steady energy and stable blood sugar levels. This means fewer mood swings and crashes during the day.
3. Leafy Greens: Spinach, kale, and Swiss chard are rich in magnesium, a mineral that plays a role in relaxation and stress reduction. Magnesium deficiency has been linked to higher anxiety, as it helps your body relax.
4. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants, vitamins, and phytonutrients that support brain health and reduce inflammation. They also have mood-stabilizing effects.
5. Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and chia seeds are rich in nutrients such as magnesium, zinc, and omega-3 fatty acids. A simple handful a day can help calm anxious feelings.
6. Yogurt and Fermented Foods: Yogurt, kefir, sauerkraut, kimchi, and other fermented foods – these are rich in probiotics that support gut health. They improve gut health and provide tryptophan, which your body uses to make serotonin (aka the “feel-good” chemical).
7. Lean Proteins: Poultry, eggs, tofu, lentils, peas and beans – protein gives your body amino acids that turn into mood-lifting neurotransmitters. It also reduces cravings for sugar and processed foods that can make anxiety worse.
8. Avocados: Creamy, delicious, and good for your brain. They’re full of healthy fats, potassium, and folate – nutrients that lower blood pressure and help regulate mood.
9. Dark Chocolate: Dark chocolate contains flavonoids, antioxidants that boost mood and sharpen focus. Yes, chocolate made the list! Just make sure it’s dark (70% cocoa or higher).
10. Herbal Teas: Chamomile, peppermint, lemon balm, lavender, rose tea, passionflower. A warm cup can do wonders for a racing mind.
11. Drink a LOT of water – Simple, but easy to forget. Even mild dehydration can make you moody, irritable, and anxious. Keep sipping water throughout the day.

What to Avoid If You’re Prone to Anxiety

Let’s talk about what not to put in your body if you deal with anxiety.

First up: stimulants.

Coffee, alcohol, cigarettes, or any other substances might feel like they calm you down for a moment, but they actually make things worse.

It’s really common for people with anxiety to self-medicate this way, but in the long run, stimulants only crank up the nerves.

And then there’s sugar.

Honestly, sugar is one of the sneakiest culprits. It’s addictive, and it messes with your blood sugar levels. First you get the big spike, then comes the crash.

That crash brings mood swings, irritability, fatigue, and yes, more anxiety.

The same happens when you eat processed foods.

They trigger stress hormones like cortisol and adrenaline, which just feeds the anxiety cycle. In fact, sometimes people feel anxious because they’ve eaten too much sugar.

I won’t lie, cutting down is tough at first.

But the good news is, the less sugar you eat, the less your body craves it.

Start small. Skip sugar in your coffee or tea. Limit sweets to once a day. Then gradually cut back even more.

Your brain and body will thank you.

Want to know more?

See how to get rid of cravings

See how to quit smoking forever

See how to stick to a healthy routine when you have anxiety

See how to make yourself extremely physically attractive

and much more.

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