Caffeine and added sugars, along with other foods, can sometimes worsen anxiety symptoms. Swapping sugary sodas and refined carbs for calming teas and whole wheat bread might help.
Around 40 million people in the U.S. live with an anxiety disorder. Did you know some foods might actually make anxiety worse?
If anxiety is impacting your daily life, it could be worth taking a closer look at what you’re eating.
Below, we’ll go over four common foods that may trigger anxiety—plus some healthier alternatives.
1. Alcohol
It might sound surprising, but that drink people often use to calm social nerves? It can actually make anxiety worse.
Alcohol messes with serotonin and other brain chemicals, increasing anxiety. And once the buzz fades, you might feel even more on edge.
Moderate drinking—one to two drinks a day—is usually fine if your doctor approves.
Try instead: There’s no perfect substitute, but if you enjoy the taste without the side effects, nonalcoholic beer is an option. Fancy mocktails or sparkling water with bitters can also feel special in social settings.
2. Caffeine
According to the National Coffee Association, 67% of Americans had coffee in the last day. But that beloved morning pick-me-up might be doing more harm than good for anxiety.
Small amounts of caffeine are usually fine, but too much can trigger anxiety—especially in people with panic disorders.
The FDA says most adults can safely have up to 400 mg of caffeine daily without issues.
A 2020 study in Bahrain found that students who drank more than 400 mg of caffeine per day reported:
- Headaches
- Panic attacks
- Feeling trapped or stuck
- Excessive worrying
- Low self-worth
For reference, a Starbucks grande coffee has about 310 mg of caffeine.
Remember, caffeine isn’t just in coffee—it’s also in tea, chocolate, and some pain relievers.
Try instead: Herbal teas like peppermint, lavender, or lemon balm can be warm, soothing alternatives.
3. Added Sugars
You can’t avoid sugar completely—it’s naturally in foods like fruit. But added sugar can fuel anxiety.
When you eat too much sugar, your body pumps out insulin to balance your blood sugar. That crash afterward can leave you feeling jittery, irritable, or even sad.
A 2018 study on mice found that sugar overload reduced dopamine, leading to mood dips.
Hidden sources of added sugar include:
- Ketchup
- Salad dressings
- Pasta sauces
- Breakfast cereals
Try instead: You don’t have to cut out sweets entirely. Natural sweeteners like stevia, erythritol, or yacon syrup can help. Fruits and naturally sweet veggies (like sweet potatoes) are also great options.
4. Refined Carbs
Refined carbs are stripped of fiber and nutrients, and they’ve been linked to heart disease—and possibly anxiety.
A 2019 study found that refined grains were tied to higher anxiety and depression. Another 2018 animal study suggested a high-refined-carb diet might worsen anxiety.
Common refined carbs include:
- Pastries
- Soda
- White pasta
- Processed snacks
- White bread, rice, and flour
Refined sugars (like table sugar, high-fructose corn syrup, and agave) are also culprits—different from natural sugars in fruit and dairy.
Try instead: Opt for whole wheat bread, sprouted grains, or gluten-free options like brown rice, oats, or quinoa.
Food Allergies, Sensitivities & Anxiety
About 1 in 13 kids and 1 in 10 adults in the U.S. have food allergies. Research shows that people with food allergies—especially kids—may face higher anxiety risks.
Parents of kids with allergies also report stress and constant worry.
Living with food allergies means always being on alert—checking labels, asking about ingredients, and carrying epinephrine. While caution is necessary, constant fear can become overwhelming.
If anxiety is taking over, these supports can help:
- Education (understanding triggers)
- Nutritional guidance (safe meal planning)
- Therapy or counseling
- Support groups
- Medication (if needed)
If you or your child struggles, reach out to a doctor for testing and a plan. The Anxiety and Depression Association of America is a great resource for finding help.
Final Thoughts
Managing anxiety often involves therapy, exercise, mindfulness, or medication—but your diet matters too.
Cutting back on alcohol, caffeine, added sugars, and refined carbs might help. Instead, try:
- Nonalcoholic drinks
- Calming herbal teas
- Natural sugars from fruit
- Whole grains
Small changes could make a big difference in how you feel.