These Foods Can Help Reduce Your Anxiety, According to a Nutritional Psychiatrist
1) Prebiotic fiber
Veggies are rich in prebiotic fibers that feed and help maintain an abundance of healthy bacteria in the gut; that’s associated with reduced neuroinflammation and stress. Prebiotic foods include asparagus, garlic, onions, leafy greens, artichokes, legumes, mushrooms, and apples. I recommend including a variety of these veggies in the diet to ensure a diversity of brain boosting vitamins and minerals along with fiber.
2) Berries
Loaded with fiber, antioxidants, and vitamins, berries support a healthy microbiome and can reduce inflammation. Blueberries specifically contain one of the highest concentrations of anxiety-reducing anthocyanin, a powerful antioxidant that supports brain health by fighting off oxidative stress. I love having a quarter cup of blueberries daily as part of a brain healthy breakfast! Raspberries, blackberries, and strawberries are also great fruits to reach for.
3) Omega-3 fatty acids
These are an incredibly powerful tool in reducing inflammation in the gut and brain. They can be found abundantly in wild caught fish like salmon, anchovies, tuna, mackerel, and sardines, as well as in nuts and seeds like walnuts and chia seeds. Omega-3 consumption is associated with reduced anxiety, brain fog and cognitive decline, as well as improved mood.
4) Spices
Spices like turmeric (with black pepper to make it more available to your brain and body), cinnamon, saffron, rosemary, and ginger not only boost the flavor and color of our meals, but are also rich in antioxidants, micronutrients and anti-inflammatory compounds for improved mental fitness. Enjoying my turmeric latte each morning is one of my go-to practices for reduced stress and good energy throughout the day!
5) Fermented foods
A healthy microbiome is dependent on a healthy presence of good bacteria in the gut and an effective way to replenish these populations of good bacteria is through eating fermented foods. Naturally rich in live cultures, foods like sauerkraut, kimchi, kefir, miso, and plain yogurts are excellent for mental fitness. Consuming fermented foods in conjunction with the above-mentioned fiber rich veggies is key for maintaining a healthy microbiome and resisting chronic inflammation.