We often think of nutrition in relation to our physical health: energy, strength, and vitality. But food also plays a crucial role in our mental well-being. Dr. Uma Naidoo, nutritional psychiatrist and author of "This Is Your Brain on Food", explains how the right nutrition can help reduce anxiety and stress. What you eat not only affects your gut health but also influences your mood and how much anxiety you experience.

The gut-brain connection

According to Dr. Uma Naidoo, there's a strong link between the gut and the brain — the so-called gut-brain axis. Your gut hosts billions of bacteria, known as the microbiome, which not only aid digestion but also impact your emotions and mental state.

• 95% of serotonin, the “happiness hormone,” is produced in the gut.
• Communication between the gut and brain happens through the vagus nerve and chemical messengers like neurotransmitters.

When gut health is out of balance — due to an unhealthy diet full of sugar, processed foods, and inflammatory ingredients — it can lead to increased stress, anxiety, and depressive symptoms.

Foods that can increase anxiety

According to Dr. Naidoo, some foods may actually worsen anxiety. It’s important to minimize these as much as possible:

1. Sugar and processed carbohydrates
   • Sugar causes a rapid energy spike followed by a crash, which can lead to mood swings and heightened anxiety.
   • Foods like soda, candy, white bread, and pastries can disrupt your blood sugar levels.
2. Caffeine
   • A cup of coffee can make you feel more alert, but too much caffeine can increase cortisol (the stress hormone) and heighten feelings of anxiety.
3. Processed and fried foods
   • These often contain trans fats and artificial additives that increase inflammation in the body, including the brain, contributing to mood disorders.
4. Alcohol
   • Though it may seem relaxing at first, alcohol disrupts sleep and negatively affects your mood. Long-term use can worsen anxiety symptoms.

Foods that help reduce anxiety

Fortunately, there are plenty of foods that support your mood and help reduce anxiety. Dr. Naidoo recommends enriching your diet with nutrients that nourish both your brain and gut:

1. Omega-3 fatty acids
   • These healthy fats, found in fatty fish like salmon, sardines, and mackerel, as well as flaxseeds and chia seeds, have anti-inflammatory properties and support brain function.
   • Studies show that omega-3s help reduce anxiety and symptoms of depression.
2. Fiber & fermented foods
   • Dietary fiber from vegetables, fruits, whole grains, and legumes feeds your gut bacteria and supports a healthy microbiome.
   • Fermented foods like sauerkraut, kimchi, kombucha, and tempeh are rich in probiotics that enhance gut-brain communication.
3. Magnesium-rich foods
   • Known as the “relaxation mineral,” magnesium helps relax muscles and calm the nervous system.
   • Eat foods like dark leafy greens, almonds, bananas, avocados, and dark chocolate (min. 70% cocoa).
4. Antioxidants and polyphenols
   • Foods high in antioxidants help reduce inflammation and oxidative stress in the brain.
   • Think: berries, turmeric, green tea, and pure cacao. Turmeric’s active compound, curcumin, has scientifically proven anti-anxiety effects.
5. B Vitamins
   • Vitamins like B6, B12, and folate are essential for producing neurotransmitters like serotonin and dopamine.
   • Spinach, eggs, lentils, chicken, and whole grains can all help boost your mood.

Practical tips to manage anxiety through nutrition

Looking to adjust your diet to help manage anxiety? Here are some practical suggestions from Dr. Uma Naidoo:

1. Opt for a whole-food, plant-rich diet
   • A combination of vegetables, fruits, nuts, seeds, whole grains, and healthy fats forms a solid foundation for mental well-being.
2. Maintain stable blood sugar levels
   • Eat regularly and pair complex carbohydrates with protein and healthy fats. Avoid sugar spikes by limiting processed sugars.
3. Stay hydrated and limit caffeine and alcohol
   • Try replacing coffee with calming herbal teas like chamomile or green tea, which contain relaxing polyphenols.
4. Add fermented foods to your meals
   • A small daily portion of sauerkraut, kimchi, or kombucha can do wonders for your gut health.
5. Practice mindful eating
   • Take time to chew and enjoy your meals. A calm eating environment not only supports digestion but also helps reduce stress.

Final thoughts

Nutrition plays a vital role in how we feel — both physically and mentally. Dr. Uma Naidoo emphasizes that choosing the right foods is a simple yet powerful way to reduce anxiety and support your emotional well-being. With healthier choices, you nourish not just your body but your brain as well.

But did you know that your breathing can also have an immediate impact on anxiety and restlessness? Under stress or panic, our breathing becomes shallow and rapid, which activates the nervous system and increases anxious feelings. By consciously slowing your breath, you send a signal to your body that it’s safe and allowed to relax

Want to learn how breathing techniques can help you find more calm and control over anxiety? Explore my breathwork coaching and discover practical tools you can apply right away.

A healthy diet and conscious breathing are powerful investments in your physical and mental balance. Start with small changes today — and experience the difference for yourself.