BY UMA NAIDOO, MD

As a psychiatrist who has spent years diagnosing anxiety in others, I know how to recognize the signs—I, too, have felt them before.

This research has made me grapple with the deeper layers of what anxiety does to the body and brain. Food and nutrition are valuable tools that can get many of us steps closer to relieving anxiety, alongside other treatments and breakthroughs.

Eating is something we must do every day. We cannot afford to neglect such a basic way to strive for good mental health. By learning how anxiety is connected to your brain and body, you can harness the power at the end of your fork to calm your mind with food.

Selecting quality ingredients is one of the best ways to get excited about eating a healthy, anti-anxiety diet. If you’re used to eating out, however, grocery shopping may feel a little intimidating—especially if you’re already feeling anxious.

The first step is deciding where to shop. My recommendation is simple: go to whatever grocery store is convenient, comfortable, and in-line with your budget and that has a decent selection of fresh fruits and vegetables. I sometimes get frustrated by the notion that you must shop at an expensive specialty grocery store to eat healthy.

That’s not the case!

While specialty grocers are wonderful, I assure you that you can find healthy food at any standard grocery store or in the grocery section of large chains like Walmart, Target, and Costco.

Foods that Calm Your Mind Produce

Produce is usually the first thing you see as you walk in the door of the grocery store. Those vibrant colors aren’t just gorgeous to look at—they are an outward expression of the range of powerful nutrients that are all part of the mosaic of an anti-anxiety diet.

Leafy greens are important for their micronutrient and fiber content and are a great source of polyphenols such as lutein, an antioxidant that has shown promise in reducing depression-like symptoms in mice. It’s particularly important to eat leafy greens raw in salads because cooking can remove valuable nutrients.

When planning a salad, skip the iceberg lettuce and instead reach for darker green colors and more complex flavors, like romaine lettuce, arugula, kale, and spinach. If you cook greens, collard, turnip, and mustard greens are all great sources of vitamins and minerals. And as you get comfortable cooking with greens, you can branch out into even more diverse choices like bok choy, swiss chard, and dandelion and beet greens.

I absolutely love cruciferous vegetables and view them as a key part of an anti-anxiety diet thanks to their high levels of micronutrients and helpful phytochemicals. In addition to their potential to calm your mind, they are rich in sulforaphane, which has been shown to improve serious mental health issues such as schizophrenia, help balance hormones, improve immunity, reverse insulin resistance, reduce symptoms of PMS, and support digestion.

Microgreens are the baby versions of many different vegetables, including broccoli, radishes, peas, and leafy greens like arugula. While current research on the benefits of microgreens isn’t focused directly on anxiety, given their richness in micronutrients and bioactives that can help calm your mind, there’s good reason to try to add them to your diet.

Microgreens are often available precut as salad mix, but you can also buy pre-planted trays of live sprouts, which can be trimmed down as needed and then allowed to sprout back up. It’s like having a miniature garden in your kitchen!

Fruits are where you can really take advantage of the rich variety of colors for diverse micronutrient and polyphenol content. Berries are a delicious, sweet treat that is relatively low in sugar and packed with antioxidants and other helpful bioactives. Apples contain the flavonoid quercetin, which has powerful antioxidant and anti-inflammatory effects, and are a great source of fiber. And make sure you eat the peel, which is where the bulk of the phenolic content is found.

Avocados are a bit different from other fruits and vegetables in that they have a much higher fat content and a lower carb content. The fats in avocados are primarily healthy monounsaturated fatty acids that have been shown to decrease oxidation and reduce metabolic risk factors when eaten regularly. They are also rich in B vitamins, vitamin E, fiber, and magnesium, so they are a worthy part of your anti-anxiety diet.

Once your produce basket is full, the next key to calm your mind with an anti-anxiety diet is choosing clean, protein-rich foods.

Meats and Other Proteins to Calm Your Mind

Seafood is a wonderful source of healthy protein and is the primary dietary source of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Mackerel, herring, tuna, trout, and various shellfish all contain omega-3s, too, but my favorite is salmon—it’s widely available, easy to prepare in many ways, and full of flavor.

A good seafood counter or fishmonger will cut the fillets you need and ensure they are deboned, making it one step easier for you. If you don’t have access to a quality source of fresh fish—or if it’s simply not practical for you due to cost or convenience—buying frozen is a convenient and cost-effective option without a significant drop-off in nutritional value.

In previous eras, I probably would have recommended that you avoid red meat altogether, but given how the research has changed on saturated fat, it’s worth including moderate amounts of beef in your diet to capitalize on its excellent source of protein, B vitamins, iron, and other essential nutrients. I do recommend buying sustainably raised, grass-fed beef, which is increasingly available in grocery stores nationwide.

Poultry, like chicken and turkey, is another good source of protein and B vitamins and provides tryptophan. All types of poultry have roughly the same amount, which is best absorbed by your body if combined with a carbohydrate. Factory-farmed chicken can be more affordable, but it’s less nutritious. If possible, I always recommend organic chicken raised without antibiotics.

It’s important to remember that even meat eaters should get most of their macronutrients from plant-based sources. My rule of thumb is that two meals a day should be fully plant-based, with meat at only one meal.

Keep your cart rolling past any type of processed or cured meat, including bacon, sausages, hot dogs, sliced deli meats, and cured meats. Processed meat is often high in added sugar and excess unhealthy fat, and the nitrates and nitrites used to preserve meat—even meat labeled “uncured”—have been associated with increased cancer risk.

While soy products like tofu have been eaten for thousands of years in Asian cultures, the healthiness of soy was called into question in the late 1990s. The concern centered on the possibility that isoflavones in soy could increase the risk of breast cancer and other poor health outcomes.

Though this research has been largely debunked—in fact, the isoflavones in soy have been shown to be anti-inflammatory and perhaps even protective against cancer—there is still a lingering stigma around soy products.

That’s a shame because soy is a great source of protein and has been shown to mitigate anxiety in animals, according to a 2017 study published in Neurochemistry International. When choosing soy products, opt for edamame, unsweetened soy milk, tofu, and fermented soy products such as miso, tempeh, and natto.

Eggs are another good source of protein, as well as vitamin A, B vitamins, choline, and other helpful nutrients. Like soy, eggs took a hit to their reputation toward the end of the twentieth century, since they are a prominent source of dietary cholesterol, long thought to raise cholesterol levels in the blood.

In recent studies, eggs have not been linked with increased heart disease, serum cholesterol, or high blood pressure. While there is still some debate, evidence suggests that moderate consumption of up to one egg per day is safe. If you consume eggs, try to buy pastured eggs from hens that are allowed to roam free.

Dairy can be a valuable source of protein, calcium, and key micronutrients—especially when you choose grass-fed options (often labeled “grassmilk”), which contain more omega-3s than conventional varieties. Fermented dairy products such as yogurt, kefir, and labne support a healthy microbiome, which may explain why studies link them to reduced anxiety and better stress response. When it comes to cheese, opt for nutrient-rich varieties like Parmesan or sheep’s milk cheeses such as halloumi, both staples of the Mediterranean diet.

When selecting dairy, it’s important to ensure that products are minimally processed and don’t have added sugar. Processed cheese products like American cheese should be avoided, as should sweetened yogurt (including yogurt packaged with added fruit), chocolate milk, and ice cream. I also recommend avoiding vegetable butter substitutes, which tend to be made with unhealthy omega-6 polyunsaturated fatty acids.

Legumes, Nuts, Seeds, and Grains To Calm Your Mind

Beans are an amazing source of plant protein, complex carbs, dietary fiber, and many micronutrients. They should absolutely be a staple of an anti-anxiety diet. Luckily, there is an almost infinite variety of delicious canned beans, and the nutritional drop-off is minor. Canned beans make a great base for a quick, healthy meal—just be sure to drain them well, rinse off the canning liquid, and buy an organic variety if possible.

Nuts and seeds are nutritional powerhouses, packed with healthy protein and fat, as well as dietary fiber, vitamins, and minerals. Walnuts, chia seeds, and flaxseeds are good sources of the omega-3 fatty acid, alpha-linolenic acid (ALA).

Almonds, pecans, pistachios, cashews, and Brazil nuts contain a wealth of nutrients like vitamin E, magnesium, manganese, and zinc. In addition to snacking on whole nuts, nut butters are a great way to get their nutritional benefits. Just make sure you’re eating one with no added sugar or processed vegetable oils.

Most of your carbs should come from low-glycemic index sources like legumes. But if you love bread, aim for breads with a lower glycemic index, such as fresh-baked sourdough. Most important is to avoid highly processed, mass-produced breads, which often have added sugar and are made with fortified grains.

Rice is an interesting case. White rice has a high glycemic index (GI), yet at the same time, it is a pillar of many healthy, anti-anxiety cuisines throughout the world that can help calm your mind.

In a 2003 study published in the European Journal of Clinical Nutrition, on Japanese cuisine, researchers found that when white rice was combined with vinegar, dairy products, or bean products, its GI dropped by twenty to forty percent.

Therefore, if eaten in moderation alongside other healthy foods, white rice is a viable option. Brown rice has a nutritional profile similar to that of white rice, so while it’s also fine to eat in moderation if you prefer it, it’s not as miraculously healthy as it’s sometimes marketed to be. Wild rice has more fiber, protein, and antioxidants than white or brown rice, making it another excellent choice.

There are many grains that have increased in popularity in recent years. Whole grains such as amaranth, barley, bulgur, spelt, farro, and quinoa tend to be rich in fiber, protein, complex carbs, and micronutrients, and I encourage you to explore them.

Pantry Items—Oils, Condiments, and Spices

Your primary cooking oils should be avocado and olive oil, both of which are full of healthy monounsaturated fatty acids and contain a low ratio of omega-6 polyunsaturated fatty acids. I prefer to make my salad dressings with extra-virgin olive oil, as it is minimally processed and therefore retains the most micronutrients and bioactives.

Condiments can really liven up a meal, and some of them are quite good for you, too. All kinds of pickles—whether pickled cucumbers, pickled peppers, or other pickled vegetables like kimchee and sauerkraut—promote gut health by reinforcing bacterial colonies and feeding the bacteria already living in your gut.

I prefer to buy refrigerated fermented foods rather than shelf-stable jarred products because they require less processing and fewer preservatives and maintain their live, active cultures better.

Other condiments with low sugar content are also fine to use, such as mustard, low-sodium soy sauce (or tamari if you are gluten-free), and hot sauce. Avoid condiments with large amounts of added sugar, such as ketchup, barbecue sauce, hoisin sauce, honey mustard, and some salad dressings.

Herbs and spices not only flavor food but also provide a big boost of micronutrients and bioactives. There’s no real downside to using them, other than overseasoning a dish, so I encourage you to experiment with a range of different flavor profiles. For fighting anxiety, I recommend turmeric (with a pinch of black pepper) and saffron, paprika, oregano, rosemary, mint, parsley, and thyme.

Beverages

The most important beverage to drink is water. Hydration is crucial in so many ways, and it’s unsurprising that there is a clear correlation between higher water intake and fewer symptoms of depression and anxiety. A large 2018 cross-sectional study published in the World Journal of Psychiatry found that adults who drank less water had twice the risk of experiencing depression and anxiety compared with those who stayed well hydrated.

Though I approach caffeine with caution, there is room in an anti-anxiety diet for moderate amounts of coffee and tea. Tea is the better choice, given its low caffeine content and the helpful polyphenols in both black and green tea. Coffee, however, should be consumed with care.

A 2022 systematic review and meta-analysis conducted by researchers at Uppsala University, published in General Hospital Psychiatry, found that caffeine doses equivalent to about five cups of coffee could trigger panic attacks and elevate anxiety levels in both healthy adults and those with existing panic disorders. About fifty-one percent of participants who consumed caffeine experienced panic attacks, whereas none did after the placebo.

While most people don’t drink five cups of coffee in a single sitting, it’s not unheard of to drink that much over the course of a day. If you’re used to drinking coffee throughout the day, be cognizant of the fact that you may be drinking more than you think. Try to limit yourself to two or three cups a day instead.

Alcohol also has a complicated relationship with anxiety disorders. Some anxiety disorders, like social anxiety, may lead to increased alcohol use, but alcohol use can also lead to anxiety. If you do drink alcohol, choose red wine rather than beer or spirits, and limit consumption to no more than four glasses a week for women and six glasses a week for men. Pay attention to how alcohol makes you feel. If you feel jittery or uneasy, it may be best to abstain to better support your anxiety and calm your mind.

Snacks, Sweets, and Treats

Snacks are bound to lean toward being unhealthy. They target the part of your brain that wants to gorge on salt, sweetness, and fat. Snack makers nearly always place value on addictiveness and cheap means of production over everything else, so snacks are often made with the lowest-quality ingredients that make you want to eat more of them.

Even many foods that are ostensibly healthy, like granola bars, can be packed with added sugars. And snacks made by health food companies, like veggie chips and various organic options, are still highly processed and not much healthier than regular potato chips if you eat the whole bag.

Many healthy foods can double as tasty snacks—a piece of fruit or vegetables dipped in hummus, fresh salsa, or guacamole. A handful of nuts is an amazing snack, as is plain yogurt. If you need a touch of sweetness with yogurt, I recommend a drop of Manuka honey, a variety of honey that is used for medicinal purposes due to its high phenolic content and antimicrobial properties. When it’s time for dessert, fruit like berries can scratch the itch, and I always recommend a little dark chocolate.

A Trip to the Grocery Store for Calm Foods

I hope this guided trip to the grocery store inspires you to fill your cart with foods that calm your mind and support well being. Once you’re home with your bounty of anti-anxiety ingredients, you’ll be ready to prepare delicious, healthy meals that put you on the road to calm your mind with food.

With every visit to the grocery store, you have the opportunity to support your emotional well being from the inside out. Helping to calm your mind begins with awareness—and often, with what’s at the end of your fork.
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Dr. Uma Naidoo is a Harvard trained nutritional psychiatrist, professional chef, and nutritional biologist and author of the national and international bestseller: This is Your Brain on Food. Her most recent best-selling book is Calm Your Mind with Food.

The late Michelin-starred chef David Bouley described Dr. Uma Naidoo as the world’s first “triple threat” in the food and medicine space as the nexus of her interests have found their niche in Nutritional Psychiatry. US News & World Report calls her “America’s Nutritional Psychiatrist.” She is also pioneering a new area of mental wellness called Culinary Psychiatry where she teaches mental health professionals how to integrate their clinical training with principles of nutritional psychiatry and cooking.

Her first book has already been published in twenty-three countries and nineteen languages. Dr. Naidoo founded and directs the first and only hospital-based Nutritional Psychiatry Service in the USA. She is the Director of Nutritional, Lifestyle and Metabolic Psychiatry at Massachusetts General Hospital & Director of Nutritional Psychiatry at the MGH Academy while serving on the faculty at Harvard Medical School.

She was recently awarded the international honor of being the 2024 Rundle-Lister Lectureship in Transformative Nutritional Medical Education by the University of Toronto.

She serves as a regular media contributor at CNBC and is on the Harvard Health Publishing Editorial Advisory Board. She works at the World Economic Forum (New Frontiers of Nutrition). She is also on a United Nations task force for mental health.

After being one of only four US physicians to be invited to meet personally with the former HRH The Prince of Wales, now King Charles III, she was asked to lead a public health Food for Mood Campaign with the UK College of Medicine, where she serves as the US Ambassador for Mental Health. She designed and released the first and only CME based educational program at Massachusetts General Hospital/ Harvard to educate other clinicians globally about nutrition for brain health.

Dr. Uma has appeared as a Nutritional Psychiatry expert on Live with Kelly & Ryan, Today Show, 700 Club, ABC, and been featured in the New York Times, Wall Street Journal, Fast Company, Thrive Global, Harpers, Shape, Parade, Boston Globe, AARP, and more. Visit her at: https://umanaidoomd.com/

Well Being Journal adapted the above excerpt from Calm Your Mind with Food by Uma Naidoo, MD. Copyright © 2023 by Uma Naidoo, and reprinted with permission by Little, Brown Spark, an imprint of Hachette Book Group, Inc.