Anxiety can affect your quality of life, and feeling constantly afraid and worried can cause you to avoid certain situations, social gatherings, and develop unhealthy habits.
Nutritionists and psychologists believe that food choices can also influence whether anxiety improves or worsens.
The gut-brain connection highlights the interconnectedness of these two organs, indicating that the gut and brain are in constant two-way communication and that the health of one directly impacts the health of the other.
In particular, our gut microbes are a key factor in determining anxiety symptoms.
What foods should you avoid because they may further increase anxiety symptoms?
1. Processed foods
The many brightly packaged products we buy in supermarkets usually contain long lists of ingredients, often containing sugar and omega-6 fatty acids.
When consumed frequently, these components feed bad microorganisms in the digestive system, increase inflammation and thus lead to stress.
These foods are completely devoid of brain-boosting vitamins, minerals, and fiber, which also doesn't make them healthy.
It's best to switch to nutrient-rich whole foods, such as fresh or frozen vegetables and lean proteins (poultry and meat). Beans, lentils, other legumes, salmon, seafood, and chickpeas are also recommended.
2. Refined sugars
Did you know that there are about 262 other names for hidden sugars in foods today? While you might expect to find them in cakes, pastries, boxed cereals, and granola bars, you might not always think about the sugar in ketchup, salad dressings, or pasta sauces.
Sugar can even be found in saltier foods like French fries or pickled mushrooms. The taste of these foods will temporarily satisfy your taste buds, but can negatively impact your gut and brain. Because sugar is addictive, the more we eat, the more we crave it.
3. Industrial oils of vegetable origin
The industrialization of the food industry has led to the development of low-cost, highly processed oils. These oils are typically made from by-products of the most common crops in the system (such as corn, grape seed, soy, sunflower, and palm).
When processed, these oils are enriched with omega-6 and deprived of omega-3. Excess omega-6 in the diet contributes to excess inflammation throughout the body, especially in the intestines and brain.
Avoid these oils by cutting down on packaged and fast foods. For home cooking, choose healthier alternatives such as extra virgin olive oil, avocado oil, and ghee.
4. Alcohol
Alcohol is a well-known depressant, but its effects are individual and depend on each individual organism. If you drink alcohol, do it in moderation and listen to yourself to understand how alcohol makes you feel.
If you get nervous or anxious when you drink, alcohol is not for you. And don't forget that alcohol has other negative health effects.
5. Coffee
Coffee, known for its energizing properties, can also increase anxiety, but it doesn't affect everyone the same way.
Analyze your condition after drinking coffee.
If symptoms such as irregular heartbeat and increased stress occur after a cup or two, reduce your caffeine intake. You can switch to energizing alternatives that won’t increase anxiety symptoms, such as fresh juices and certain teas.
