Foods to Avoid When Managing Anxiety or Depression

Feeling down, anxious, or “on edge” is more than just what’s going on in your head or your life. It’s also what’s going on in your diet. Scientists are now referring to “nutritional psychiatry” – the connection between what you eat and whether it can exacerbate or calm symptoms of anxiety and depression. For some people, the solution isn’t about adding exotic superfoods to their diet, but about reducing the amounts of common foods that are quietly making symptoms worse.

Here are some common foods and drinks that can worsen symptoms of depression and anxiety, and what the latest research says about them.

The Big Red Flag of Ultra-Processed Foods
Ultra-processed foods are items that come in packets with long ingredient lists which include chips, instant noodles, packaged cookies, sugary breakfast cereals, frozen snacks and ready-to-eat meals and soft drinks.

A JAMA Network Open study from 2023 showed that people who consumed the highest amount of ultra-processed foods developed depression at higher rates than those who consumed the lowest amount.

A 2021 paper in Nutrients established a connection between increased ultra-processed food consumption and greater anxiety and depression symptoms.

Experts believe that this occurs because three primary factors operate. The body develops ongoing low-grade inflammation because these foods create chemical reactions which lead to permanent rest of the body. The human gut microbiome exists in a relationship with mood and brain health, which these substances disrupt. The brain chemicals serotonin and dopamine undergo changes because of the effects of additives and preservatives and artificial sweeteners.

Healthy Option: The process of replacing a packaged snack with fruit and curd and nuts and homemade chana and a ready-to-eat meal with simple home-cooked dal-sabzi leads to a gradual decrease in inflammatory load.

Sugary Drinks and Sweets

Quick High are those people who experience anxiety or depression tend to choose chocolate, mithai, pastries and cold drinks as their preferred comforts. The body experiences a temporary "high" when sugar increases blood sugar levels and dopamine but the subsequent crash leads to worse irritability and tiredness and low mood.

The 2024 BMC Public Health review established that people who consume high quantities of "junk food" and sugary items display increased symptoms of depression and anxiety.

Restrict Consumption: People should restrict their consumption of colas and energy drinks and sweetened teas and packaged juices to special occasions. If you want something sweet, choose dark chocolate (in small amounts) or fruit with nuts or control portions of jaggery instead of ultra-sweet packaged desserts.

Refined Carbohydrates
White bread and maida-based biscuits and white rice and instant noodles and many bakery items count as refined carbohydrates. The body processes these substances like sugar because they create sudden increases and decreases in blood sugar levels.

The body experiences two distinct phases after eating which include jitteriness and restlessness during the first phase and fatigue and brain fog and low mood during the second phase.

The American Journal of Clinical Nutrition published a 2015 study which discovered that postmenopausal women who consumed refined carbohydrates experienced higher rates of depression when they ate foods with elevated dietary glycemic index levels.

People who follow "Western" diets which contain high amounts of refined carbohydrates and processed snacks experience more depression and anxiety than those who eat diets which include whole grains and vegetables and healthy fats.

Eat Right: You can continue to eat rice and roti. You can achieve blood sugar control and better mood through dietary modifications which inv involve selecting brown rice and millets and whole wheat and multigrain rotis while restricting biscuit and bakery and instant noodle consumption.

Caffeine Overload: When Coffee Makes Anxiety Worse

Coffee and tea play essential roles in the daily routines of many people. People who drink these beverages can expect better alertness through moderate consumption which also provides health advantages. The problem starts when you have too much caffeine or take it at the wrong time.

Caffeine increases both heart rate and heart palpitations while making people experience restlessness which creates a state that resembles anxiety. Both anxiety and depression receive significant treatment from poor sleep patterns which lead to disturbed sleep.

High caffeine consumption results in intensified anxiety symptoms for people who experience caffeine sensitivity and sleep problems which subsequently impact their emotional well-being.

Mental health experts recommend that people should consume only 200 milligrams of caffeine daily which equals one to two cups of coffee while they should refrain from drinking caffeine after late afternoon hours especially when they experience difficulties falling asleep.

Monitor Consumption: You should monitor your caffeine consumption from coffee and strong tea and energy drinks and certain soft drinks and pre-workout supplements. If you notice your heart racing, racing thoughts or sleep issues, try switching one cup to herbal tea or decaf, and see if you feel calmer over a week or two. Alcohol can also disturb sleep, even if you fall asleep quickly, the quality is poor. It increases next-day irritability and low mood, and interact with antidepressants and anti-anxiety medications, sometimes dangerously.

Quitting is the Best Solution: Psychiatrists who work with patients suffering from anxiety or depression recommend complete alcohol elimination or extremely infrequent alcohol consumption which permits no more than one drink per day and no more than one drink every day.

The need for alcohol as a coping mechanism indicates that you should seek medical assistance from your doctor or therapist.

Alcohol as Liquid Calm

People drink alcohol after experiencing stress throughout their day in order to reduce their tension. While it provides immediate effects by inducing relaxation and sleepiness, the brain's GABA and serotonin systems get disrupted which leads to increased anxiety and depression symptoms through time.

The Lancet Psychiatry published a comprehensive review that established a connection between heavy drinking and an increased likelihood of depression and anxiety disorders while multiple cohort studies confirmed this finding. Alcohol can also disturb sleep, even if you fall asleep quickly, the quality is poor. It increases next-day irritability and low mood, and interact with antidepressants and anti-anxiety medications, sometimes dangerously.

Quitting is the Best Solution: Psychiatrists who work with patients suffering from anxiety or depression recommend complete alcohol elimination or extremely infrequent alcohol consumption which permits no more than one drink per day and no more than one drink every day.

The need for alcohol as a coping mechanism indicates that you should seek medical assistance from your doctor or therapist.

Deep-Fried Fast Food and Trans Fats

Deep-fried chicken and samosas and pakoras and chips and multiple fast-food items contain high levels of harmful fats which include both trans fats and reused omega-6 frying oils.

Studies have found that fast food and commercial baked goods consumption led to a higher depression risk among people who ate these items frequently compared to those who consumed these items infrequently.

The foods cause body inflammation which results in long term damage to heart and brain functions.

Reduce Frequency: You don’t need to stop enjoying street food completely, but reducing frequency (for example from several times a week to once a week) and choosing foods cooked in fresh oil or grilled/baked options can help your mood and your body.

Artificial Sweeteners and “Diet” Drinks

Many people switch to diet sodas or sugar-free biscuits to cut calories. The 2023 JAMA Network Open study conducted by Harvard T.H. Chan School of Public Health discovered that consuming more ultra-processed foods which contain artificial sweeteners leads to a 26 percent increased risk of developing depression.

Scientists are still studying why, but possible reasons include disruption of the gut microbiome, confusing the brain’s reward system, leading to more cravings and unstable appetite.

Avoid: People who already experience mood disorders should avoid both sugary and artificially sweetened beverages. People should use lemon mint and fruit slices to make their water taste better.

Anxiety and depression are for real and food is not the only cause, and changing your diet is not a magic cure.  

The process of transforming your life requires multiple steps which should happen during different periods.

Begin with two minor changes by eliminating one sugary beverage and incorporating one vegetable serving. The body will function properly while you and your care team work on your recovery process through these gradual changes.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.