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Mental Health

Foods That Help with Anxiety and Panic Attacks

At first thought, it may not make sense that some foods actually help to reduce anxiety and panic attacks. But, luckily for those who deal with these conditions, it’s really true. Of course, there’s no way to completely eliminate the problem simply by eating and drinking certain things. However, every little bit helps. Consider adding the following options to your diet, for the best results.

Fruits and Veggies

Fruits and vegetables are excellent sources of antioxidants. Antioxidants assist the body in keeping infections at bay. They also have something to do with mood balance and managing blood sugar more efficiently.

flat lay photography of variety of vegetables

If you’re not especially fond of eating fruits and vegetables with your meal, why not try drinking them instead? Smoothies have been popular for years and will no doubt remain a favorite long into the future.

It’s possible to make a smoothie out of almost any kind of fruit and vegetable combination. Get a little bit creative and see what you can come up with. The choice is up to you!


If you aren’t familiar with probiotics, you’re certainly not alone. They are teeny-tiny specks of good bacteria that live in the intestine. One of the most popular, not to mention tasty, sources of probiotics is yogurt.

In 2011, an Irish research study revealed that when mice were fed yogurt-related probiotics, they exhibited fewer behavioral traits associated with depression, stress, and anxiety. If it helps mice, think about what it will do for humans. However, further research is needed.

Fish and Poultry

Fish and poultry are essential to any well-balanced diet. Each of these choices provides a wide variety of nutrients, including vitamin B, zinc, and iron. Fattier fish such as salmon and flounder are rich in omega-3 fatty acids or “healthy fats.” Healthy fats promote the positive functions of the brain, which is said to alleviate symptoms of depression as well as anxiety.

woman pouring cappuccino

Avoid Coffee and Caffeinated Drinks

Probably the last piece of advice you want to read is to avoid coffee and other caffeinated drinks as much as possible. However, avoiding these is important when it comes to anxiety-related mental health and warding off panic attacks.

While caffeine typically helps to boost energy levels, it also inhibits levels of serotonin in your brain. When serotonin levels are lower than necessary, you start to feel irritable and depressed, even if you don’t realize it. Caffeine also keeps you awake and makes you go to the restroom more frequently. This often leads to dehydration which, in turn, can also cause depression.

If you can’t live without beverages including coffee, tea, and soda, try to go the decaffeinated route to see what happens. It may take some time to get used to the switch. But, in the long run, it’s a much healthier option.

Panic attacks are certainly no fun. These episodes of extreme fear can come to life without a moment’s notice. By adapting your menu using the above tips, you’re taking a more active role in lessening the possibility of anxiety and panic attacks ruining your day.

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Whitney Stewart
Whitney Stewart
3 months ago

This is great! It never accord to me the food can also help the body with anxiety! I’m glad I’ve been cutting down on caffeine! Thanks so much for sharing! I’ll definitely remember this!

3 months ago

Avoiding coffee is so hard for me, but I can add in more fruits and veggies!

3 months ago

I agree with your suggestions. I used to have smoothies a lot, but got out of the habit. So, thanks for the reminder! I also recently stopped drinking coffee (can’t believe I’m saying this) and it has helped my anxiety.

Fonda @Savvy Southern Chic
Fonda @Savvy Southern Chic
3 months ago

Food affects our health and well being in so many ways! Thanks for pointing out that it can help with anxiety.

3 months ago

I am on board with all of this and limit caffeine to one cup a day (if that), coffee or tea then it is herbal! You nailed this post.

3 months ago

Great post! I don’t drink much caffeine because I find it really worsens my anxiety when I have some. I will be using these tips! Thank you for sharing!

3 months ago

What an awesome article on foods to help you avoid/prevent anxiety. I completely agree with everything you shared and I’m a licensed mental health professional that works with people who struggle with anxiety so I’m appreciative of your preventive approach. If folks out there are looking for ways to stop panic attacks fast please feel free to check out my post https://pantearahimian.com/how-to-stop-panic-attacks-fast-6-tips-that-work/

3 months ago

These are all amazing tips and such an interesting read! I never think about food when talking about anxiety, but everything is connected!

3 months ago

I didn’t know all these foods help with anxiety and panic attacks! Thanks so much for sharing them!

3 months ago

This is a great list. After finding out how the effects of caffeine affect people with anxiety, I stopped drinking anything with it. Thank you for sharing.

3 months ago

I had no idea that there were foods that could reduce anxiety. I love fruits, veggies and especially smoothies so it’s good to know that they help with mood balance. 

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