The Worst Foods for Your Anxiety

Aged, fermented, and cultured foods

A meat-and-cheese plate with a glass of red wine sounds incredibly relaxing, right?

In theory, yes, but according to science, not so much.

Whole foods like beef, milk, and grapes go gourmet when they’re cured, fermented, and cultured (see: steak, cheese, and wine).

But during the process, bacteria break down the food proteins into biogenic amines, one of which is histamine. Histamine is a neurotransmitter that aggravates digestion, hormones, and the cardiovascular and nervous systems. In susceptible individuals, it can trigger anxiety and insomnia.

Try Instead: To minimize histamine intolerance, always pick fresh, whole foods. Look for the packed on date of meat and fish. The less time it takes for it to get from where it was created to your table, the better.

Caffeine

First, they want to take away your booze and now coffee? Sadly, yes.

According to the National Coffee Association, 62 percent of Americans drink coffee on a daily basis, and the average amount per day is slightly over 3 cups per coffee drinker. But our favorite morning ritual might actually be doing more harm than good.

High levels of caffeine can not only increase anxiety and nervousness, but an also decrease the production of the feel-good chemical serotonin in the body, causing a depressed mood, says Palinski-Wade.

Typically, caffeine is safe in low doses. But high doses can cause unpleasant effects, namely anxiety and nervousness.

A study Trusted Source found that participants who drank 300 milligrams of caffeine a day reported nearly twice as much stress. In Starbucks terms, a large (grande) coffee contains about 330 milligrams of caffeine.

Also keep in mind that several supplements and medications include caffeine and can contribute to anxious feelings, including St. John’s Wort, ginseng, and certain headache medications.

Try Instead: Matcha tea is an excellent alternative to coffee for a clean buzz minus the jitters. This is thanks to the L-theanine, which is known for its relaxing effects, without the drowsiness.

Alcohol

Believe it or not, that beverage you’re drinking to quell your social anxiety is actually making it worse.

Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed,” says Erin Palinski-Wade, RD, CDE, author of Belly Fat for Dummies.

Alcohol changes levels of serotonin and the neurotransmitters in the brain, which makes anxiety worse. And when the alcohol wears off, you may feel even more anxious.

Drinking in moderation or about two servings of alcohol a day is typically safe, as long as your doctor gives you the okay.

Try Instead: There’s no real substitute for alcohol. If you like the flavor, but don’t need the side effects, consider nonalcoholic beer. Drinks that feel special, like mocktails or sparkling water with fancy bitters, can also be good replacements in social situations.