Eating for Anxiety: A Clinical Nutritionist’s Guide for Busy Mums
As mums, we carry so much - the emotional load, the mental to-do lists, the constant multitasking and the pressure to keep everything running smoothly. Being everything to everyone becomes an exhausting, stressful process. With so much on your plate, it’s no wonder anxiety can creep in as the stress levels become too much.
While anxiety is multifactorial and often needs a holistic approach with differing treatment options, nutrition and what you do or don’t eat can play a powerful role in supporting your nervous system. What you eat influences your stress hormones, blood sugar, gut health, brain chemistry, inflammation and overall emotional resilience. All of these can contribute to feelings of anxiety in different ways, which we will unpick as we go.
In this guide, I break down exactly how nutrition can influence symptoms of anxiety, plus the best foods to include, and the ones to minimise to support emotional wellbeing.
What is Anxiety?
Anxiety is defined as a feeling of worry or unease about something uncertain. It can be a natural response to everyday stress or worry about a future event, designed to keep you safe and out of danger. However when this worry and concern becomes persistent or overwhelming and the cause of it is unknown, it can impact daily life and wellbeing and be considered an anxiety disorder. It often involves feelings of worry, fear or a sense of being ‘on edge’, even when there’s no immediate threat, with symptoms such as racing thoughts, an inability to relax, increased heart rate, trouble concentrating (brain fog), sleep difficulties, digestive issues and feelings of being easily overwhelmed.
How Food Influences Anxiety
Nutrition affects nearly every system involved in anxiety, including the brain, adrenal glands, gut and immune system. So whether you are experience small amounts of anxiety about an upcoming event or have suffered debilitating symptoms for years, looking at what you are eating (along with your lifestyle habits, such as sleep, movement and getting out in nature/sunshine) may help ease some of your symptoms. Here’s how:
Neurotransmitter production
Nutrients like magnesium, B vitamins, vitamin C, zinc and amino acids are required to produce serotonin (your feel-good hormone), GABA (your calming neurotransmitter) and dopamine (for motivation and focus). When these are low, mood and stress tolerance drops. Serotonin is also needed to make melatonin, the hormone we need for sleep.
Blood sugar regulation
Blood sugar highs and lows can mimic or trigger anxiety symptoms such as irritability, shakiness, brain fog and a racing heart. Stable blood sugar means a calmer nervous system.
Gut–brain connection
Your gut and brain communicate constantly through the vagus nerve. A disrupted gut microbiome can influence serotonin production, cause intestinal permeability (‘leaky gut’), worsen inflammation (not just in the gut, but the whole body), and even increase your stress sensitivity.
Inflammation
Chronic inflammation affects brain signalling and can worsen anxiety. A whole-food diet helps reduce inflammation and supports mental wellbeing.
Stress response (HPA axis)
The hypothalamus–pituitary–adrenal axis regulates cortisol. Nutrient deficiencies, irregular eating patterns and inflammatory foods can be considered physical stressors which dysregulate the HPA axis and heighten the stress responses.
Foods that Help Reduce Anxiety
1. Magnesium-Rich Foods
Magnesium is known as the body’s natural relaxing and calming mineral.
How magnesium helps:
Reduces excitatory brain activity.
Enhances GABA activity (promoting calm).
Supports balanced cortisol.
Helps ease muscle tension and improve sleep quality.
Best sources: leafy greens, pumpkin seeds, almonds, cashews, legumes, avocado, cacao and dark chocolate (75% or more), whole grains.
2. Omega-3 Fatty Acids
Omega-3 fats have essential anti-inflammatory actions which support brain and overall body function They are also beneficial for supporting emotional regulation.
How they support anxiety:
Reduce inflammation in the brain (called neuroinflammation) which can contribute to anxiety.
Support neurotransmitter signalling.
Improve the stress response.
Associated with lower anxiety levels in clinical trials.
Best sources: low mercury oily fish (such as salmon, sardines, anchovies and mackerel), chia seeds, flaxseeds, walnuts.
Oily fish are the richest sources of essential EPA and DHA fatty acids - the most beneficial omega-3 fats. Plant sources of omega-3 contain the ALA which is a fatty acid converted by the body into EPA and DHA, but in very small amounts. If you do not eat fish, it may be best to try an algal oil supplement to ensure you are getting an adequate intake.
3. Adequate Protein at Each Meal
Protein provides amino acids that build important neurotransmitters and also reduce the blood sugar spikes which can worsen feelings of anxiety.
Why it matters:
Tryptophan (from turkey, chicken, cheese, milk, fish, nuts and seeds) is converted to serotonin, our happy, calming neurotransmitter. Serotonin is later converted to melatonin, which is needed for quality sleep - a foundational health pillar to manage anxiety.
Tyrosine (also found in high protein foods) is converted to dopamine, which when low can contribute to anxiety symptoms.
Protein stabilises blood sugar.
Helps maintain steady energy and mood.
Best sources: turkey, chicken, eggs, fish, Greek yoghurt, tofu, tempeh, legumes, nuts, seeds.
4. Vitamin C-Rich Foods
Your adrenal glands (stress-response organs) use vitamin C abundantly, as does the brain. Vitamin C is a potent antioxidant as well as anti-inflammatory which can help anxiety on many different levels.
Vitamin C supports:
Better cortisol regulation.
Reduced oxidative stress due to its antioxidant capacity.
Healthy neurotransmitter function by acting as a co-factor, meaning it is needed to help enzymes convert one neurotransmitter to another.
Improved resilience during stressful periods.
Best sources: kiwi fruit, capsicum, tomatoes, broccoli, citrus fruits, strawberries and other berries.
5. B-Vitamins
There are 8 different B-vitamins in this group (including B1, B2, B3, B5, B6, biotin, folate and B12) that together contribute to energy production, nervous system function and mood regulation.
Their role in anxiety:
B vitamins support the stress response and are needed to make calming neurotransmitters, such as serotonin and GABA.
B12 and folate support methylation pathways and brain function. When methylation is not working as it should, certain compounds such as homocysteine and histamine, can build up. These are both linked to anxiety at higher-than-normal levels.
Low levels of B vitamins are associated with higher anxiety.
Best sources: meat, poultry, fish, whole grains, leafy greens (rocket, kale, spinach), eggs, legumes, nuts, seeds.
6. Probiotic and Prebiotic Foods
A healthy gut supports a healthy mind, via the gut-brain axis and reducing inflammation.
Why gut health matters:
90% of serotonin is produced in the gut.
Certain probiotics can reduce anxiety symptoms (psychobiotics - probiotics that can have mental health benefits).
Certain bacterial strains can increase feelings of anxiety when out of balance.
Prebiotics feed the microbiome keeping it in balance, important for the gut-brain axis.
A healthy microbiome produces calming compounds and helps keep the gut barrier intact, limiting the amount of inflammatory materials that can reach the brain and contribute to anxiety.
Probiotic sources: yoghurt with cultures, kefir, sauerkraut, kimchi, miso, kombucha
Prebiotic sources: onions, garlic, bananas, lentils, oats, asparagus, leeks, Jerusalem artichokes, cooked and cooled starches (potato, rice).
8. Complex Carbohydrates
Your brain relies on glucose to function, but a steady release from complex carbohydrates is key – not the blood sugar highs and lows from simple carbohydrates and sugary foods.
Why complex carbs help:
Supports stable energy release.
Helps hold tryptophan’s hand so that it can cross the blood-brain barrier and be used in the brain to make serotonin.
Provide fibre, B vitamins and minerals - supports gut health, energy and mental wellbeing.
Best sources: oats, sweet potato, brown rice, quinoa, legumes.
7. Calming Herbal Teas
A warm cup of caffeine-free tea can be a daily grounding ritual, especially if you find caffeine worsens your anxiety.
Helpful herbs:
Chamomile: helps calm the nervous system, promote relaxation and supports sleep.
Lemon balm: supports GABA and reduces nervous tension.
Passionflower: may support GABA production and traditionally used for anxiety.
Rooibos: a caffeine-free tea from South Africa that contains antioxidants, potassium and magnesium. It is a good alternative to black tea as it can be drunk with milk if that is something you love.
Foods and Habits that may Worsen Anxiety
1. Caffeine
Caffeine increases adrenaline, mimicking anxiety. It is generally ok to have a cup or two of coffee or tea a day, if you are sensitive to the effects of caffeine, it may be best skip these (and any caffeine-containing energy drinks) until you get your anxiety under control. If you rely on that burst of caffeine to get you through the day, have it before lunch-time so it limits the impact on your sleep.
Can trigger: heart racing, restlessness, insomnia, irritability.
Tip: Try reducing your intake or switching to matcha or herbal/caffeine-free teas.
2. Alcohol
Although it feels calming initially, it often worsens anxiety later. Alcohol can disrupt sleep, cause a rebound in stress hormones, impact gut health and heighten next-day anxiety (hangxiety anyone?).
If you’re in the habit of reaching for a glass of wine at the end of the day once the kids are in bed, try working out why (is it for stress relief, boredom etc?) and replacing it with something else you find relaxing or enjoy doing. You don’t have to go totally alcohol-free but it might be worth reducing your intake to one or two days a week and just being aware of the effect alcohol is having on your anxiety levels.
3. Ultra-Processed Foods
These often increase inflammation and disrupt blood sugar levels. They also contain additives and flavourings that can negatively impact the gut microbiome. This can contribute to irritability, brain fog, poor gut health and higher rates of anxiety and low mood. Try making snacks and meals at home when you get a quiet moment - it is time consuming but worth it in the long-run!
4. Refined Sugars
Blood sugar spikes from refined sugars lead to crashes (or hypoglycaemia) which can mimic anxiety symptoms. Reactions to this can include shakiness, irritability, rapid heartbeat, overwhelm. If a refined sugar ‘treat’ is something you really don’t want to give up, try pairing it with a protein or healthy fat source to slow the release of sugar into the blood stream - even better if you can eat these foods first before eating the refined sugars.
5. Skipping Meals
Something many busy mums don’t realise they’re doing, especially when prioritising feeding the kids over themselves.
Why it worsens anxiety:
Causes hypoglycaemia
Triggers cortisol release
Leads to mood swings and reduced stress tolerance
Tip: try making a big batch meal, like a bolognese, prepping salad veg in advance or slow cooking a dish that you can all eat together so you are not left behind. Prepping food in advance is a great way of ensuring you always have something on hand to eat. This may mean scheduling in food prep time each week.
Practical Tips for Busy Mums
Small, consistent changes create meaningful changes in how you feel.
Build meals around protein, healthy fats and fibre-rich fruits and vegetables - the more variety of colours the better.
Keep easy snacks on hand (an apple and handful of nuts, yoghurt and berries, hummus and wholegrain crackers, avocado or nut butter on toast).
Drink water throughout the day.
Add calming teas into your evening routine.
Aim for regular meals to avoid blood-sugar dips.
Choose simple, whole ingredients most of the time.
Your nervous system feels safest when it’s nourished consistently.
When to Seek Support
If your anxiety is persistent, impacting your sleep, relationships, or making everyday tasks feel unmanageable - it’s important to seek support from your GP, psychologist or counsellor. While anxiety is influenced by many factors, nutrition and lifestyle can play a powerful role. If you have tried a few things to help manage your anxiety already without much luck, nutrition and lifestyle factors may be the missing link to investigate. Click here to see how I can you uncover what is going on in your body using detailed health questioning and tailored testing, along with a dietary and lifestyle treatment approach that fits in with you and your busy life.
References:
Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429.
Jacka, F.N., O’Neil, A., Opie, R. et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, 15(23). https://doi.org/10.1186/s12916-017-0791-y
Merkouris, E., Mavroudi, T., Miliotas, D., Tsiptsios, D., Serdari, A., Christidi, F., Doskas, T. K., Mueller, C., & Tsamakis, K. (2024). Probiotics' effects in the treatment of anxiety and depression: A comprehensive review of 2014-2023 clinical trials. Microorganisms, 12(2):411.
Su, K. P., Matsuoka, Y., & Pae, C. U. (2015). Omega-3 polyunsaturated fatty acids in prevention of mood and anxiety disorders. Clinical Psychopharmacology & Neuroscience, 13(2):129-37.
Zhang, R., Wang, R., Wu, H., Huang, Z., Liang, J., Zhang, R., Jiang, F., Song, F. (2025). Gut microbiota as a novel target for treating anxiety and depression: from mechanisms to multimodal interventions. Frontiers in Microbiology, 16 - 2025.
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