13 Foods To Help Ease Anxiety & Stress

Anxiety disorders affect about 40 million American adults, which is about 18% of the U.S. adult population, with research suggesting that nearly 30% of American adults will qualify for an anxiety disorder diagnosis at some point in their lives.

Functional medicine acknowledges that the body is interconnected, and we have to address the underlying dysfunctions that give rise to conditions like anxiety. Eating a balanced diet full of nutrient-rich, bioavailable foods can help you manage those dysfunctions and ease anxiety.

Research has correlated an imbalance of zinc to copper with anxiety. This trace mineral ratio is responsible for proper neurotransmitter function and adaptation to stress. Increased copper and decreased zinc may lead to symptoms of anxiety.

I run trace mineral labs for my patients to see if this is a factor in their case. If it is, oysters are packed with zinc! This superfood of the sea is a great way to balance the proper trace mineral ratio and your stress levels. It's also important to note that foods like grains and legumes contain phytic acid1, an anti-nutrient that can bind to zinc and block its absorption.

In functional medicine, the gut is considered the "second brain" because it's home to 95% of your "feel-good" hormone, serotonin. With more than 100 million neurons, your gut's health is essential to overall health.

Bacterial imbalances in the gut can alter brain chemistry, leading to anxiety. But probiotics, from fermented foods or supplements, can help repopulate your gut with friendly bacteria.* And kefir, an ancient fermented dairy drink, might just be the most powerful probiotic ever!

You know that tired feeling people feel after Thanksgiving dinner? It's actually from the tryptophan in the turkey. Tryptophan is a precursor to the neurotransmitter serotonin, which helps you to feel calm.

If you eat meat, organ meats are some of the best sources of zinc and vitamin D, essential nutrients needed for beating anxiety. Liver is also abundant in B vitamins, which are needed for methylation, a metabolic process in the body that is responsible for proper synthesis of neurotransmitters that regulate mood.

Science has vindicated chocolate lovers everywhere. A randomized, placebo-controlled trial published in the Journal of Psychopharmacology revealed that people who drank a dark chocolate drink, equal to about 1.5 ounces of dark chocolate per day, felt calmer than those who did not.

This sulfur-rich vegetable contains the specifically beneficial B vitamin folate. Low levels of folate are linked to neurotransmitter impairment, which can lead to anxiety.

One common culprit of stress I find in my patients is dysfunction in the hormone-signaling pathway called the brain-adrenal axis. The adrenal glands are responsible for regulating many hormonal jobs in the body, including the secretion of cortisol, a stress hormone.

Chronic stress can overstimulate the adrenals, leading to adrenal fatigue, a condition that can cause fatigue, irritability, and brain fog. In addition, stress hormones, like cortisol, can cause serotonin receptors to become less sensitive to activation.

Inflammation is another important factor when it comes to brain health and anxiety. And one way to fight that is healthy fats. Omega-3 fats, the "healthy fats," are essential for healthy hormones, brain function, and keeping inflammation at bay. Not only that, but omega-3 fats have been shown to decrease stress.