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Chronic anxiety affects about 470 million people globally, and there may be a correlation with the food we eat. My name is Michelle Steil, and I’m a health coach at Healthline’s sister brand Real Appeal. Today, I take a closer look at this connection and explore three unique foods that may reduce your anxiety.
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Hope this calms your nerves,
Michelle Steil
Health Coach, NBC-HWC
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Written by Michelle Steil
September 29, 2026 • 2 min read
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3 foods that can help cut down on anxiety
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One of the biggest anxiety culprits in food is caffeine. Caffeine enhances alertness, but can also cause jitteriness, sleep disturbances, and dependency. Sugar is another. It produces chemicals in the brain that have a short-lived feel-good effect. A high-sugar diet is linked with inflammation and mood disorders, especially in adolescents.
Research also shows a correlation between gut health and mental health. An unbalanced gut microbiome and digestive disorders like irritable bowel syndrome may fuel anxiety. Alcohol, too, can exacerbate anxiety due to its effect on hormones and neurotransmitters.
Now let’s take a look at foods that calm.
Yogurt with probiotics
Yogurt is more than just a tasty treat. Yogurt contains probiotics – aka good bacteria – that can promote a healthy gut, which may help reduce stress and support mental health.
Fatty fish
Fatty fish is an excellent source of omega-3 fatty acids, which may help reduce anxiety symptoms. Some examples include salmon, herring, and mackerel, which are among the richest sources.
Chocolate
There is a reason why chocolate is the gift of choice for sweethearts. Chocolate contains flavonols that, among other health benefits, help improve mood by increasing serotonin levels.
Try adding these anxiety-reducing foods to your diet, alongside other healthy habits, such as regular exercise and eating a nutrient-rich diet low in refined foods.
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Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
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What we’re digesting
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