In today’s newsletter, I’m sharing key takeaways from the book This Is Your Brain on Food by Dr. Uma Naidoo, a Harvard-trained psychiatrist, professional chef, and nutritional biologist.
It’s a book that taught me so much about the powerful connection between what we eat and how we feel—especially when it comes to anxiety.
If you often feel anxious, worried, or on edge—you’re not alone.
Anxiety disorders affect over 40 million adults in the U.S. each year —that’s 1 in 5 people.
And many more live with anxiety quietly, never seeking help, just trying to get through the day.
While stress can come from all directions—work, family, finances—there’s one powerful source we often overlook: what we eat.
Your diet plays a much bigger role in how you feel than you might think.
Certain foods can calm your nervous system, support your mood, and make daily stress easier to handle.
Others? They can intensify anxiety, drain your energy, and leave you feeling more reactive or overwhelmed.
Let’s break it down—so you can feel calmer, more balanced, and finally sleep better at night:
❌ Foods That Can Worsen Anxiety
☕ Caffeine
Too much coffee, black tea, or energy drinks can overstimulate your nervous system and trigger feelings of restlessness, racing thoughts, or even panic attacks—especially if consumed on an empty stomach or later in the day.
What to do:
If you’re feeling anxious, try limiting caffeine to one cup of regular coffee per day, ideally in the morning. If you love the ritual and want more later, switch to decaf or a calming herbal tea.
🍭 Sugar & Refined Carbs
Pastries, white bread, candy, and sweetened drinks cause a sharp spike in blood sugar—followed by a sudden crash. That crash can mimic symptoms of anxiety like shakiness, irritability, and brain fog.
What to do:
Instead of skipping carbs entirely, pair them with protein or healthy fats to slow down the sugar hit.
🧁 Artificial Sweeteners (Especially Aspartame)
Not to shrink your body, but to reclaim it. Yoga, a walk, a stretch, dancing in your kitchen. Movement is a way to say: “I’m here, and I matter.”
What to do:
Instead of skipping carbs entirely, pair them with protein or healthy fats to slow down the sugar hit.
🥡 Processed Foods
Highly processed meals and snacks are loaded with artificial additives, unhealthy fats, and preservatives that disrupt gut health and increase inflammation—two things strongly linked to mood swings and anxiety.
What to do:
Aim to eat mostly whole or minimally processed foods during the week. Start by replacing just one processed meal or snack per day with something homemade or fresh.
🍷 Alcohol
While alcohol may feel relaxing at first, it can disrupt sleep, interfere with serotonin levels, and cause rebound anxiety—especially the day after drinking (a.k.a. the “hangxiety” effect).
What to do:
If you drink, try limiting alcohol to 1–2 drinks per week, and avoid it entirely on high-stress days or if you’re already feeling anxious.
✅ Foods That Help Ease Anxiety
🐟 Fatty Fish
Fatty fish like salmon, sardines, or mackerel are rich in omega-3 fatty acids, which reduce brain inflammation, improve communication between nerve cells, and support emotional balance.
What to do:
Aim to include fatty fish 2–3 times per week. If you don’t eat fish, consider a high-quality omega-3 supplement after consulting your doctor.
🥬 Leafy Greens
Loaded with magnesium, folate, and antioxidants, leafy greens help regulate the nervous system, ease tension in the body, and boost resilience to stress.
What to do:
Add a handful of greens to at least one meal a day. Toss spinach into eggs, blend kale into smoothies, or sauté Swiss chard with olive oil and garlic.
🧫 Fermented Foods
Fermented foods like yogurt, kefir, kimchi, sauerkraut are packed with probiotics, which nourish your gut—and since your gut and brain are deeply connected, this can significantly improve mood and reduce anxiety.
What to do:
Include a serving of fermented foods daily, even just a few spoonfuls. Add sauerkraut to your lunch, enjoy a small bowl of plain yogurt with fruit, or sip on kefir as a snack.
🥜 Nuts & Seeds
Walnuts, almonds, chia seeds, flaxseeds are powerhouses provide healthy fats, fiber, magnesium, and B vitamins, all of which help regulate stress hormones and support steady energy and mood.
What to do:
Snack on a small handful of nuts daily, or sprinkle chia or flaxseeds onto smoothies, oatmeal, or salads.
🫐 Berries
Berries are loaded with antioxidants that help protect your brain from oxidative stress and support your body in fighting inflammation—two key factors in reducing anxiety.
What to do:
Enjoy ½ to 1 cup of fresh or frozen berries daily (blueberries, raspberries, strawberries). Add them to yogurt, smoothies, oatmeal—or just eat them by the handful.
💛 Try This
This week, pick one anxiety-triggering food to reduce, and one calming food to add in.
Small, intentional changes can have a big impact on how you feel—physically, mentally, and emotionally.
So if anxiety’s been tagging along a little too often lately…
Take a closer look at your plate.
What you eat can either keep you stuck—or help set you free.
Have a wonderful day ✨
Idan
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