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Anti-Anxiety Snacks

Stefanie Schornsheim 1

When you’re suffering from anxiety, listening to your body and its reaction to the food you consume is essential. Some ingredients can negatively affect and lead to even more anxious feelings throughout the day. Today, I want to present four anti-anxiety snacks that can positively impact your symptoms. So whenever you feel like a treat, grab a handful of the following 🤤

You can find more recipes and read more about the links between our brain and our gut when you click here.

Be careful: People react differently to food. The following facts and recipes helped me control my anxiety, but it is still my personal experience. Check with your doctor to be sure those foods are okay for you too.


The following snacks are either already scientifically proven to positively affect anxiety, or there are at least hints or a known correlation. Let’s break that down:


Blueberries – Photo by: Davies Designs Studio

Lots of berries like blueberries, strawberries, raspberries are rich in vitamin C, which is linked to having a positive effect on anxiety. The fiber also helps to steady the blood sugar curve, which helps regulate the mood (unsteady blood sugar levels are linked to negative mood).


Bananas – Photo by: Eiliv-Sonas Aceron

The yellow fruit is full of potassium, a mineral that helps normalize the heartbeat and send oxygen to the brain. That’s why it is also called a „natural beta-blocker.“ Stress can lower potassium levels in the body, so if you’re, for example, afraid of public speaking, you can eat one or two bananas before going on stage. A study shows that high potassium levels decreased the symptoms of depression and tension.

Bananas also contain tryptophan, which stimulates serotonin production (which leads to a relaxed state of mind), and magnesium, contributing to lower stress levels.


Almonds – Photo: 16.6

Magnesium contributes to lower stress levels, and almonds are one of the best natural sources to get that. Almonds also come with vitamin E and healthy fats, which are essential to your brain’s health.


Yogurt – Photo by: Sara Cervera

An excellent resource for probiotics is yogurt. Some studies show a link between probiotics and a better ability to deal with stress and that probiotics can perform as anti-anxiety and anti-depressive agents. Another study links fermented foods containing probiotics to have a protective effect against social anxiety symptoms.

If you are lactose intolerant or vegan, there are also lactose-free or plant-based yogurts that contain probiotics. Check the label for something like „live active cultures“ or „Lactobacillus acidophilus.“

The best part:

You can combine all of those anti-anxiety snacks and enjoy a yogurt bowl.

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