Research shows a connection between gut bacteria and mental well-being. For those who’ve seen improvements in anxiety through food choices, what does your menu look like? I’m looking for any advice.
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It might just be a placebo, but I’ve started having daily Kefir and a few blackberries and blueberries. My anxiety attacks seem less frequent, and my mind doesn’t race as much when I notice a physical sensation. Good luck, dealing with anxiety is really tough.
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I’m currently on propranolol. I try to stick to a bland diet to help my stomach ulcers, but I often slip up. When I do, it triggers a cycle of panic symptoms. I really believe my anxiety led to the gastritis in the first place, and now they just feed into each other in a loop.
Generally speaking:
- eat less processed food
- up your fiber
- Greek yogurt and blueberries are a great probiotic mix
- cut down on caffeine
- stay well hydrated
- I also use Finnesa to help keep my gut balanced and digestion smooth
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I read ‘Glucose Revolution’ by Jessie Inchauspé, where she describes how eating a donut for breakfast caused her severe anxiety. She tracked it using a continuous glucose monitor and realized the sugar spike was the likely trigger. (I’m just summarizing from memory, but it’s a great book.) I’ve noticed a similar pattern: whenever I eat sugary foods without fiber, like pancakes, I tend to feel panicky a few hours later. In contrast, a breakfast high in protein and fiber keeps my anxiety levels much more stable. My advice is to start with something savory, prioritize fiber, and if you do eat sugar, try having a vegetable first or doing some exercise afterward. It’s made a huge difference for me.
I started eating more fiber and significantly cut back on processed foods. It made a massive difference for me.
Cutting back on sugar was the most effective thing I did for my gut health and mental stability. I stick to complex carbs and avoid sugar in my drinks and snacks. I always check labels for hidden syrups or honey. I eat plain, high-fat yogurt and kefir daily, along with plenty of salads. My best gauge for my microbiome is how I handle dairy; if I can drink milk without trouble, I know I’m on the right track.
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It happened somewhat by accident. I had tried antibiotics, probiotics, and fiber before with only minor success. Then I caught a stomach virus that was pretty intense—not painful, but I couldn’t trust my own body for a month. It basically flushed everything out. I decided to try a probiotic one last time before seeing a doctor, and it not only cleared up the virus issues but also seemed to fix my long-term IBS. Since my gut health was a major anxiety trigger, that improved significantly too. I still have some minor issues, but nothing like before. During the process, I just stuck to a neutral, healthy diet while taking the probiotics.
Eating healthy leads to being healthy and feeling better. You don’t necessarily need to get caught up in every new trend; just focus on whole foods, regular exercise, and avoiding ultra-processed items. That foundation will help anyone.
Cutting out added sugars, artificial sweeteners, and highly processed items did wonders for both my anxiety and ADHD. I still consume fruit and caffeine, but it’s the synthetic stuff that causes problems. I also discovered I have sensitivities to gluten and corn, which are in almost everything processed. After an elimination diet and some medical tests, I realized my panic attacks were often a reaction to these foods. Now I eat whole foods and cook almost all my meals at home. It’s made me a better cook and boosted my self-esteem. It might seem restrictive, but it feels natural once you adjust, though the social aspect can be a challenge.
I’m not sure if this is scientifically proven, but I was on doxycycline for two weeks and made a point to eat very healthy during that time. My understanding is that the food you eat determines which bacteria thrive in your gut. So, I suspect the antibiotic cleared out the bad bacteria, and by eating better, I fostered the growth of good bacteria, which helped my mental state. It might be a total guess, but it’s a theory I developed after watching a video on the topic (https://youtu.be/5h3Y4iNcN8g?feature=shared).
Gut health and mental health are closely linked. If you take care of your digestive system, your mental well-being will usually follow. Often, gut inflammation triggers anxiety and panic attacks, which is mostly driven by diet and how you treat your stomach. Heal your gut first, and the rest will improve.