Dietary Guidelines for Managing Anxiety Disorders

Introduction

What you eat can significantly impact your anxiety levels. This guide outlines evidence-based dietary recommendations to help manage anxiety symptoms alongside your prescribed treatment plan.

Key Dietary Principles

Foods to Include

• Complex carbohydrates
  • Whole grains
  • Oats
  • Quinoa
  • Brown rice
• Omega-3 rich foods
  • Fatty fish (salmon, mackerel)
  • Walnuts
  • Flaxseeds
• Magnesium-rich foods
  • Dark leafy greens
  • Almonds
  • Avocados

Foods to Limit

• Caffeine
• Alcohol
• Refined sugars
• Processed foods

Meal Timing and Structure

1. Eat regular meals at consistent times
2. Don't skip breakfast
3. Plan small, frequent meals if needed
4. Avoid eating large meals close to bedtime

Hydration Guidelines

• Drink 8-10 glasses of water daily
• Limit caffeinated beverages
• Consider herbal teas (chamomile, lavender)

Supplementary Considerations

Discuss with your healthcare provider before starting any supplements

• Vitamin B complex
• Vitamin D
• Magnesium
• Probiotics

Additional Tips

• Keep a food diary to identify trigger foods
• Practice mindful eating
• Maintain blood sugar stability
• Consider working with a registered dietitian

Note: This diet plan should complement, not replace, your prescribed anxiety treatment.