Eating for Calm: Foods and Mindful Practices to Reduce Anxiety

Iqra Shaikh 23.August.2025 0 comments

Eating for Calm: Foods and Mindful Practices to Reduce Anxiety

You may feel a little worried or anxious inside, as if you have butterflies in your tummy that just won’t go away. This feeling is called anxiety. It’s not a big deal to feel nervous sometimes, but if it happens a lot? That can be rough. Did you know that what and how you eat can actually help calm you down? It's true! Just like some toys bring you joy, some foods can help your brain and body feel more relaxed.

Foods That Help You Feel Calm

Think of your body as a superhero. That requires the right fuel to keep the anxious away. That indulgent fried chicken and those cookies filled with cream are more of an aid to keeping your body, mind and brain calm, cool and happy than you ever gave them credit for.

First, there are the “brain-food” fats. These are healthful fats that we find in foods like avocado, nuts (almonds and walnuts, for example) and seeds (chia seeds and flax seeds, for example). They promote your brain’s smooth functioning, which can have the effect of diminishing your jumpiness. Another excellent source is fish such as salmon or tuna, which contain some special fats called Omega-3s. These are kind of like little peace-bringers to your brain.

Next, we have "happy-gut" foods. Did you realise that your tummy is linked to your brain? When your tummy is happy, your brain is usually happier! Foods such as yoghurt (the plain kind with “live cultures”), fermented foods like kimchi (ask a grown-up what that is!), and even certain cheeses can help. These are palatable microorganisms called probiotics that live in a number of foods and create a happy tummy, which might be sending your brain calm messages.

And colourful fruits and veggies, let’s not forget them! They are filled with something called vitamins and antioxidants, which are like little shields protecting your body and your brain from stress. Imagine snacking on brilliant berries, crunchy carrots, leafy greens like spinach and sweet oranges. Keep eating those colours of the rainbow!

Whole grains, lastly, are the equivalent of slow-burning fuel for your brain. Instead of sugary snacks that provide a short rush and then a drop, whole grains, like oatmeal, brown rice, and whole-wheat bread, offer your brain a steady stream of energy. This can help even out your mood and prevent those precipitous drops that can leave you feeling anxious.

Conscious Wellness for Calm Gut and Mind

It’s not only what you eat, but how you eat that matters. Enter mindfulness practices. It is, essentially, paying particular attention to when you eat, without it being a scattershot, distracted sort of thing.

Unplug and Be Present: Once you sit down to eat, power down your phone, kill the TV and close the computer. Make mealtime a screen-free zone. This is good for your brain in that it brings it to bear on your food alone. When you are absorbed in something else, you can’t signal to your tummy what or how much you’re eating, and you may eat too fast or too much and feel uncomfortable and more anxious.
Savour, Not Gobble: Instead of gobbling your meals, try to eat slowly. Take small bites. Chew your food thoroughly. Felt different tastes in your mouth. Does it taste sweet, salty, sour, or bitter? What are the various textures? Is it crunchy, soft, or smooth? When you taste your food, your brain gets a message that your stomach is satisfied, and it also allows your tummy to talk to your brain when you are full. This may help ward off that yucky overstuffed feeling.
Tune Into Your Body: “Before you ever even go to grab that fork, ask yourself, ' Am I even hungry?’ After a few bites, check in once more: “Am I beginning to feel full?” It’s perfectly fine to stop eating when you’re comfortably full, no matter what remains on your plate. Your body is intelligent, and it will communicate what it needs to you. Paying attention to those signals will help you feel “in control over your eating and less anxious about food,” he explains.

You're arming your body and brain with the tools it needs to relax and experience peace when you choose foods that soothe and make eating mindfully a regular event. It is like offering the superhero body the very best training to keep strong and calm!

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