Find out which foods can make your stress worse

Diet and mental health are often associated with a lack of nutrients, but recent studies indicate that certain foods may be linked to increased anxiety. The subject has gained ground in clinics and scientific research, particularly with the growth of anxiety disorders in recent years. The point here is not to point out absolute villains, but to understand how specific components of the diet can influence brain function and emotional balance.

Mental health professionals and nutritionists explain that certain eating habits contribute to mood swings, changes in sleep and feelings of restlessness. These patterns include high consumption of sugar, ultra-processed foods and stimulating drinks, which can interfere with stress-related hormones and neurotransmitters. Analyzing these habits helps identify which food choices tend to intensify symptoms of anxiety on a daily basis.

What foods increase anxiety in everyday life?

The central keyword of this debate is foods that increase anxiety. In general, these are elements that cause energy peaks followed by a sudden drop, impair sleep or overstimulate the nervous system. The effect is not the same for everyone, but certain groups appear frequently in studies and clinical reports.

Among the most cited are:

• Refined sugarspresent in soft drinks, confectionery and industrialized desserts;
• Excessive caffeinepresent in strong coffee, energy drinks and certain teas;
• Ultra-processed foods high in additivessuch as packaged snacks, sausages and fast food;
• Alcoholic drinksespecially when consumed frequently;
• Trans fat and excess saturated fatcommon in fried foods and industrialized baked goods.

These food groups, when consumed repeatedly, can promote metabolic dysregulation which results in greater nervousness, irritability and a feeling of apprehension.

How can sugar and ultra-processed foods make anxiety worse?

Consumption of simple sugar is often identified as one of the factors most linked to increased anxiety. Sweets, ready-made cakes, candies and carbonated drinks cause a rapid rise in blood sugar levels, followed by an equally rapid drop. This blood sugar “swing” may be associated with symptoms such as tremors, tachycardia, irritation and a feeling of lack of control, which many people interpret as anxiety attacks.

In the case of ultra-processed foodsthe impact is broader. These products generally concentrate:

• Large amounts of sugar and salt;
• Poor quality fats, such as trans fats;
• Chemical additives (colorings, flavorings, preservatives);
• Low presence of fiber and micronutrients.

This combination is associated with chronic low-grade inflammation, altered gut microbiota, and impaired sleep quality. As the gut is directly linked to the brain through the so-called “gut-brain axis,” changes in this system can influence the production of serotonin and other neurotransmitters linked to well-being, creating a more favorable scenario for increased anxiety.

Do energy drinks, coffee and alcohol really increase anxiety?

Stimulating drinks are among the top foods that increase anxiety, especially when consumed excessively. Caffeine, present in coffee, black teas, chimarrão, cola and energy drinks, acts directly on the central nervous system, leaving the person more alert. In large quantities, this additional stimulus can be accompanied by palpitations, restlessness, difficulty sleeping and a feeling of constant alertness.

In the case of energythe effect is usually even more intense, because many products combine high doses of caffeine with other stimulating substances and large amounts of sugar. This mixture can amplify both the state of agitation and the sudden fall that follows, promoting emotional fluctuations and episodes of anxiety.

Alcohol, on the other hand, is classified as a nervous system depressant, but its impact on anxiety is complex. Initially, this may cause a feeling of relaxation, but after the acute effect, the body experiences a “rebound” of excitement and chemical dysregulation. With frequent use, this cycle is associated with worsened sleep, mood changes, and intensified anxiety symptoms, in addition to increasing the risk of addiction.

What eating habits help reduce the influence of these foods?

For those looking to reduce exposure to foods that increase anxiety, experts suggest gradual adjustments to routine, avoiding drastic changes. Among the most cited strategies are:

1. Reduce sugar little by little: Reduce sweeteners in drinks, replace soft drinks with water or sparkling water, and choose fruit over processed desserts.
2. Control caffeine: limit the amount of coffee throughout the day, avoid stimulating drinks in the evening and observe how the body reacts to different doses.
3. Replace ultra-processed foods: Swap snacks and stuffed cookies for nuts, fruit, whole-wheat breads and home-prepared snacks.
4. Plan meals: organize lunch boxes or simple snacks so you don’t rely on fast food during peak periods.
5. Assess alcohol consumption: respect the frequency, avoid using it to relieve tension and seek professional help if necessary.

Nutritionists emphasize that the goal is not to completely ban certain foods, but to understand the relationship between diet and anxiety symptoms. Professional support, combined with psychological or psychiatric support when indicated, allows you to build a more balanced diet, beneficial both for your body and your mental health over time.