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Feeling Good : Eating Right to Combat Anxiety

Food can impact mood in profound ways — Eating Right will provide nutrients that help support your mental health.

With anxiety levels reaching new highs all round, we really start to think if we ever have any control over things. And while there are many treatments for anxiety, research has shown that only 50 to 60 percent of people respond well to medication and psychotherapy.

One coping method that many may not have considered: our diet.

What we eat affects more than just our bodies; it also affects our brain health, primarily in how it influences the health of our microbiome, i.e. the gut, which is sometimes referred to as the second brain. Even if you don’t have an anxiety disorder, you probably intuitively understand that there is a connection between what you put on your plate and how you feel.

Start feeding yourself nutrients that nurture your gut health and in doing so, help support your mood and lessen anxiety.


Dietary fiber can be obtained from fruit, vegetables, beans, seeds and healthy whole grains.


Fermented foods are a great source of live bacteria (probiotics) that can enhance healthy gut function and decrease anxiety. Most of our serotonin, the happy hormone, is produced in the gut. Probiotics also support brain health by producing chemical by-products and bioactive peptides that may protect the nervous system, by suppressing the stress response through the HPA-axis and neurotransmitters and by increasing levels of “brain tissue builders” such as brain-derived neurotrophic factor, gamma-aminobutyric acid and serotonin. Some of the Probiotic-rich foods that we use in our Journey to Glow meals are like miso, tempeh and apple cider vinegar.


This important vitamin is able to cross the blood-brain barrier and enter brain cells, decreasing inflammation and toxic destruction of cells.


Magnesium deficiency is associated with high anxiety levels. When people are anxious while taking a test, they excrete more magnesium than usual in their urine. And when magnesium levels are low, this can worsen anxiety. That is why we love using Chickpeas, Avocado and leafy greens.

More Calming Ingredients

  1. Add turmeric and black pepper to your food. Turmeric is our go-to anti-stress food.

  2. Grab a cup of chamomile tea. Chamomile has been consumed for centuries as a natural remedy for several health conditions, and it has been shown in several studies to help lower anxiety.

  3. Eat the rainbow 🌈. Adding different colours of veggies in your food. The color in these foods bring in rich, powerful antioxidants to the brain to lower inflammation and fortify my mental well-being.

Foods to Avoid When You Have Anxiety

  • Highly-processed & Ultra-processed foods

  • Trans fats, and unhealthy PUFAs (processed vegetable oils)

  • High-GI carbohydrates

  • Added and refined sugars

  • Caffeine

  • Alcohol

  • Gluten

  • Artificial sweeteners


At Journey to Glow, we support you in kickstarting your journey of feeling good and calm.

Look at why we believe that food can change the way we feel. Choose between our Journey to Glow Programs and experience the transformation.