Consuming dairy when you don't break it down well can cause inflammation and irritation in the gut. Any inflammation in the body triggers the immune system and the nervous system to kick into high gear. If you are dealing with anxiety it's best to reduce dairy until you know how you are affected by it.
Compared to participants with less dairy intake, the scores of depression and social anxiety in habitual dairy consumers decreased by 1.725 (95 % CI: −2.939, −0.512) and 1.083 (95 % CI: −1.821, −0.345).
Besides the homey warmth of this true comfort food, milk has loads of B vitamins that reduce anxiety and improve mood. For instance, vitamin B6 (pyridoxine) raises serotonin levels to perk you up.
Just as foods can help your symptoms, there are foods that cause anxiety, as well. It's best to avoid alcohol, refined sugar, coffee, processed foods, and dairy if you struggle with anxiety.
Matcha and green tea
Both have L-theanine with calming properties. Green tea is often in the form of crushed leaves and is steeped like traditional tea. Matcha is the entire tea leaf ground into a fine powder. It has a rich, buttery flavor when mixed as a drink.
Anxiety has also been linked to the consumption of dairy products because people who are lactose intolerant, consuming dairy will irritate the gut and necessary calcium amounts are not consumed. A lack of or reduced amounts of calcium in the system can lead to anxiety.
Magnesium reduces stress hormones in the brain to lessen anxiety, restlessness, mood swings, memory loss, depression, insomnia, and a host of other mental health issues. Magnesium limits the release of cortisol, which is the primary stress hormone, and prevents it from reaching the brain.
Yogurt. You might be surprised to learn that fermented food—including yogurt, one you might not ordinarily think of as falling into this category—can help reduce anxiety! A link has been found between the consumption of fermented, probiotic foods and a reduction in social anxiety.
Including yogurt and other fermented foods in the diet can benefit the natural gut bacteria and may reduce anxiety and stress.
People with lactose intolerance are unable to fully digest the sugar (lactose) in milk. As a result, they have diarrhea, gas and bloating after eating or drinking dairy products. The condition, which is also called lactose malabsorption, is usually harmless, but its symptoms can be uncomfortable.
If you have a milk allergy, are lactose intolerant, or prefer non-dairy alternatives, you may be thinking about removing dairy from your diet. Cutting dairy out of your diet can have several health benefits, such as improving digestion and reducing stomach pain and bloating.
The B-vitamins in bananas, like folate and vitamin B6, are key to the production of serotonin, which can help improve your mood and reduce anxiety. For an extra stress-busting boost, top bananas with almond, peanut, or cashew butter.
Foods high in calcium, like dairy products, can lower cortisol levels. Calcium has been known to reduce levels of cortisol, a stress hormone associated with anxiety.
Cheese contains tryptophan, which is proven to improve your mood. Some studies have even shown that tryptophan can help to manage depression, stress, and anxiety – and that it could be as effective as light therapy.
Low blood sugar, known as hypoglycemia, can occur after eating. It's followed by insulin production and an increase in epinephrine, which may be associated with symptoms of anxiety.
Processed Foods
If you eat lots of processed meat, fried food, refined cereals, candy, pastries, and high-fat dairy products, you're more likely to be anxious and depressed. A diet full of whole fiber-rich grains, fruits, vegetables, and fish can help keep you on a more even keel.