Are you eating foods that increase anxiety and panic attacks?

It’s normal to feel occasional worry but excessive panic or anxiety can be debilitating. Struggling with anxiety can stop you in your tracks and ruin future plans.

Often people dealing with anxiety have trouble shutting off that fight or flight nervous system response. This post contains affiliate links that provide for this website at no cost to you.

Their bodies think they are in a stressful situation all day long. If you can get the nervous system to relax, you can lower your anxiety.

Your nervous system is directly related to your gut and the foods you choose to eat.

There are certain foods that increase anxiety and panic attacks.

Symptoms of anxiety

  • Sudden panic
  • Irrational fear
  • Feeling nervous or tense
  • Feeling numb
  • Neck tightness
  • Upset stomach
  • Insomnia
  • Shortness of breath
  • A feeling of impending doom
  • Increased heart rate
  • Sweating
  • Unrealistic worry

Sometimes the foods we are eating can trigger anxiety or increase our chance of having a panic attack. Not everyone’s body handles food the same way.

Your gut is responsible for creating neurotransmitters that alter your mood.

Food has the ability to affect your mood and even increase the risk of dealing with anxiety.

Let’s find out foods that increase anxiety.

5 Foods that Increase Anxiety and Panic Attacks

High histamine foods

Having high levels of histamine in the body can lead to panic and anxiety attacks.

Histamine is a neurotransmitter that causes blood vessels to dilate and is part of the immune system.

For some people, their histamine levels already run high, so adding in a high histamine food pushes them over the edge. Histamine can cause the nervous system to ramp up, increase heart rate and the fight or flight system.

Once your body is in fight or flight mode, it can be hard to calm it back down.

Some high histamine foods include alcohol, aged meats, and cheeses, leftover meat and vinegar.

Reducing histamine levels can lower your risk of having an anxiety attack by lowering overall histamine levels in the gut.


Caffeine has a history of interrupting sleep and causing panic.

It stimulates the nervous system and takes time to get filtered out by the liver.

Caffeine increases blood pressure, doubles the stress hormone cortisol and norepinephrine levels.

Cutting caffeine can reduce stress on the nervous system and put a stop to panic attacks.

Always wean your way off caffeine instead of eliminating it all at once. It takes some time for your body to adjust if you have been drinking caffeine for a while.

Caffeine can be hidden in some foods and supplements so make sure to read labels.

Often multi-vitamins will contain caffeine because the vitamin company wants you to feel like the vitamins are giving you more energy. In my opinion, this is extremely misleading and deceptive so make sure you read your vitamin labels.

Caffeine can also be found in some mineral energy waters and it’s found naturally in chocolate.

Sugar and carbs

Eating large amounts of sugar and carbs at one time can spike glucose which double adrenaline levels. It has been shown to cause erratic behavior in children and anxiety in adults.

Sugar also feeds bad gut bacteria and candida causing them to grow out of control. Candida releases mycotoxins when it reproduces and that creates histamine.

I have personally experienced panic from high candida levels growing in the gut. Once I got the candida under control, my anxiety and panic attacks reduced to almost none.

Sugar has detrimental effects on your health and anxiety is one of them. Try cutting back on sugar and large amounts of carbs for a calmer, worry free day.

Sugar and carbs can be foods that cause anxiety and panic attacks and are bad for your overall health.


Eating gluten for many can cause inflammation in the body, stimulating the nervous system and increasing histamine reactions. Gluten also increases the risk of developing a leaky gut, allowing for autoimmune disorders and gut infections.

These nervous system effects include dysregulation of the autonomic nervous system, cerebellar ataxia, hypotonia, developmental delay, learning disorders, depression, migraine, and headache.

Try cutting back on gluten and experience the benefits of lower inflammation and clearer thinking.

Gluten has been shown to cause anxiety and depression in patients according to this study. Many people are walking around with gluten sensitivity and don’t even know it and most people don’t associate mental health with gluten intolerance.


It’s estimated that 10 percent of people are lactose intolerant.

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.

Dairy has been linked to increased candida infections also, take note if you have sinus infections or brain fog.

In this study, people with dairy allergies or intolerances have higher rates of mental health issues such as bipolar and schizophrenia.

Getting help with anxiety and panic attacks

If you have previously tried to reducing foods that cause anxiety and haven’t had success, maybe it’s time for some additional help.

Learning to take your thoughts captive can impact the neurotransmitters in your brain, causing happy hormones to be produced.

Changing your thoughts along with a detailed plan for your food can make a major impact on your mental health.

If you know you are dealing with anxiety and panic attacks, I would encourage you to check out Love Yourself Healthy Devotional.

This devotional will walk you through practical steps to foods that cause anxiety and panic attacks, how to start taking your thoughts captive and things you can do today to reduce stress.

Don’t continue to suffer, try eliminating those foods that increase anxiety and panic attacks to relieve your symptoms.

You could be eating foods that increase anxiety and panic attacks. Find out what foods contribute to mental health issues and how you can clear your head. #anxiety #panicattack #mentalhealth

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