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Foods to Avoid If You
Have Anxiety or Depression
Fruit Juice
1/13
The fiber in whole fruit fills you up and slows down how your
blood takes in energy. Without that fiber, you’re just drinking nutritious
sugar-water that can quickly hype you up — and bring you down just as fast.
That can leave you hungry and angry — “hangry.” That won’t help anxiety and
depression. Eat your fruit whole. When you’re thirsty, drink water.
Regular Soda
2/13
There’s no win for you here: It has all of the blood-spiking
sugar of fruit juice with none of the nutrition. Sugar-sweetened drinks like
soda have a direct link to depression, too. If you crave a pop, try seltzer
water with a splash of juice instead. It’ll give you a bubbly fix without too
much of the stuff you don’t need.
Diet Soda
3/13
No sugar, so no problem, right? Not exactly. You may not have
the energy crash that comes with having too much sugar, but diet soda may make
you depressed. In fact, it could make you feel more down than its sugary cousin
would. Too much of the caffeine that many sodas have can be bad for anxiety,
too.
Toast
4/13
Wait, toast?! If it’s made from white bread, yes. The highly
processed white flour it’s made from quickly turns to blood sugar after you eat
it. That can cause energy spikes and crashes that can be bad for anxiety and
depression. You can have your toast — and eat it, too. Just use whole-grain
bread.
‘Light’ Dressing
5/13
You might know to avoid some pre-packaged dressings and
marinades loaded with sugar, often listed as “high-fructose corn syrup.” But
what about “light” or “sugar-free” dressings? Many get their sweetness from
aspartame, an artificial sweetener linked to anxiety and depression. Check the
ingredients or, better yet, make your dressing at home from scratch.
Ketchup
6/13
It’s mostly tomatoes, right? Well, yes, and sugar, lots of
sugar. Four grams per tablespoon, to be exact. And the “light” stuff may have
artificial sweeteners that could be linked to anxiety and depression. Try
homemade tomato salsa instead. Want a little kick? Add a bit of cayenne
pepper.
Coffee
7/13
If you’re not used to it, the caffeine in it can make you
jittery and nervous. It could also mess up your sleep. Neither helps anxiety or
depression. Caffeine withdrawal can make you feel bad, too. If you think it
causes you problems, cut caffeine out of your diet slowly. If you’re OK with
it, or drink decaf, coffee can actually help make you feel less
depressed.
Energy Drinks
8/13
They can cause weird heart rhythms, anxiety, and sleep issues.
That’s because it’s not always easy to know the sky-high caffeine levels hidden
in ingredients like guarana. These beverages often have loads of sugar or
artificial sweeteners, too. Drink water if you’re thirsty. Want a sugar hit?
Eat a piece of fruit.
Alcohol
9/13
Even a little can mess up your sleep. Not enough rest can raise
anxiety and cause depression. Too many ZZZs can cause even more problems. That
said, a drink could calm your nerves and make you more sociable. That can be
good for your mental health. The key is dosage: A drink a day for women, and
two a day for men, is the limit.
Frosting
10/13
It’s the sugar, right? Well, yes, but that’s not all. It’s also
loaded with around 2 grams of “trans fats” per serving. They’re
linked to depression. Sometimes called “partially hydrogenated oils,” they’re
also in fried foods, pizza dough, cakes, cookies, and crackers. Check your
labels. If you do eat fat, make it the “good” kind you get from foods like
fish, olive oil, nuts, and avocado. Those can lift your mood.
Soy Sauce
11/13
This one is only for people who are sensitive to gluten. In
addition to breads, noodles, and pastries, it’s also in prepackaged foods like
soy sauce. If you’re sensitive to gluten, it can cause anxiety or depression.
It can also make you feel sluggish and not at your best. Check labels and try
to steer clear.
Processed Foods
12/13
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.
Doughnuts
13/13
We all love them, and little treats now and then can help your
mood. But just so you know: Doughnuts have all the wrong kinds of fats,
snow-white flour with little fiber to slow absorption, and lots of added sugar.
So, if you must, make them a treat, not a routine.
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