Social Anxiety Disorder Coping Healthy Eating Habits in Social Anxiety Disorder By Arlin Cuncic Arlin Cuncic Arlin Cuncic, MA, is the author of "Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder" and "7 Weeks to Reduce Anxiety." Learn about our editorial process Updated on April 21, 2021 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Rachel Goldman, PhD, FTOS Medically reviewed by Rachel Goldman, PhD, FTOS Facebook LinkedIn Twitter Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change. Learn about our Medical Review Board Print Eat healthy foods to combat anxiety. Lew Robertson / Getty Images Healthy eating habits can mean the difference between a day filled with jitters and a day of calm and peace. Below are nine tips for healthy eating to help those with social anxiety disorder (SAD) improve overall wellness, and reduce feelings of anxiety on a daily basis. 9 Tips to Improve Your Eating Habits When You Have SAD Eating Better to Reduce Anxiety Eat small, regular meals. When you skip meals, your blood sugar levels drop and you may feel irritable, jittery, and have worsened anxiety. Aim to eat 5 to 6 smaller meals and snacks throughout the day to keep your blood sugar levels from plummeting. Eat whole grains/good carbohydrates. Replace processed grains (such as white bread and pasta) and simple carbohydrates (such as fruit juices) with complex carbohydrates such as whole grains, fruits, and vegetables. Foods that contain complex carbohydrates, such as brown rice, whole wheat pasta, beans, broccoli, and cabbage take more time for the body to process than simple carbohydrates like sugar, and will lead to fewer ups and downs in serotonin levels in the brain, and may help you feel calmer. Avoid refined sugar. Refined sugar, found in sweets, soda pop, and other foods, can affect your body's metabolism and deplete certain vitamins and minerals. Stay away from obvious sugar sources as well as hidden sugar in packaged and canned foods. Drink herbal tea instead of coffee. Caffeine can cause an effect similar to the stress response involved in anxiety, so it's best when avoided. Caffeine can be found in coffee, tea, soda pop, chocolate, and some medications. Try alternatives such as herbal tea instead of coffee; although it may be hard to give up caffeine at first, in the long run, you'll feel better. Limit alcohol. Alcohol can aggravate feelings of depression (which often coincide with social anxiety) and is best avoided or limited. Take a multi-vitamin. Ensure that you receive adequate daily vitamins and minerals by supplementing your diet with a multi-vitamin. Magnesium is a particularly important mineral and can also be found in foods such as nuts (e.g., almonds and cashews), soybeans, and spinach. Watch artificial sweetener consumption. Although it might be tempting to use artificial sweeteners in place of refined sugars, be sure that consumption of these products is not aggravating your social anxiety. If you find yourself feeling particularly anxious after consuming an artificial sweetener, it might be wise to avoid that product. Include omega-3 fatty acids. Increase the consumption of omega-3 fatty acids by eating nuts, seeds, and cold water fish. Drink water. Stay hydrated by drinking water throughout the day. Dehydration can lead to lower energy levels which can worsen anxiety. In addition to the above tips, remember to introduce any changes to your diet in a gradual fashion; otherwise, you might find that you quickly return to your old habits. Also be sure to avoid any foods that are known allergens for you, particularly those that worsen your anxiety. Making changes such as those above will help you not only gain control of social anxiety but also improve your general health. Consult with your physician and/or a dietitian for specialized recommendations for you, and your particular situation. Was this page helpful? Thanks for your feedback! Learn the best ways to manage stress and negativity in your life. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 0 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Arizona Center for Integrative Medicine. Dietary Tips for Better Mental Health. Speak to a Therapist for Social Anxiety Disorder Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.