327: 3 Foods That Make Anxiety Worse – And What to Eat Instead

Dysregulated Kids: Science-Backed Parenting Help for Behavior, Anxiety, ADHD and More

If your child is anxious, reactive, or easily dysregulated, it might be time to look at what’s on their plate. I talk with parents every day who feel stuck, not realizing that diet can be a fast, powerful way to regulate the nervous system.

In this episode, I share the top 3 foods that make anxiety worse—and how small swaps can lead to big changes in behavior, mood, and emotional control.

Why does my child crash after eating sugary snacks?

Sugar and processed carbs are everywhere. And honestly? They’re one of the most common triggers I see in anxious kids. These foods cause blood sugar spikes, followed by a crash that fuels anxiety, irritability, and mood swings.

They also disrupt neurotransmitters like serotonin and GABA, which are key for staying calm and focused. And let’s not forget the gut—simple carbs and added sugars increase inflammation, which affects both digestion and brain function.

I’ve seen families swap out cereal and juice for things like turkey roll-ups or apples with nut butter—and notice calmer behavior that same day.

What works: Combine healthy fats and proteins with carbs to avoid blood sugar crashes. That might look like yogurt with berries or a smoothie made with real fruit and nut butter.

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Are food dyes and additives making my child’s anxiety worse?

Yes. Dyes like Red 40 and additives like aspartame and MSG can overstimulate the nervous system, especially in sensitive or neurodivergent kids. These ingredients are commonly found in snacks, drinks, and even vitamins—and they’ve been linked to:

• Poor sleep
• Difficulty focusing
• Irritability and mood swings

One mom told me her daughter would be “out of control for days” after eating just one candy with dye. After cutting it out completely, she saw a major shift in her child’s mood and behavior.

What to avoid: Neon-colored snacks, sodas, artificial sweeteners, and anything with a long ingredient list.

What to try instead: Naturally colored fruits, freeze-dried snacks, or a simple homemade trail mix with seeds, coconut flakes, and a bit of dark chocolate.

Can gluten really affect anxiety symptoms?

In short—yes. Gluten, especially in the U.S., is often sprayed with pesticides that disrupt the gut and trigger inflammation, which can worsen symptoms of anxiety and even panic attacks.

I’ve seen kids with undiagnosed gluten sensitivity deal with years of anxiety before we finally traced it back to their diet. My own nephew’s anxiety improved after discovering he had celiac disease.

The good news: There are tons of gluten-free options now—from brown rice to almond flour crackers to coconut wraps. You don’t have to go without—just make smarter swaps.

Can changing diet actually help reduce anxiety?

Absolutely. Making food changes doesn’t mean perfection or doing everything at once. But removing just one of these triggers—sugar, additives, or gluten—for 30 days can help your child sleep better, focus longer, and feel less anxious.

Stick with whole foods, healthy fats, protein, and complex carbs. Be consistent. Even small changes, when done regularly, can have a powerful calming effect on the nervous system.

🗣️ “These changes may feel hard at first—but they’re deeply worth it. You’re not just managing your child’s anxiety today; you’re supporting their long-term brain health and emotional resilience.”— Dr. Roseann

Start small, stay consistent, and know that you have the power to help your child feel calm, safe, and regulated—starting with what’s on their plate.

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FAQs

Can diet really help my child’s anxiety?

Yes. Reducing sugar, additives, and gluten can improve mood, focus, and sleep. Simple swaps—like adding more protein and healthy fats—can calm the brain and support emotional regulation.

What foods reduce anxiety in kids?

Foods that reduce anxiety help stabilize blood sugar and support brain chemistry. Think protein-rich meals with healthy fats and complex carbs. Great options include things like eggs, salmon, avocado, leafy greens, berries, chia seeds, and oats. These nourish the nervous system and promote calm.

Does dairy affect anxiety in children?

For some kids, yes. Dairy can cause inflammation or digestive issues that impact the gut-brain connection, especially in sensitive or neurodivergent children. If your child struggles with anxiety, it may be worth trying a short-term dairy-free trial to see if symptoms improve.