I Tried a Diet Meant To Get Rid of Anxiety

I embrace a philosophy of moderation when it comes to food and don’t typically adhere to strict diets that eliminate certain foods. In fact, I often pass on review copies of diet books at my workplace. However, recently I came across a book called "The Anti-Anxiety Diet: A Whole Body Program To Stop Racing Thoughts, Banish Worry, and Live Panic-Free" by nutritionist Ali Miller, RD, which piqued my interest. This book caught my eye because I had been researching natural ways to reduce anxiety and cope with breakup-induced anxiety.

Intrigued by the concept of using specific foods to alleviate anxiety, I delved into the details of this diet. I read the book cover to cover and even had the opportunity to interview Ali Miller. Additionally, I consulted with other nutrition experts, such as Josh Axe, a doctor of natural medicine, clinical nutritionist, and author of the upcoming Keto Diet, and Maya Feller, MS, RD, of Maya Feller Nutrition, to gather their insights on the diet’s efficacy.

What I discovered about the anti-anxiety diet, including the recommended and restricted foods, as well as the underlying reasons why the foods we consume can impact anxiety management, convinced me to give it a try. In the following account, I will share my experiences and outcomes with this approach.

What Is the Anti-Anxiety Diet?

"The anti-anxiety diet takes a food-as-medicine approach, recognizing that food can either contribute to disease and dysfunction or be utilized to promote healing and prevent anxiety," explained Miller. The plan, spanning 12 weeks, incorporates what she refers to as "The Six R’s":

• Removing inflammatory foods
• Resetting the gut microbiome, which refers to the balance of bacteria in the gastrointestinal system
• Repairing the gastrointestinal (GI) lining
• Restoring micronutrient levels
• Rebalancing neurotransmitters in the nervous system
• Reducing stress on the adrenals, which are responsible for hormone production

Although the approach may initially seem complex, it essentially combines elements of the ketogenic diet and an anti-inflammatory protocol.

In practical terms, this means simultaneously eliminating foods known to cause inflammation, such as gluten, corn, soy, sugar, and dairy, while adopting a high-fat, moderate-protein diet. This dietary shift induces a state of ketosis, where the body utilizes ketones from fat instead of glucose from carbs as its primary source of energy.

Furthermore, the plan prioritizes gut health to support the production of serotonin (the "happy" hormone) and GABA (a neurotransmitter associated with relaxation). The specific recommendations for gut health are customized for each individual, based on their responses to quizzes within the book. These quizzes assess factors like gut bacteria balance, leaky gut, and adrenal gland function.

In line with my quiz results, the book suggested I incorporate an herbal adaptogen capsule, known for their potential to restore balance in the body and potentially alleviate anxiety, although further research is needed to confirm these effects. Additionally, the plan advised limiting caffeine intake to one cup of coffee per day or substituting it with matcha tea. It’s worth noting that others who embark on the diet may receive different recommendations based on their specific circumstances and quiz results.

How Does This Diet Help Anxiety?

The anti-anxiety diet is grounded in the belief that inflammation, gut issues, and neurotransmitter imbalances can contribute to and amplify anxiety. Conversely, incorporating anti-inflammatory foods, adopting a ketogenic diet, and consuming gut-friendly foods can help alleviate anxiety symptoms.

The ketogenic diet is thought to benefit anxiety by altering the brain’s glucose metabolism. By reducing carbohydrate intake, there is a shift towards more active conversion of glutamate to GABA, a neurotransmitter associated with relaxation. This increased GABA activity, acting as a mood stabilizer, can potentially help reduce anxiety symptoms, fear, and depression, according to Feller. While anecdotal reports support the connection between the ketogenic diet and anxiety reduction, more research is needed to establish conclusive evidence.

Regarding the link between inflammation and anxiety, Miller explains that individuals with anxiety often have elevated levels of inflammatory chemicals in their bodies. These chemicals can lead to the release of excitatory neurotransmitters, intensifying anxious thoughts and feelings. Additionally, since a significant portion of serotonin, a neurotransmitter involved in mood regulation, is produced in the gut, inflammation in the gastrointestinal tract may impede serotonin production. This disruption can further contribute to heightened stress and anxiety.

Equipped with this understanding and a sense of curiosity, you made the decision to dedicate 6-12 weeks of your life to potentially experience a less anxious existence. While the diet requires a minimum of 12 weeks, it can be adopted long-term by cycling between its different phases. Despite the emerging nature of the research supporting the food-as-medicine approach, you chose to explore whether it could genuinely alleviate your anxiety symptoms.

Prepping for the Plan

On the Sunday evening preceding the start of my anti-anxiety diet journey, armed with a grocery list tailored to the diet’s requirements, I filled my shopping cart with a combination of my regular purchases and new additions. Among my usual items were kale, eggs, spinach, leeks, nut butter, pickles, coconut oil, and kombucha. To accommodate the anti-inflammatory and ketogenic aspects of the diet, I added chicken, turkey, bacon, kimchi, nut cheese, and an array of herbs and spices such as ginger, basil, mint, sea salt, and garlic. Based on my quiz responses, I also purchased turmeric and a magnesium supplement as recommended.

Since I frequently eat out or order takeout, I anticipated that adhering to the keto guidelines would be most challenging in those scenarios. To overcome this obstacle, I proactively reviewed the menus of the restaurants I typically visit. Fortunately, they offered gluten-free and dairy-free options that I could customize to align with the requirements of the anti-anxiety diet. For example, I opted for a lox and eggs bowl without the accompanying toast at a café and enjoyed a spinach or kale salad with avocado, egg, and grilled chicken at a deli.

With my research complete, the refrigerator fully stocked, processed foods removed from my shelves, and a strategy in place for dining out, I felt prepared to embark on the diet. While Miller suggested that phase one could be followed for up to 12 weeks, I decided to commit to a minimum duration of six weeks.

Phase 1: A Rough Start, Then Calmness

Both Axe and Miller had cautioned me about the possibility of experiencing "keto flu," a set of flu-like symptoms that some individuals may encounter when transitioning into ketosis, including nausea, irritability, and fatigue. Interestingly, I only experienced one symptom: brain fog. Throughout the first week, the fog persisted, and I felt mentally less sharp than usual.

However, as the week progressed, the brain fog gradually dissipated. As I continued with the diet, a few side effects emerged. I started to crave sweets, and my performance during workouts began to decline. Despite these challenges, by the end of the six-week period, I noticed a significant improvement in my overall groundedness. It’s important to note that while trying the anti-anxiety diet, I had also incorporated other anxiety management practices into my routine, such as gratitude journaling, attending yoga sessions, increasing water intake, and spending more quality time with friends. Collectively, these changes contributed to an overall sense of calmness and well-being.

Phase 2: More Carbs, but More Grounded

Transitioning into phase two of the anti-anxiety diet, which allowed for a higher carbohydrate intake compared to the previous ketogenic phase, was relatively easy for me. Instead of limiting myself to a mere 30 grams of carbs, I could now consume up to 90 grams. This change brought welcomed additions like granny smith apples back into my diet. Remarkably, after just two days, I regained my gym performance and felt energized.

As I reached the three-week mark in phase two, which was recommended to last a total of seven weeks, Miller provided encouraging feedback. She noted that my gastrointestinal lining had undergone repair, my microbiome had been restored, and pre-existing inflammation had decreased. As a result, she predicted that my anxiety symptoms would remain at a much more manageable level compared to when I initially began the diet. This feedback filled me with optimism and reinforced my belief in the effectiveness of the anti-anxiety diet in improving my overall well-being.

Did the Anti-Anxiety Diet Work?

Ultimately, I was genuinely satisfied with the way I felt both internally and externally after following the anti-anxiety diet. While the diet required dedication and effort, the positive outcomes made it worthwhile. Not only did I experience a greater sense of groundedness, but I also noticed a reduction in belly bloat, which was an added bonus. Moreover, I no longer felt compelled to constantly search for ways to overcome anxiety, as the results of the diet spoke for themselves. Overall, the positive changes and improvements in my well-being made the journey through the diet truly rewarding.