Diet for Panic Attacks: What Foods are Good and What Foods to Avoid

The foods you eat and the beverages you drink have an impact on the way you’re feeling each day as well as your reactions to stressful situations. Keep reading for a look at the link between panic attacks and diet, and what you can do about it to relieve and prevent panic attacks.

Diet and Nutrition for Panic Attack Management

Eating a nutritious diet is a crucial part of overall health and well-being, including supporting brain function, which can play a role in anxiety and panic attacks.

Many people's diets are higher in processed foods, saturated fats, and added sugars than is ideal. These can contribute to inflammation and other health issues.  In contrast, a balanced diet rich in fruits, vegetables, and whole grains provides essential vitamins, minerals, and antioxidants that can support brain health and nervous system function.

Brain Chemistry and Panic Attacks

Your brain relies on a delicate balance of chemicals called neurotransmitters to function properly. These chemicals influence mood, sleep patterns, and stress responses.  While the exact cause of panic attacks is complex and not fully understood, some research suggests that disruptions in neurotransmitter function might be involved.

How Diet Can Help

Eating a balanced diet can't guarantee you'll never experience a panic attack. However, it can provide your body with the essential nutrients it needs to function optimally, potentially reducing anxiety vulnerability.

Consulting a Dietitian

For personalized advice on creating a diet that supports your mental and physical health, consider consulting a registered dietitian.

Now that we understand the importance of a balanced diet for brain health, let's explore specific foods that can be beneficial...

Foods To Eat for Panic Attacks

For starters, you need to be eating lots of green, leafy vegetables and fresh fruits. Lightly cooked vegetables will retain more nutrients. Broccoli, collard greens, and spinach are the top choices because they are loaded with fiber, folic acid, and iron.

Panic attacks begin in your central nervous system which means it’s essential to get adequate quantities of vitamin B, including vitamin B12, niacin, and thiamin, which will build up the nervous system and ensure it can contribute to a healthy stress response.

Aim to get around 45 percent of your calories from whole grains. Thirty to 35 percent should be comprised of asparagus, beans, broccoli, and citrus fruits.

Your meat consumption needs to be comparatively low – about 20 percent. Select lean meats and seafood as much as possible. The omega-3 fats found in tuna and salmon are very healthy.

These are all-natural foods that are good for panic attacks.

Another essential step is to drink lots of water. Research has demonstrated that dehydration can lead to nervousness and panic because the brain is comprised primarily of water. Do your best to drink between four and six glasses daily.

    Read also: Foods for Anxiety and Stress

Foods to Avoid for Panic Attacks

Stay away from overly processed foods and those with simple carbohydrates, preservatives, and additives. Excessive intake of processed foods, simple carbohydrates, and additives may contribute to inflammation and blood sugar spikes, which can worsen anxiety symptoms.

Three things that can seriously exacerbate panic attacks are caffeine, sugar, and alcohol. Coffee lovers who drink more than three or four cups per day should do their best to cut back if panic attacks are a frequent occurrence. Caffeine can interfere with the production of adenosine, a chemical in the brain that has a calming effect.

Caffeinated sodas and chocolate are just as bad as coffee. Sugar has no nutritional value and triggers hyperactivity and mood swings – hardly a good strategy in the prevention of panic attacks.

Alcohol does your system virtually no good at all because it keeps the brain from manufacturing the neurotransmitters that regulate your mood and emotions. Alcohol also robs the body of vitamins and minerals, which are necessary for building these same neurotransmitters.

Dietary Strategies for Managing Panic Attacks

• Identify Food Triggers: Pay attention to how you feel after eating certain foods. If you notice a connection between specific foods and panic attacks, consider keeping a food journal to track your intake and identify potential triggers.

• Maintain a Balanced Diet: A balanced diet rich in fruits, vegetables, whole grains, and lean protein can provide sustained energy and support overall well-being, potentially reducing anxiety vulnerability.

• Regular Meals: Eating regular meals and healthy snacks throughout the day can help regulate blood sugar levels and reduce the risk of dips that might contribute to panic attack symptoms.

• Stay Hydrated: Drinking plenty of water throughout the day is crucial for overall health and might help reduce some panic attack triggers.

If you suspect a link between your diet and panic attacks:

Consult a doctor or registered dietitian. They can help you identify potential food triggers and develop a personalized dietary plan that supports your mental and physical health.

Remember: Dietary changes alone might not be enough to manage panic attacks. If you struggle with frequent or severe panic attacks, seek professional help from a therapist or psychiatrist who can develop a comprehensive treatment plan.