What you eat doesn’t just affect your waistline — it can also have a profound impact on your mental health. Research continues to show strong connections between diet, inflammation, brain function, and mood regulation. When it comes to managing anxiety and depression, certain foods may quietly make symptoms worse, while others can actively support brain health.
We asked mental health and nutrition experts to break down some of the “best” and “worst” foods for anxiety and depression — and the differences may surprise you.
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The Worst Foods for Anxiety and Depression
Alcohol
While a glass of wine might seem calming in the moment, experts warn that alcohol can backfire over time.
“Excessive alcohol is a big one,” says Ehab Youssef, a licensed clinical psychologist, mental health researcher, and writer at Mentalyc.
“Some clients initially used alcohol to calm their anxiety, but over time, it actually made things worse. It can damage parts of the brain linked to memory and emotional regulation, especially with regular use.” Individuals who drink heavily may experience increased anxiety, particularly during withdrawal. Many experts also point to research suggesting that chronic alcohol use is associated with a higher risk of Alzheimer’s disease and dementia.
Over time, what feels like short-term relief can contribute to long-term cognitive and emotional instability.
Refined White Bread
Refined carbohydrates — including white bread — can also take a toll on mental health. “Refined carbs like white bread might feel comforting at the moment, but they’ve been linked to increased anxiety and even cognitive decline,” Youssef notes.
“I’ve had clients who relied on these during stressful times, only to notice it actually made them feel worse.” Diets high in refined carbs can promote chronic inflammation in the body. Inflammation has been identified as a risk factor for anxiety, depression, and neurodegenerative diseases.
Blood sugar spikes followed by crashes may also contribute to mood swings, irritability, and fatigue — all of which can worsen symptoms.
The Best Foods for Anxiety and Depression
Omega-3–Rich Fish
On the flip side, fatty fish are widely considered one of the best foods for brain health.
“Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids,” says Mary Sabat, MSN, RDN. “Omega-3s are essential for brain health and play a vital role in maintaining cognitive function and mood regulation. These healthy fats help reduce inflammation in the brain, improve blood flow, and support the growth and development of brain cells.”
Omega-3 fatty acids have been studied for their potential role in reducing depressive symptoms and supporting overall emotional balance. Incorporating fish into your meals a few times a week may help protect both memory and mood over time.
Leafy Green Vegetables
Leafy greens are another powerhouse for mental well-being. “Leafy greens like spinach, kale, and Swiss chard are packed with essential nutrients, including folate, vitamins, and antioxidants,” Sabat explains.
“These nutrients play a crucial role in brain health and have been associated with improved cognitive function and mood regulation.”
Folate, in particular, has been linked to lower rates of depression. Antioxidants help combat oxidative stress and inflammation, both of which are increasingly associated with mood disorders and cognitive decline.
The Bottom Line
There’s no single “miracle” food that can cure anxiety or depression. However, experts agree that dietary patterns play a significant role in brain health. Limiting inflammatory foods like alcohol and refined carbs while prioritizing omega-3–rich fish and nutrient-dense leafy greens may help support emotional balance and cognitive function over time.
If you’re struggling with anxiety or depression, dietary changes can be a helpful complement to therapy and medical treatment — but they shouldn’t replace professional care. Your brain, like the rest of your body, thrives on consistent, nourishing support.
