7 Foods to Avoid if You Have Anxiety and Panic Attack

Anxiety and panic attacks affect millions of people across the globe. These mental health conditions can interfere with everyday life, relationships, and work. People struggling with anxiety often experience excessive worry, unease, restlessness, or fear—sometimes without a clear cause. While therapy, medication, and lifestyle changes are essential parts of treatment, one major factor is often overlooked: your diet.

What you eat has a direct impact on how you feel—both physically and emotionally. Certain foods can raise stress hormones, disturb brain function, and make anxiety worse. These foods may also increase heart rate, cause energy crashes, and trigger symptoms like nervousness or panic. If you're prone to anxiety or panic attacks, avoiding certain foods can help reduce your symptoms and promote a more stable mood.

Here are seven common foods you should avoid if you experience anxiety or panic attacks:

1. Soda

Soda might seem like a harmless refreshment, but it can wreak havoc on your mental health. It contains high levels of caffeine and sugar, both of which can spike anxiety. The caffeine can overstimulate your nervous system, making your heart beat faster and increasing feelings of jitteriness or fear. Meanwhile, the sugar causes a quick rise in blood sugar followed by a rapid drop, which can lead to mood swings, irritability, and anxiety. If you're already prone to panic, even a single can of soda can make your symptoms worse.

2. Coffee

Many people rely on coffee to get through the day, but for those with anxiety, caffeine is a powerful trigger. Coffee contains high amounts of caffeine, which can lead to restlessness, nervous energy, and even panic attacks in sensitive individuals. Caffeine can also interfere with sleep, and poor sleep quality is closely linked with increased anxiety. While some people can handle moderate amounts, others may find that even one cup a day worsens their symptoms. If you're experiencing anxiety, consider switching to herbal teas or decaffeinated options.

3. Alcohol

It’s a common myth that alcohol helps reduce stress and anxiety. While a drink may temporarily make you feel relaxed, alcohol alters brain chemicals and disrupts your nervous system. Once the effects wear off, many people experience increased anxiety, irritability, or depression. Alcohol also interferes with deep sleep, which makes it harder for your brain to reset and manage stress the next day. Over time, frequent drinking can create a cycle of increased anxiety and emotional instability.

4. Candy

Candy and other sugary treats may offer quick comfort, but they can actually increase anxiety symptoms. The refined sugar in candy leads to a spike in blood sugar followed by a sudden crash. This rapid fluctuation can cause fatigue, nervousness, and mood swings. Over time, high sugar intake may also contribute to inflammation and poor gut health—both of which are linked to higher rates of anxiety. If you crave sweets, try natural alternatives like fruits or dark chocolate in moderation.

5. Processed Foods

Many processed foods—such as packaged snacks, frozen meals, and fast food—are loaded with preservatives, artificial flavors, unhealthy fats, and excess sodium. These ingredients can trigger inflammation, affect brain chemistry, and increase anxiety levels. Processed foods also tend to lack key nutrients like magnesium, omega-3 fatty acids, and B vitamins, all of which are essential for mental health. A poor diet can leave your brain undernourished, making it harder to manage stress and emotions.

6. White Bread and Refined Carbs

White bread and other refined carbohydrates break down quickly into sugar once consumed. This causes a quick rise in blood glucose, followed by a steep drop—similar to the effects of eating candy. These fluctuations can lead to fatigue, mood changes, and anxiety. Unlike whole grains, white bread lacks fiber and important nutrients, meaning it doesn’t support steady energy or brain health. Choosing whole grain alternatives can help stabilize your blood sugar and improve your mental well-being.

7. Doughnuts

Doughnuts are a triple threat when it comes to anxiety: they are made from refined flour, processed sugar, and unhealthy trans fats. This combination causes rapid changes in blood sugar and increases inflammation throughout the body—both of which are known to negatively affect mood. The high fat and sugar content in doughnuts can make you feel sluggish at first and anxious shortly after. Regular consumption can worsen anxiety over time and increase the risk of panic attacks.

Final Thoughts

While food alone isn’t a cure for anxiety or panic attacks, it plays a significant role in how you feel. Avoiding certain foods that spike your blood sugar, increase stress hormones, or disrupt brain function can help you manage your symptoms more effectively. Focus on eating a balanced diet rich in whole grains, lean proteins, healthy fats, fruits, and vegetables. Your body and mind are deeply connected—and making smarter food choices is one simple but powerful way to support your mental health.