How Nutrition Impacts Anxiety and Mood

Author: Toni Vanderbrink R.D.

Have you ever noticed that when you've skipped meals, gone hours without eating, or haven't been nourishing yourself well, your anxiety feels worse?

Our brains rely on a steady supply of energy and nutrients to regulate mood, concentration, stress responses, and emotional well-being. When nutrition is inadequate or inconsistent, mental health can suffer.

Let's explore the connection between food, anxiety, and mood, and what it means for those working toward a healthier relationship with food.

Your Brain Needs Fuel

The brain uses approximately 20% of the body's energy, despite accounting for only about 2% of body weight. To function properly, it requires a steady supply of glucose, which comes from the foods we eat.

When we skip meals, restrict food intake, or go long periods without eating, blood sugar levels can fluctuate. This may contribute to symptoms such as:

• Irritability

• Difficulty concentrating

• Fatigue

• Increased feelings of anxiety

• Mood changes

• Worsening symptoms of other mental health conditions (ADHD, OCD etc.)

Many people mistakenly interpret these symptoms as personal weakness or worsening mental health when, in reality their bodies may simply be asking for more consistent nourishment.

Restriction Can Increase Anxiety

Many individuals with eating disorders can relate to having high levels of anxiety around food, eating, and body image. What is often overlooked is that restriction itself can intensify anxiety.

When the body senses that food is scarce, it activates stress-response systems designed to keep us alert and focused on finding food. From an evolutionary perspective, this response is protective. However, when restriction becomes chronic, the resulting stress can contribute to increased anxiety, preoccupation with food, irritability, and emotional distress. This is why nutrition rehabilitation is a critical part of eating disorder recovery!

A Gentle Reminder

If you find yourself struggling to nourish yourself or feeling stuck in patterns of restriction, please don’t sit with that alone. Our team would be more than happy to support you in reconnecting with your body’s needs and helping you move toward more consistent, adequate nourishment.

It’s important to remember that proper nutrition, especially getting your body out of a state of starvation is not just helpful, but foundational. When the body is under-fueled, it can significantly impact both physical and mental health, including anxiety, mood, concentration, and emotional resilience.

Supporting your body with enough energy on a regular basis can make a meaningful difference. Many people notice that as nourishment becomes more consistent, their mental health symptoms begin to ease as well, including reduced anxiety, fewer intrusive food thoughts, and improved mood stability.

You deserve support with this process, and you don’t have to navigate it on your own.

References

Firth J, Gangwisch JE, Borsini A, et al. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ. 2020;369:m2382.

Merino Del Portillo M, Clemente-Suárez VJ, Ruisoto P, et al. Nutritional Modulation of the Gut-Brain Axis: A Comprehensive Review of Dietary Interventions in Depression and Anxiety Management. Metabolites. 2024.

Targowski, K., Bank, S., Carter, O., Campbell, B., & Raykos, B. (2022). Break free from ED. Centre for Clinical Interventions.