Are Your Meals Making You Anxious? Foods That Trigger Panic Attacks

Most people know that stress, lack of sleep, and overwhelming situations can trigger anxiety — but surprisingly, your diet might be playing a much bigger role than you think. Many everyday items are actually foods that cause anxiety and panic attacks, especially if you are sensitive to certain ingredients, stimulants, or additives.

If you’ve ever felt your heart race after a coffee, experienced jitters after an energy drink, or noticed sudden mood changes after sugary snacks, you’re not imagining it. What you eat has a powerful influence on how you feel mentally and physically.

This article explores foods that cause anxiety and panic attacks, why they trigger these reactions, and what you can choose instead to support calmer, steadier moods. This guide is deeply informative and written in Australian English, suitable for awareness and general education.

Why Food Can Influence Anxiety and Panic Symptoms

Before diving into the main list of foods that cause anxiety and panic attacks, it’s helpful to understand why some meals or ingredients trigger nervousness or panic-like sensations.

1. Blood Sugar Spikes & Crashes

Sugary foods or simple carbs cause blood sugar to rise rapidly and then drop sharply. This crash can create symptoms like:

• shakiness
• sweating
• dizziness
• irritability
• rapid heartbeat

These sensations often feel similar to anxiety or panic.

2. Overstimulation of the Nervous System

Caffeine and other stimulants push your body into “fight or flight” mode. For people already sensitive, even moderate amounts may increase tension or panic.

3. Food Chemicals Affecting Mood

Certain additives, flavour enhancers, and preservatives can interfere with neurotransmitters that regulate mood and calm the nervous system.

4. Food Sensitivities

Some people experience anxiety-like symptoms when eating foods they don’t tolerate well—like gluten, dairy, or artificial sweeteners.

Foods That Cause Anxiety and Panic Attacks

Below is a complete, deeply detailed list of foods that cause anxiety and panic attacks, along with explanations and practical substitutes.

1. Caffeine (Coffee, Energy Drinks, Soft Drinks, Matcha, Strong Tea)

Caffeine is one of the most common foods that cause anxiety and panic attacks. Its stimulating effect can dramatically increase:

• nervousness
• racing heart
• jitteriness
• restlessness
• adrenaline release
• stress hormones

Energy drinks are especially potent because they combine caffeine with sugar and synthetic stimulants.

Better alternatives:

• decaf coffee
• roasted dandelion blend
• chamomile or peppermint tea

2. Sugary Foods & Refined Carbs

Lollies, pastries, cakes, white bread, and sweetened drinks quickly spike your blood sugar. When levels crash later, symptoms such as irritability, fatigue, and shakiness can mimic anxiety or panic.

This makes sugary snacks one of the most overlooked foods that cause anxiety and panic attacks in daily life.

Better alternatives:

• oats
• fruit with nuts
• wholegrain bread
• seeds and high-protein snacks

3. Alcohol

Alcohol feels relaxing at first, but it is actually one of the major foods that cause anxiety and panic attacks, especially during the “after-effects”.

When alcohol wears off:

• GABA (your calming brain chemical) drops
• dehydration increases
• heart rate rises
• sleep quality decreases

Together, these contribute to “hangxiety,” a well-known post-drinking anxiety spike.

Better alternatives:

• non-alcoholic drinks
• sparkling water with lemon
• kombucha (if tolerated)

4. Processed Foods & Artificial Additives

Highly processed snacks often include ingredients linked to mood disturbances, such as:

• preservatives
• artificial colours
• MSG
• flavour enhancers
• aspartame

These chemicals can overstimulate the brain or trigger inflammation, making them common foods that cause anxiety and panic attacks in sensitive groups.

Better alternatives:

• whole, fresh ingredients
• homemade meals
• clean-labelled packaged products

5. Fried and Greasy Foods

Heavy, oily meals slow down digestion and place stress on your gut. Since the gut and brain communicate constantly, digestive distress can become emotional distress.

This is why greasy takeaway foods are known foods that cause anxiety and panic attacks, especially when consumed frequently.

Better alternatives:

• baked or grilled meals
• air-fried snacks
• olive-oil-based dishes

6. Artificial Sweeteners

Products labelled “diet”, “sugar-free”, or “low-calorie” often contain synthetic sweeteners like:

• aspartame
• sucralose
• sorbitol
• acesulfame K

These are linked to mood changes, headaches, and neurological overstimulation — making them foods that cause anxiety and panic attacks for some individuals.

Better alternatives:

• stevia
• honey
• maple syrup

7. Gluten (for those with sensitivity)

People with gluten intolerance or coeliac disease often report anxiety relief after removing gluten. When gluten triggers inflammation, it can cause:

• brain fog
• irritability
• digestive pain
• mood instability

For these individuals, gluten becomes one of the foods that cause anxiety and panic attacks.

Better alternatives:

• gluten-free grains (quinoa, brown rice, buckwheat)
• sourdough (for some bodies, easier to digest)

8. Dairy (if intolerant)

Dairy sensitivity may cause bloating, inflammation, and hormonal imbalances — all contributors to anxiety symptoms. While dairy is safe for many, for others it can be one of the foods that cause anxiety and panic attacks.

Better alternatives:

• oat, almond, or soy milk
• lactose-free yoghurt
• coconut-based products

9. Salty & High-Sodium Foods

Too much sodium causes dehydration, water retention, and blood pressure changes. These physical sensations can feel similar to — or trigger — anxiety.

This makes salty packaged foods potential foods that cause anxiety and panic attacks for sensitive individuals.

Better alternatives:

• salt-free seasonings
• fresh fruits and vegetables
• low-sodium broth

Hidden Foods That May Trigger Anxiety Symptoms

Some foods aren’t obvious triggers but still fall into the category of foods that cause anxiety and panic attacks:

1. Aged Cheeses

High in tyramine, which increases adrenaline.

2. Chocolate

Contains caffeine + sugar — a double trigger.

3. Spicy Foods

Increase heart rate and body temperature, mimicking panic symptoms.

4. Fermented Foods (for histamine-sensitive individuals)

May cause headaches, restlessness, and anxiety-like symptoms.

How to Identify Your Personal Triggers

Since everyone reacts differently, identifying your own foods that cause anxiety and panic attacks is crucial.

Watch for:

• racing heartbeat after eating
• sudden irritability
• shaking or restlessness
• digestive discomfort followed by anxiety
• panic-like sensations without clear reason

A food and mood journal can help you easily spot which foods worsen symptoms.

What to Eat Instead: Calming Food Choices

To balance the effects of foods that cause anxiety and panic attacks, focus on meals that maintain stable blood sugar and support the nervous system.

1. Complex Carbs

Promote steady energy.
Examples: sweet potato, oats, brown rice.

2. Magnesium-Rich Foods

Helps calm muscles and nerves.
Examples: pumpkin seeds, spinach, almonds.

3. Omega-3 Fatty Acids

Support healthy brain function.
Examples: salmon, chia seeds, walnuts.

4. Probiotic Foods (if tolerated)

Benefit gut–brain communication.
Examples: yoghurt, kefir.

5. Herbal Teas

Chamomile, lavender, and lemon balm naturally calm the mind.

6. High-Protein Snacks

Stabilise hunger and mood.
Examples: eggs, chickpeas, tofu.

Lifestyle Tips to Reduce Food-Triggered Anxiety

Pairing good nutrition with healthy habits amplifies results:

• Don’t skip meals (prevents blood sugar crashes)
• Drink plenty of water
• Get enough sleep
• Reduce stimulants slowly
• Eat at regular intervals
• Add daily movement or exercise

These habits help minimise the impact of foods that cause anxiety and panic attacks.

Final Thoughts

The link between food and anxiety is powerful. Caffeine, sugar, alcohol, processed foods, artificial sweeteners, gluten (for some), dairy, and salty meals are common foods that cause anxiety and panic attacks. Understanding your personal triggers and choosing wholesome, balanced alternatives can significantly support better mood and calmer days.

If anxiety persists, it’s always a good idea to speak with a healthcare professional for personalised guidance.

Also Read This: Where to Find the Top 5 Burger Places in Brisbane, QLD for Food Lovers