A powerful new study has added to the growing body of research linking nutrition and mental health, and the findings are highly relevant for families supporting family members experiencing anxiety.  It confirms that what we put on our plates really can shape how we feel, and that certain foods are linked with a lower risk of anxiety over time.

Published in The Journal of Affective Disorders (June 2025), this large-scale Australian study followed over 20,000 women for several years. It found that diets rich in whole, minimally processed foods were associated with significantly fewer anxiety symptoms.

What Did the Study Find?

Researchers looked at how different types of food, based on global health guidelines, were linked to anxiety symptoms over time. Here’s what stood out:

Foods Linked with Lower Anxiety Risk:

• Vegetables (6% lower risk per daily serving)

• Fruits (7% lower risk per serving)

• Nuts & seeds (7% lower risk per serving)

• Fibre-rich foods (up to 24% lower risk per 30g fibre)

• Milk & dairy (small but significant benefit)

• Calcium-rich foods (e.g.dairy, almonds, leafy greens)

The more often these foods were eaten, the lower the risk of anxiety symptoms.

Foods Linked with Higher Anxiety Risk:

• Processed meats (2% increased risk per serving, a weak signal)

• High sodium intake (15% higher risk per extra 2 grams of salt)

Together, these two findings suggest that diets high in processed foods, which often include both processed meats and excess salt, may be linked to a higher risk of anxiety symptoms.

Why Does This Matter for Mental Health?

Food influences mental wellbeing in multiple, interconnected ways:

• Blood sugar regulation – helps keep mood and energy stable

• Gut-brain connection – fibre and natural fats feed beneficial gut bacteria

• Neurotransmitter support – key nutrients are involved in producing serotonin and dopamine

• Inflammation control – a diet high in processed foods can increase inflammation, which is linked to anxiety and depression

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What This Means for Parents of Tweens and Teens

This study offers helpful insights, but like all research, it has a few limitations. It looked at diet at just one point in time, so it can’t show how eating habits may have changed over the years. And because the information came from self-reported questionnaires, it’s possible that people forgot some details or didn’t fully report foods they thought were less healthy.

Still, the message is clear: better diet quality is linked with better mental health. While this study focused on adult women, the findings reflect what many of us see in younger people too: that real, whole foods can support a calmer, more resilient mind. With anxiety rates rising among teens and tweens, food is a powerful tool you can influence every day.

Simple Shifts to Support a Calmer Mind

1. Prioritise Whole Foods at Every Meal

Try to include:

• Meat, fish, eggs, beans or lentils

• Colourful vegetables

• Fresh or frozen fruit

• Natural fats: olive oil, nuts, avocado, oily fish, butter

• Yoghurt or milk

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2. Include high fibre carbohydrate such as fruit and vegetables

Aim for:

• Berries and apples

• Carrots, sweet potatoes, broccoli

• Whole salads and greens

3. Ease Out Processed Foods

`Push out the following foods by keeping stocked up on the whole foods above

• Packaged snack foods

• Sausage rolls, nuggets

• Sugary drinks

4. Progress Over Perfection

Every swap to include another nutrient-dense whole food supports brain health and helps manage or reduce symptoms of anxiety over time. Gently guide your family toward meals and snacks that fuel calm, focus, and and help them to thrive, from the inside out.

Reference

Lee MF, Orr R, Marx W, Jacka FN, O'Neil A, Lane MM, Ashtree DN. The association between dietary exposures and anxiety symptoms: A prospective analysis of the Australian Longitudinal Study on Women’s Health Cohort. Journal of Affective