Our diet can both help and hinder our mental health in general – but what about when it comes down to anxiety in particular? Turns out, it’s pretty complex.

Mara Calvi is a nutritionist and naturopath and author of How To Be Healthy With The Miracle Of Probiotics. She explains that one of the most significant ways in which our diet can affect anxiety symptoms is through the presence of foods that are ultra-processed and high in sugar.

“Foods which contain high levels of fast-releasing sugars can cause very high spikes and very fast lows in blood sugar,” she explains. Excessive salt – also found in ultra-processed foods – can also lead to a spike in blood pressure, which increases the workload of the heart and releases adrenaline into the bloodstream.

Spikes in blood sugar levels are particularly associated with increased anxiety symptoms, Delk adds. “Blood sugar levels that spike and then crash can cause irritability and anxiety. Eating at regular intervals throughout the day (including breakfast) and eating foods that are high in protein, good fats and fibre can help stabilize your blood sugar levels and prevent mood swings.”

Mental health: how big a role could diet play in the management of anxiety?