Food is probably one of the essential resources in our lives. It nourishes our body. It gives energy for the day ahead. It also keeps us feeling strong and healthy. Food can sometimes be comforting in times of distress, too. Therefore, eating should and must, at all times, be viewed in a positive light only.
Yet, there are times when eating may cause stress or anxiety symptoms. Anxiety after eating and panic attacks linked to food happen. Anxiety doesn’t always make a great deal of sense. It can be visited at any moment. It can regularly pay a visit without any explanation why, including after enjoying a full meal.
If you’ve experienced this phenomenon, you might feel confused or unsure why it happens. And in this article, we’ll discover all the facts around it. We’ll have a comprehensive discussion of anxiety symptoms after eating, reasons for their occurrence, and how to manage anxious thoughts and feelings. We’ll also get in-depth on the worst foods for your anxiety and when to seek professional help. Let’ss start.
What Is Anxiety?
Anxiety is a feeling of fear, unease, dread, or impending doom. People can experience these sensations for various reasons. Sharing occasional moments of it may be expected. Yet, individuals with an anxiety disorder such as generalized anxiety disorder feel anxious persistently.
An anxiety disorder can cause massive disruptions in daily life. Also, this disorder is common. More than 40 million adults in the US are diagnosed with one.
Anxiety Symptoms After Eating
Feelings of anxiety are not the same for everyone. Here are the symptoms of anxiety after eating:
- Muscle tension
- Sweating
- Rapid heart rate
- Quick breathing
- Nausea
- Choking sensation
- Sense of dread
- Irritability
- Fatigue
- Insomnia
- Feelings of worry that are hard to control
- Shaking
- Sleeplessness
- Difficulty concentrating
Why Do I Get Anxious After I Eat?
There is no one potential source of feeling anxious after eating. It can be due to many reasons. It may pay a visit due to mental health conditions or medical state. It may also be something completely different.
Anxiety can also just be a reflection of your emotional state at the moment. Situational anxiety, for one, can occur when you’re fixated on something specific. It may be traveling, a competitive event, or a vital business meeting.
Feeling anxiety after you eat lunch may not be so out of place. It is if you’ve got a big presentation that afternoon.
Here are the main reasons for anxiety after eating
1. Digestive tract imbalances
Research suggests that inflammation and microbial disparity in the digestive system can impact symptoms of anxiety.
2. Presence of an eating disorder
Eating disorders are often accompanied by food-related anxiety. Such disorders may be anorexia, bulimia, and binge eating disorder.
3. Conditioned taste aversion
Research affirms you may develop conditioned responses based on past experiences. Suppose you got sick after eating a particular food. You may never feel at ease about that food again.
4. Food sensitivities and allergies
Food-related anxiety is often linked with the fear of encountering certain foods. It is according to a report of twenty years of research data. These foods are those that may cause negative reactions.
5. Personal expectations
Guilt and worry about enjoying meal time. Eating when you’re not hungry. The two situations may cause anxiety.
6. Foods high in sugar and fat
A 2023 research review suggests that diets high in fat and sugar, with high palatability, were linked to symptoms of anxiety.
7. High glycemic index foods
Observational evidence suggests that high glycemic index foods may boost symptoms of anxiety.
8. Hypoglycemia
Low blood sugar, known as hypoglycemia, can happen after eating. It is followed by insulin production and an increase in epinephrine. The two are connected with marks of anxiety.
9. Social anxiety
If you live with social anxiety, you may go through anxiety symptoms, too. It is while dining with others.
Panic Attack After Eating
There are also instances when anxiety after eating is something more. You may sense as if the world is crashing in on you.
Panic attacks are intense episodes of fear. They often have a sudden onset. They are accompanied with physical signs such as:
- Shaking or trembling
- Excessive sweating
- Heart palpitations
- Heart pounding
- Rapid breathing
- Sensations of choking or smothering
- Pervasive feelings of dread, doom, and being out of control
How to Stop Getting Anxiety After Eating: Tips to Manage Anxious Thoughts and Feelings
1. Try breathing exercises
Breathing exercises are incredible for calming the nervous system. They can reduce your stress after eating.
One great exercise is CO2 breathing. It involves cupping your hands over your mouth and breathing slowly. It encourages the flow of carbon dioxide in your lungs. It helps balance the CO2 within your system.
2. Keep a food diary.
Having a food diary can help you know any trigger foods or foods that make anxiousness more likely to arise. In it, you’ll need the date, time, meal, and an anxiety rating from 0-5.
After a week, look at your log and try to yield any patterns. Consider if there are foods that persistently lead to higher anxiety levels.
Suppose you find a pattern. It’s worth thinking about why they are feeding your anxiety. Rule if you are worried about weight gain. Know if they have a physical effect on you that stimulates anxiousness.
3. Take a probiotic
A 2020 meta-analysis of 10 studies affirms that probiotics may help alleviate symptoms of depression. It is among people with depressive and anxiety disorders.
4. Practice self-compassion
If anxiety after eating may be due to guilt or personal expectations, self-compassion helps.
Self-compassion is one’s ability to forgive and care for oneself. It is as opposed to being self-critical or punishing about food decisions.
Research supports it. A 2010 study linked it to lower levels of anxiety and depression.
5. Find ways to relax in the moment.
Since anxiety after eating happens at a particular time, finding ways to calm down in the moment may help take the edge off the negativity.
You can try focusing on exercise and meditation strategies after eating. And it doesn’t matter where you are.
6. Talk to a mental health professional.
Talking therapy is highly effective for cutting anxiety symptoms. A therapist or counselor will support you in getting to the root cause of your anxiety. It will provide you with coping strategies to manage your anxious thoughts and feelings.
Talking therapy is a prevalent form of support for those with generalized anxiety disorder. It has been proven to boost mental health. It highly eases anxiety symptoms.
Other General Tips
- Eat with someone who encourages you
- Try journaling
- Find good role models on body image
- Be open about your experience
- Limit alcohol and caffeine, especially before eating
- Start your day with protein and complex carbohydrates
The Best Foods for Your Anxiety
There are many foods you can consume that aid in supporting brain function. They all can lower the severity of your anxiety symptoms. It is all thanks to their brain-boosting properties.
Here are all science-backed goods and beverages that may help alleviate anxiety.
- Salmon
- Chamomile
- Turmeric
- Dark chocolate
- Yogurt
- Green tea
- Almonds
- Blueberries
- Eggs
- Turkey, bananas, and oats
- Meat and dairy products
- Chia seeds
- Citrus foods and bell peppers
The Worst Foods for Your Anxiety
Along with the best foods for your anxiety, there are also the worst ones for it. Certain foods can contribute to stress. They can trigger such feelings by inducing blood sugar spikes.
When you eat something high in sugar, it causes your blood sugar to spike. It then drops faster than it would if you had something more balanced with protein, carbs, and fat.
The spike and drop can exacerbate anxious thoughts and feelings. Sometimes, they can feel like they are having a panic attack already.
Additionally, a lot of the comfort foods many people lean on in stressful times can provoke anxiety. Highly processed foods could trigger anxiety. It increases inflammation in our body.
A diet abundant in refined carbohydrates and fats increases overall levels of inflammation in the body. It reaches the central nervous system. It influences our mood and anxiety levels.
Below are the worst foods, drinks, and ingredients for anxiety.
- Sugar
- Alcohol
- Artificial sweeteners
- Cakes, cookies, candy and pies
- Coffee, tea, and energy drinks
- Fried foods
- Gluten
- Processed meats
- Fast food
- Regular soda
- Diet soda
- Doughnuts
Frequently Asked Questions About Anxiety After Eating
1. What is the 3 3 3 rule for anxiety?
The 3-3-3 rule is a grounding technique. It is done to manage anxiety and shift focus back to the present moment. It involves:
- Naming three things you can see around you
- Naming three things you can hear
- Moving three parts of your body
2. Why do I feel anxious after eating sugar?
Feeling anxious after consuming sugar? It is linked to fluctuations in the blood sugar level. Ingesting causes a spike in the blood sugar. It i then followed by a drop as our body releases insulin. The decline can lead to feelings of anxiety, irritability, and even slight confusion.
Sugar is also associated with mood swings and symptoms of anxiety. It is due to the initial energy boost and subsequent crash it causes.
3. Why do I feel restless after eating?
Feeling restless after eating may be due to several factors, such as:
- Food intolerance
- Overeating
- Consumption of stimulants
- GERD
- Hypoglycemia
4. Does high blood sugar feel like anxiety?
High blood sugar doesn’t typically feels like anxiety. Yet, the symptoms of high blood sugar can sometimes be confused with those of anxiety. For example, it can lead to increased thirst, frequent urination, fatigue, and blurred vision. Conversely, anxiety symptoms may include feelings of nervousness, restlessness, increased heart rate, and hyperventilation.
Food is meant to be safe. The act of eating should put us all in peace, grace, and gratitude because we are caring for ourselves. Yet, it doesn’t take away that anxiety can impact it negatively. Thankfully, with our guide, you’re now aware of everything you can do to stop anxiousness after eating. To excellent mental health and a nourished stomach!
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Author Tracy Gorman
I am Tracy Gorman, an experienced writer dedicated to producing compelling and informative content. With a deep understanding of diverse subjects such as lifestyle, beauty, and wellness, I create valuable articles for everyone.
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