Anxiety is the most common symptom experienced by children and adults with autism so I am always doing research on what can help. As always, food is the main foundation of health and what we always address first.
There is no “catch-all” diet that can work in relieving anxiety, but there are definitely foods that have been proven to cause 'neuro excitotoxicity' which simply means that it overstimulates the nervous system. An overstimulated nervous system is an anxious nervous system.
Here's the list of the main foods to avoid:
- gluten (found in wheat, barley and rye)
- dairy (even if 'lactose free')
- refined sugar
- artificial sweeteners
- soy
- artificial colours and preservatives
- artificial flavours - especially MSG (noting MSG is often hidden and referred to as 'natural flavouring' in some ingredients!)
- corn
The good news is that there are also many foods that are 'anti-anxiety' because they have nutrients that support a neurotransmitter called "GABA" which is the main calming neurotransmitter in the brain.
Main nutrients that support GABA and the foods that contain the highest amounts:
- Taurine - an amino acid found in fish, turkey, beef and chicken
- Vitamin B6 - highest in beef liver, but also available in salmon, chicken and some fruits like bananas
- Inositol - a type of sugar that actually helps your body process insulin, found in cantelope and oranges
- L-theanine - a non-protein amino acid found mostly in green tea, which may be hard to get kids to drink so we recommend a supplement we shared in our last newsletter here.
- Magnesium - abundant in most dark leafy greens like spinach, and also found in pumpkin seeds, and avocados
- Glycine - an amino acid found in in fish, meat, spinach, cauliflower, bananas and cucumber.
There are also many herbs that can be used to help support calming neurotransmitters like passiflora, skullcap, lemon balm, and magnolia bark. However, herbs must be used with caution under the recommendation of a health practitioner who can also recommend reputable and safe sources.
Other considerations beyond diet
There are other things that can drive anxiety, even when we stick to food recommendations like the ones listed above. In my article I also cover gut health, unresolved infections, kryptopyrroluria, methylation issues and more. Please read the full article here for more information or get in touch if you'd like to address your child's anxiety issues under the guidance of one of our practitioners.
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