This reflection paper responds to two peer-reviewed articles on the relationship between nutrition and anxiety. Drawing on Norwitz and Naidoo (2021) and Aucoin et al. (2021), the author examines how artificial sweeteners, refined carbohydrates, high-fat foods, and chemically altered grains may conflict with the body's natural processes and worsen anxiety symptoms. The paper also highlights beneficial dietary choices, including omega-3 fatty acids, turmeric, zinc, magnesium, and probiotics such as kombucha. The author connects these findings to personal dietary habits and outlines concrete lifestyle changes motivated by the readings.
This journal reflection responds to two recent articles on the relationship between diet and anxiety: Norwitz and Naidoo (2021) and Aucoin et al. (2021). Both readings prompted meaningful reconsideration of current dietary habits and motivated concrete plans for nutritional change.
Reading the article by Norwitz and Naidoo (2021) was particularly eye-opening. Previously, artificial sweeteners and bread seemed like reasonable dietary choices—no sugar, and at least some grain intake—but the article made clear that anything artificial is likely to conflict with the body's natural processes. Similarly, modern wheat has been altered so extensively through selective breeding and chemical engineering that the body struggles to process it effectively. Understanding this has fundamentally shifted how I think about so-called "diet" products.
The article also emphasized that omega-3 fatty acids and turmeric are especially beneficial, particularly for individuals managing anxiety. This was encouraging news on a personal level, since turmeric is something I have recently incorporated into my routine—through juice shots, tea, and cooking. It has a pleasant flavor and genuinely seems to improve how I feel day to day. Based on this reading, I plan to eliminate diet sodas from my diet and make a more deliberate effort to avoid gluten, relying instead on natural foods such as fish and turmeric.
The Aucoin et al. (2021) article reinforced many of the same themes by linking anxiety with high-fat food intake, refined carbohydrates, and sugar. This finding was a direct challenge to some of my existing habits—frequent consumption of donuts, for instance, is unlikely to support anxiety management. The article's discussion of dietary supplements such as zinc and magnesium, as well as the potential benefits of probiotics, was particularly compelling.
The concept of supporting gut bacteria resonated strongly. The idea that gut microbiota can actively contribute to the body's overall condition—and that probiotic-rich foods can facilitate this—prompted me to reconsider kombucha, a fermented beverage I had previously avoided simply due to unfamiliarity. A friend has long recommended it, and its alignment with the gut-brain axis research discussed in the article makes it a logical addition to my diet. Incorporating kombucha more regularly is one of the concrete changes I will be making as a direct result of this reading.
Taken together, both readings reinforced that small, deliberate changes—eliminating diet sodas, reducing gluten, adding turmeric and kombucha—can meaningfully support anxiety management and overall wellbeing. The research presented in these articles has provided both the rationale and the motivation to move toward a more whole-foods-based, gut-conscious approach to nutrition.
Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., ... & Cooley, K. (2021). Diet and anxiety: A scoping review. Nutrients, 13(12), 4418.
"Concrete lifestyle changes motivated by readings"
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