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Best Foods for Anxiety in Neurodivergent Kids: Nutrient-Powered Calm



We all know that what we eat affects our energy levels, digestion, and overall health—but did you know that it also has a huge impact on our mood and anxiety levels? The connection between food and mental well-being is biochemical, meaning the nutrients (or lack thereof) in our diet directly affect how our brain and nervous system function.

The good news? Small, simple tweaks to your diet can help support your nervous system and ease anxiety naturally. Here’s a breakdown of key nutrients and foods that can make a difference.


Carbohydrates: The Brain’s Fuel

Carbohydrates often get a bad rap, but they’re actually essential for brain function. Our brain and nervous system rely heavily on glucose (a carbohydrate compound) for fuel. When we don’t get enough, we can feel foggy, fatigued, and yes—more anxious!

The trick is to focus on quality sources of carbohydrates, which release energy steadily and help keep blood sugar balanced (because we all know the crash after a sugar spike does not feel great).

Try adding more of these into your diet:

✔ Rice

✔ Legumes

✔ Oats

✔ Whole grains

✔ Vegetables & fruit (leave the skin on for extra fibre!)


Vitamin B: The Mood Regulator

There’s a strong link between vitamin B deficiencies and mood-related symptoms like irritability, emotional imbalances, anxiety, depression, lethargy, personality changes, and behaviour shifts. B vitamins are crucial for energy production, neurotransmitter function, and nervous system health—basically, they help keep your brain running smoothly.


To support mood and anxiety, include more B vitamin-rich foods in your diet, such as:

✔ Legumes (like lentils & chickpeas)

✔ Bananas

✔ Nuts (almonds, walnuts, cashews)

✔ Green leafy vegetables (spinach, kale, Swiss chard)

✔ Mushrooms

✔ Brown rice, whole grain pasta & whole grains

✔ Citrus fruits (oranges, lemons, grapefruit)

If you or your child struggle with mood swings, fatigue, or low energy, it could be worth checking vitamin levels with a practitioner.


Plant Proteins: Mood-Boosting & Gut-Loving

Beans are nutritional powerhouses—not only are they packed with protein, but they’re also rich in fibre and antioxidants, both of which play a role in reducing inflammation (which is often linked to anxiety and stress). Fibre also supports gut health, which we now know is closely connected to mental health.

Try adding more plant-based protein sources like:

✔ Lentils & chickpeas

✔ Black beans, kidney beans & cannellini beans

✔ Tofu & tempeh

✔ Nuts & seeds

Even just swapping out some processed foods for more whole plant proteins can make a noticeable difference in mood stability and energy levels.


Magnesium: The Nervous System Soother

Magnesium is often called “nature’s chill pill”, and for good reason. This mineral plays a major role in calming the nervous system, supporting muscle relaxation, and reducing feelings of irritability, fear, and stress. It’s also essential for over 300 biochemical reactions in the body—including protein synthesis, muscle and nerve function, blood sugar control, and blood pressure regulation.


Some great dietary sources of magnesium include:

✔ Almonds, cashews & pumpkin seeds

✔ Spinach & leafy greens

✔ Avocados

✔ Bananas & raspberries

If you’re feeling on edge, struggling to sleep, or dealing with tense muscles, upping your magnesium intake through food.



Making It Work in Real Life

Getting these nutrient-dense foods into your daily routine doesn’t have to be complicated. Some easy, stress-free ways to boost these mood-supporting nutrients include:

🥤 Smoothies – Blend bananas, leafy greens, nuts, and seeds for an anxiety-busting breakfast or snack.🍫 Bliss balls – A mix of nuts, seeds, oats, and dates can be a great way to pack in B vitamins and magnesium.

🥣 Oat-based breakfasts – Oats, nuts, seeds, and fruit make an easy, nourishing start to the day.

🍚 Rice and legume bowls – Mix up grains, beans, and greens for a balanced meal full of good carbs, fibre, and plant proteins.


Small changes can have big benefits when it comes to anxiety and mental well-being. The key is consistency—finding simple ways to add these foods into your everyday meals will help support your nervous system over time.


For more practical tips on how to get these foods into your child’s diet, check out our other blog posts! And if you're looking for individualised support, we're here to help. 💛

 
 

© 2025 NeuroThrive Paediatric Health

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