The Anti-Anxiety Food Solution by Trudy Scott CN (2011): Food list

The Anti-Anxiety Food Solution (2011) is a book that advises how to lower anxiety using food and supplementation.

• Avoid sugar, processed foods, and caffeine.
• 3 levels of diet to test for food sensitivities, and another diet to reintroduce traditional foods.
• All diets – eat healthy animal protein, nonstarchy fresh vegetables, fresh fruit, good fats.
• Foods to test as potential triggers for anxiety: gluten-containing grains, dairy, gluten-free grains, starchy vegetables, legumes.

Below is a description of the food recommendations in the diet.  General guidelines  |  Optional baby steps to start the diet  |  Diet 1: Gluten-free  |  Diet 2: Gluten-free, dairy-free  |  Diet 3: Grain-free, dairy-free  |  Diet 4: Traditional foods.  There’s a lot more in the book.

Use this page as a cheat sheet alongside the book. Send this page to friends, family, and anyone else who you want to understand what you’re eating on this diet.

Get a copy of The Anti-Anxiety Food Solution for the detailed reasoning behind the recommendations, questionnaires, testing suggestions, supplementation including balancing brain chemistry with amino acids, tips on improving your digestion, and lifestyle changes.

The reasoning behind The Anti-Anxiety Food Solution

If there’s no obvious reason for your anxiety, chances are that lifestyle and biochemistry play a role. The guidelines in this book are designed to help you repair your biochemistry, balance your neurotransmitters, and nourish your body so you can eliminate your anxiety and panic attacks, and feel calm, relaxed, and worry free.

Anti-anxiety diet plan options in The Anti-Anxiety Food Solution – what to eat and foods to avoid

• General guidelines
• Optional – baby steps to start the diet
• Diet 1: Gluten-free
• Diet 2: Gluten-free, dairy-free
• Diet 3: Grain-free, dairy-free
• Diet 4: Traditional foods

There are 4 different diets you can follow, which are designed for different levels of food sensitivity. Diets 1 and 2 are elimination-challenge diets, in which you quit eating a potentially problematic food for 2 weeks to see if symptoms resolve, and then reintroduce it to see if symptoms reappear. Starting with diet 1 and working your way up  to diet 3, stopping at the level that works for you, try each diet for a few weeks and see how you feel; if you still have anxiety and other mood issues, low energy, or sleep and digestive issues, move on to the next diet. If you’re following any of diets 1-3 and find you’re doing well and free of anxiety, you can experiment with Diet 4, which is the least restrictive.

If you have serious mood problems, are taking medications, or are pregnant or breastfeeding, consult with a professional about following the guidelines in the book.

General guidelines

Foods to eat in The Anti-Anxiety Food Solution – general

• Eat real, whole, good-quality foods, preferably organic, with plenty of variety
• Eat frequently enough for blood sugar stability – 3 meals and 2 snacks a day. Eat protein, carbohydrates, and good fats at each meal and most snacks. Have breakfast every day, with protein. Eat according to your unique biochemical needs
• Plate proportions
  • These depend on the version of this diet you’re following
  • The recommendations on quantities of what to eat each day are simply guidelines to help you devise your optimum antianxiety diet. The author advises you don’t get into measuring exact cups of food or counting calories; use the amounts to guide you, then adjust based on your experience and unique nutritional needs
  • Example of a well-balanced lunch or dinner plate: One quarter of the plate could be a piece of grilled lamb or beef or fish (protein); one quarter of the plate could be a sweet potato (starchy vegetable) with melted butter (some fat), or brown rice (grain) drizzled with olive oil (some fat); half of the plate could be steamed broccoli, cauliflower, and asparagus (nonstarchy vegetables), also drizzled with butter or olive oil (more fat)
  • To accompany the meal, you might have a few tablespoons of sauerkraut (a bonus food) and a salad (nonstarchy vegetables and leafy greens) with mung bean sprouts (another bonus food), sliced avocado (more fat), sesame seeds (more fat), and a homemade dressing of olive oil (more fat), apple cider vinegar (another bonus food), and fresh herbs (another bonus food). This could be followed by some fresh or baked fruit, served with coconut milk or fresh cream (some fat)
  • Overconsumption of anything sweet, even fruit, isn’t good for you
• Animal protein (all Diets)
  • Serving size: Eat a 3- to 4-ounce serving of a quality protein three times a day. Each 3- to 4-ounce serving is a palm-sized portion and provides 20-30 grams of protein. Eat fish, including some oily fish, two or three times a week
  • All of your animal protein should be free of antibiotics and hormones
  • Meat – grass-fed meat, wild game – e.g. beef, bison, lamb, wild game
  • Poultry – pastured poultry; the next best choice is organic
  • Eggs – from pastured poultry – three eggs is equivalent to one protein serving
  • Fish – wild fish, low-mercury – e.g. cod, Pacific halibut, pilchards, sablefish, Alaskan salmon, sardines, sole, trout. Smaller wild fish are the best choice. If using canned fish, ensure it is canned in olive oil or water, not cottonseed oil
  • Other seafood – wild – e.g. clams, crab, mussels, oysters, shrimp. Make sure that any shellfish you purchase are harvested from clean, wild waters, since they tend to accumulate toxins
  • (Diets 1 and 4 only) Whey protein powder – a serving of whey should be 20-30 grams of protein
• Nonstarchy fresh vegetables (all Diets)
  • Serving size: Aim for at least 4 and preferably more servings of nonstarchy vegetables a day. A serving is about 1 cup for cooked vegetables, or double that for raw leafy greens and salads
  • All colors of the rainbow
  • Organic or pesticide free, and preferably locally grown
  • It’s best not to boil vegetables, as this leaches out many of the nutrients – if you do boil vegetables, try to use the water in a soup, sauce, or broth
  • Nonstarchy vegetables e.g. artichokes, arugula, asparagus, avocados, baby greens, beet greens, bell peppers, bok choy, broccoli, Brussels sprouts, burdock, cabbage, carrots, cauliflower, celery, chard, collard greens, crookneck squash, cucumber, daikon radish, dandelion greens, eggplant, fennel, garlic, ginger, green beans, green leafy vegetables, kale, lettuce, mushrooms, mustard greens, nettles, onions, pattypan squash, radishes, salad greens, spinach, sweet peas, summer squash, tomatoes, turnips, water chestnuts, zucchini
  • Herbs e.g. cilantro, parsley
• Fresh fruit (all Diets)
  • Serving size: 2-4 servings daily (less of the higher-sugar tropical fruits). A serving is typically equivalent to about one small apple or ½ cup of berries.
  • Organic or pesticide free, and preferably locally grown
  • You may have to reduce or totally eliminate fruit for a short time if candida is an issue
  • E.g. apples, apricots, bananas, berries, blackberries, blueberries, cantaloupe melon, cherries, cranberries, figs, grapefruit, grapes, honeydew melon, kiwi/kiwifruit, lemons, mangos, melons, nectarines, oranges, papayas, peaches, pears, pineapple, plums, raspberries, strawberries, tangerines, watermelon
  • Dried fruit can be eaten in small amounts, although it can be a problem with candida
• Good fats (all Diets)
  • Serving size: Eat some form of good fat with each meal and snack. Each day, eat at least ¼ cup (and preferably more) of good fats and ¼ cup of nuts and seeds, and be aware that you may need more, especially if you’re eating fewer starches
  • Oils – coconut oil, flaxseed oil, olive oil
  • Animal fats – butter or ghee/clarified butter (diets 1 and 4 only)
  • Avocados, olives
  • Nuts – e.g. almonds, Brazil nuts, cashews, coconut and coconut products, walnuts. Nuts should be soaked before you eat them
  • Seeds – e.g. flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds. Seeds should be soaked before you eat them
  • Pemmican
• Beverages (all Diets)
  • Keep hydrated
  • Water – drink plenty of pure water
  • Herbal teas
  • Fresh vegetable juices
  • Broths
  • Coconut water
  • Fermented beverages like kombucha or water kefir
• Legumes (Diets 1, 2, 4)
  • Only on Diet 1 (gluten-free), Diet 2 (gluten-free, dairy-free), and Diet 4 (traditional). These are “watch” foods that may trigger anxiety
  • Serving size: Aim for up to ½ cup of cooked legumes a few times a week
  • Beans, e.g. black beans, pinto beans
  • Chickpeas/garbanzo beans, hummus
  • Lentils
  • Dried peas, e.g. black-eyed peas, split peas
• Starchy fresh vegetables (Diets 1, 2, 4)
  • Only on Diet 1 (gluten-free), Diet 2 (gluten-free, dairy-free), and Diet 4 (traditional). These are “watch” foods that may trigger anxiety
  • Serving size: Aim for at least 1 serving a day (interchangeable with whole grains). One serving is about 1 cup, cooked
  • Choose vegetables that are organic, local, and in season, and steam or bake them rather than boiling (except in dishes like soups and stews, where the cooking liquid is part of the dish). Drizzle with butter (when allowed in your diet) or oil to enhance nutrient absorption and reduce their effect on blood sugar
  • E.g. beets, corn, peas, potatoes, sweet potatoes, turnips, winter squash such as butternut squash and pumpkin
• Gluten-free whole grains (Diets 1, 2, 4)
  • Only on Diet 1 (gluten-free), Diet 2 (gluten-free, dairy-free), and Diet 4 (traditional). These are “watch” foods that may trigger anxiety
  • Serving size: Aim for at least one serving a day. One serving is about 1 cup, cooked (interchangeable with starchy fresh vegetables)
  • Preferably soaked, or sprouted
  • E.g. amaranth, brown rice and other whole grain rice, buckwheat, corn, millet, quinoa, wild rice
  • Oats are also gluten-free, but if you have celiac disease or a severe gluten sensitivity, be sure to choose certified gluten-free oats due to cross-contamination in processing and transportation
• Whole grains that contain gluten (Diet 4)
  • Only on Diet 4 (traditional). These are “watch” foods that may trigger anxiety
  • Serving size: If you tolerate gluten, aim for at least 1 serving a day. One serving is about 1 cup, cooked
  • Preferably soaked, sprouted, or fermented (such as sourdough)
  • E.g. barley, rye, whole wheat
• Dairy (Diets 1, 4)
  • Only on Diet 1 (gluten-free) and Diet 4 (traditional). These are “watch” foods that may trigger anxiety
  • Serving size: Aim to consume what you can tolerate and consider it part of your protein quota
  • From grass-fed cows, sheep, or goats, not treated with antibiotics and hormones. The next best choice is organic. If you can’t purchase organic dairy products, at least look for those produced without bovine growth hormone
  • Raw dairy products are often easier to digest than pasteurized and homogenized. Consuming raw dairy is controversial, so do your own research and consider this carefully to determine what you’re comfortable with
  • Products made with goat or sheep milk may be easier for you to digest than those made with cow’s milk. You have to experiment – give cottage cheese and hard cheeses a try too
  • You may do just fine with dairy as long as you eat it on a rotating basis, meaning that you only eat whatever dairy you can tolerate every 3 days or so.
  • The gluten problems that are common with anxiety and mood issues can damage the gut lining and result in problems with dairy consumption. Some problems with dairy may disappear after the gut heals
  • E.g. butter, cheese, ghee, kefir, milk, whey, yogurt
• Sweeteners
  • Natural whole sweeteners – honey (not made by bees who are fed sugar), maple syrup, molasses, date sugar, dehydrated cane juice, homemade apple sauce may be eaten in small quantities. Can be a problem with candida
  • Sugar-free sweeteners – stevia and xylitol may be eaten in small quantities
  • Fruit juice may be drunk, not too often, if very diluted
  • Dark chocolate (at least 70% cocoa) may be eaten in small quantities – if you’re able to eat just one piece. Can be a problem with candida
  • Use alternative sweeteners such as organic fruit, sweet starchy vegetables like sweet potatoes, coconut, spices like cinnamon and licorice
• Bonus foods (all Diets)
  • Organ meats – e.g. liver, heart, kidneys. If you’re willing to include organ meats, try to eat at least one serving (3-4 ounces) weekly as one of your protein servings
  • Fermented foods – e.g. yogurt, sauerkraut, kefir, water kefir, kimchi, kombucha, fermented salsa and salad dressings. Most of these foods are typically eaten in small amounts, like condiments
  • Broths – homemade bone broths and vegetable broths
  • Fresh herbs – use garlic, ginger, parsley, and cilantro liberally. Fresh herbs are best, but dried herbs are also fine
  • High quality unrefined salt – e.g. Celtic sea salt or Himalayan salt. Up to 1 teaspoon daily
  • Other nutrient-dense foods: whey (on diets that allow dairy), sprouted beans and seeds, raw apple cider vinegar, sea vegetables/seaweed (e.g. dulse, kelp, kombu, nori), miso (don’t heat it – add just before serving)

If you are a vegetarian, the author respects your personal choices in this matter, but highly encourages you to be open to the possibility of trying animal proteins, which may alleviate anxiety and depression. If you’re unwilling or unable to eat meat, consider these sources of protein: legumes, nuts, sprouts, hemp, dairy, and fermented or sprouted soy products like tempeh and tofu. Make sure you don’t rely heavily on processed soy products. Also consider supplementing with whey protein, pea protein, or rice protein powder if needed (other supplementation suggestions are in the book). If you continue to have unresolved mood problems despite implementing the other suggestions in the book, the author asks you to reassess and consider incorporating eggs and possibly fish into your diet, and then meat if you’re willing to go that far.

Foods to limit or avoid with The Anti-Anxiety Food Solution – general

• Empty foods (Diets 1, 2, 3, 4)
  • Avoid on all diets
  • Eat none, ever
  • If you want to control your anxiety, it’s critical that you avoid sugar and processed foods altogether
  • Processed foods, including processed carbohydrates – especially those with artificial ingredients, artificial additives, preservatives, artificial colors, and artificial flavorings. E.g. boxed and packaged foods that contain additives, preservatives, artificial colors, and flavoring agents such as MSG and its many variants (e.g. hydrolyzed protein, autolyzed yeast, sodium caseinate); doughnuts, white bread, cookies, cakes, candy, energy bars, processed meats, fast food, most condiments, most canned foods
  • Processed sugars – sugar, agave nectar, barley malt, brown sugar, corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, glucose, high fructose corn syrup HFCS, invert sugar, isomalt, lactose, maltodextrin, maltose, malt syrup, rice syrup, saccharose, sucrose, syrup, turbinado sugar, xylose
  • Sodas, energy drinks
  • Artificial sweeteners – e.g. acesulfame K, aspartame, neotame, saccharin, sucralose
  • Bad fats – trans fats, hydrogenated oils, margarines, processed vegetable-based oils such as canola oil, corn oil, soy oil, oils that are heat processed and deodorized, salad dressings that contain them. (Cold-pressed olive oil is okay)
  • Genetically modified/GMO foods
  • Caffeine, including coffee and tea. Sometimes the only change that anxious people need to make is to avoid caffeine
• Foods that you have sensitivities towards
  • For some people, food sensitivities can be a factor in anxiety due to gut damage and nutrient deficiencies, as well as stressing the adrenals
  • The foods that most commonly cause reactions are wheat, dairy, eggs, beef, citrus, and pork, which together cause 80% of delayed food reactions
  • Somewhat problematic foods include corn, soy, nuts, chocolate, and cane sugar
  • Other foods that may cause sensitivities include nightshades (tomatoes, potatoes, eggplant, peppers), families of foods, or foods rich in oxalates (including many leafy greens, nuts, and fruits, as well as wheat, soy, cocoa, black tea, chocolate, and some vegetables)
  • Potentially, any food can result in a delayed food reaction. You can identify other food sensitivities with IgG testing
• Legumes (Diet 3)
  • Avoid all legumes on Diet 3 (grain-free, dairy-free)
  • Avoid processed soy in all diets (Diets 1, 2, 3, 4)
• Starchy fresh vegetables (Diet 3)
  • Avoid on Diet 3 (grain-free, dairy-free)
• Gluten-free whole grains (Diet 3)
  • Avoid on Diet 3 (grain-free, dairy-free)
• Grains that contain gluten (Diets 1, 2, 3)
  • Avoid on Diet 1 (gluten-free), Diet 2 (gluten-free, dairy-free), and Diet 3 (grain-free, dairy-free)
• Dairy (Diets 2, 3)
  • Avoid all dairy on Diet 2 (gluten-free, dairy-free), and Diet 3 (grain-free, dairy-free)
  • A few forms of dairy are less likely to be problematic – whey, ghee/clarified butter, and, for some people, fermented or raw-dairy products (check risks), or those made from sheep or goat milk.
  • Avoid fat-free dairy in all diets (Diets 1, 2, 3, 4)

Recommended recipe and food resources

The New Whole Foods Encyclopedia by Rebecca Wood
Julia’s Kitchen Wisdom by Julia Child
The Bold Vegetarian by Bharti Kirchner
Nourishing Traditions by Sally Fallon and Mary Enig
Cooking to Heal by Julie Matthews

Optional – Baby steps to start the diet

If you want to take baby steps getting on to the diet rather than a sudden change of diet, here are the suggested steps:

1. Avoid sugar, foods containing sugar, and “white foods” (white flour, white rice, white pasta, and other refined grains)
2. Avoid all boxed and processed foods and all foods containing artificial colors and other additives
3. Avoid foods that you’re sensitive to or that commonly cause problems, such as wheat (even whole or sprouted wheat)
4. Include more high-quality vegetables, fruit, and protein
5. Be sure to eat breakfast (including some protein) and healthy snacks
6. Switch to all or mostly organic foods and start to experiment with bonus foods
7. For protein, switch to grass-fed meat, pastured poultry and eggs, and wild fish and seafood
8. Eat fermented foods, soaked grains (if you tolerate grains), organ meats, and broths regularly
9. Whenever possible, eat local and seasonal foods

The Anti-Anxiety Food Solution Diet 1 – Gluten-free

Start with this diet. This is a two-week gluten elimination-challenge trial.

• Eat this way for 2 weeks, and observe symptoms related to anxiety, depression, energy, focus, bloating, gas, and constipation, and note any changes. Use the Food, Mood, Energy, Cravings, and Sleep Log (appendix 2 of the book) to monitor what you eat and when, how you feel before you eat (tired, hungry, ravenous, needing comfort, etc.), how you feel after you eat (tired, happy, satisfied, comforted, energized, and so on), and bowel movements

Foods to eat in The Anti-Anxiety Food Solution Diet 1 – Gluten-free

See full list of foods to eat and portion guidelines above – only those marked Diet 1 – Gluten-free, or All Diets

• Animal proteins
• Nonstarchy vegetable proteins
• Fresh fruit
• Good fats
• Beverages
• Legumes
• Starchy fresh vegetables
• Gluten-free whole grains
• Dairy
• Bonus foods

Foods to avoid or limit with The Anti-Anxiety Food Solution Diet 1 – Gluten-free

See full list of foods to avoid above – only those marked Diet 1 – Gluten-free, or All Diets

• Grains that contain gluten
• Empty foods

Diet 1 challenge/reintroduction phase

• On day 15, consume something with gluten at both breakfast and lunch (this is the challenge phase), and then don’t eat anything with gluten for 3 days. Yeast may also be a problem, so the author recommends that you choose yeast-free bread for testing; try something like yeast-free pancakes or a muffin for breakfast and pasta for lunch
• Observe for adverse effects over the course of the next 3 days, since delayed reactions can take that long to show up. Watch for increased anxiety, moodiness, depression, irritability, fatigue, difficulty focusing, bloating, gas, a change in your bowel movements, or an increase in aches and pains
• If you notice increased symptoms during the challenge phase, you’re probably sensitive to gluten. This may be a true allergy, a delayed reaction, or celiac disease. Further testing can help determine which it is. Or you may not have any increase in symptoms, in which case gluten sensitivity probably isn’t an issue for you. if you aren’t certain, you can go off gluten for another 2 weeks and then challenge again
• If you’re following this diet and find you’re doing well and free of anxiety, you can experiment with a traditional foods approach, Diet 4
• If you try this diet for a few weeks and still have problems that seem to be diet related, move on to Diet 2 – gluten-free, dairy free

The Anti-Anxiety Food Solution Diet 2 – Gluten-free, dairy-free

If you try Diet 1 for a few weeks and still have problems that seem to be diet related, eliminate dairy for 2 weeks and then reintroduce it, as described for Diet 1.

If you already know you don’t tolerate dairy well, there’s no need to reintroduce it, and you can begin with this diet, rather than a solely gluten-free one.

Foods to eat in The Anti-Anxiety Food Solution Diet 2 – Gluten-free, dairy-free

See full list of foods to eat and portion guidelines above – only those marked Diet 2 – Gluten-free, dairy-free, or All Diets

• Animal proteins
• Nonstarchy vegetable proteins
• Fresh fruit
• Good fats
• Beverages
• Legumes
• Starchy fresh vegetables
• Gluten-free whole grains
• Bonus foods

Foods to avoid or limit with The Anti-Anxiety Food Solution Diet 2 – Gluten-free, dairy-free

See full list of what foods to avoid above – only those marked Diet 2 – Gluten-free, dairy-free, or All Diets

• Grains that contain gluten
• Dairy
• Empty foods

Diet 2 challenge/reintroduction phase

• On day 15, consume something with dairy at both breakfast and lunch (this is the challenge phase), and then don’t eat anything with dairy for 3 days
• Observe for adverse effects over the course of the next 3 days, since delayed reactions can take that long to show up. Watch for increased anxiety, moodiness, depression, irritability, fatigue, difficulty focusing, bloating, gas, a change in your bowel movements, or an increase in aches and pains
• If you notice increased symptoms during the challenge phase, you’re probably sensitive to dairy. Or you may not have any increase in symptoms, in which case dairy sensitivity probably isn’t an issue for you. if you aren’t certain, you can go off dairy for another 2 weeks and then challenge again
• If you’re following this diet and find you’re doing well and free of anxiety, you can experiment with a traditional foods approach, Diet 4
• If you try this diet for a few weeks and still have problems that seem to be diet related, move on to Diet 3 – grain-free, dairy free

The Anti-Anxiety Food Solution Diet 3 – Grain-free, dairy-free

If you try Diet 2 for a few weeks and still have anxiety or other mood issues, low energy, or sleep and digestive issues, try this diet, which is the most restrictive. This diet is completely free of all grains (including gluten-free grains) and dairy, and also free of starchy vegetables and legumes.

This is a modified version of The Paleo Diet by Loren Cordain and the approach advocated by Natasha Campbell-McBride in Gut and Psychology Syndrome.

Some people feel moody, anxious, tired, or restless after eating any grains, starchy vegetables, or legumes, and it’s possible that these carbohydrates are not being digested and instead are fermenting and feeding harmful bacteria in your digestive system. If this is the case, it’s worth doing an elimination-challenge trial and following the Specific Carbohydrate Diet (SCD) / Gut and Psychology Syndrome (GAPS) guidelines. Follow the diet while not relying so heavily on nuts and nut flours for baking. This diet is also very beneficial if you have candida overgrowth, a bacterial imbalance, or parasites

The amount of carbohydrate is very low if you’re following this diet, so you’ll need to eat more protein and fat.

Foods to eat in The Anti-Anxiety Food Solution Diet 3 – Grain-free, dairy-free

See full list of foods to eat and portion guidelines above – only those marked Diet 3 – Grain-free, dairy-free, or All Diets

• Animal proteins
• Nonstarchy vegetable proteins
• Fresh fruit
• Good fats
• Beverages
• Bonus foods

Foods to avoid or limit with The Anti-Anxiety Food Solution Diet 3 – Grain-free, dairy-free

See full list of foods to avoid above – only those marked Diet 3 – Grain-free, dairy-free, or All Diets

• All grains
• Legumes
• Starchy vegetables
• Dairy
• Empty foods

Diet 3 challenge/reintroduction phase

• There aren’t clear guidelines in the book about how/whether to challenge/reintroduce foods for this diet – presumably follow similar guidelines to Diets 1 and 2, challenging each type of food separately
• If you’re following this diet and find you’re doing well and free of anxiety, you can experiment with a traditional foods approach, Diet 4

The Anti-Anxiety Food Solution Diet 4 – Traditional foods

If you’re following any of the previous diets and find you’re doing well and free of anxiety, you can experiment with a traditional foods approach, which is the least restrictive and includes, among other things, fermented grains and raw dairy.

If you have celiac disease, food allergies, or food sensitivities, continue to exclude the foods you have difficulty with.

This is a modified version of the approach proposed by Sally Fallon in Nourishing Traditions.

Foods to eat in The Anti-Anxiety Food Solution Diet 4 – Traditional foods

See full list of foods to eat and portion guidelines above – only those marked Diet 4 – Traditional foods, or All Diets

• Animal proteins
• Nonstarchy vegetable proteins
• Fresh fruit
• Good fats
• Beverages
• Legumes
• Starchy fresh vegetables
• Gluten-free whole grains – soaked, sprouted, or fermented
• Whole grains that contain gluten – soaked, sprouted, or fermented
• Dairy – raw, preferably fermented
• Bonus foods

Foods to avoid or limit with The Anti-Anxiety Food Solution Diet 4 – Traditional foods

See full list of foods to avoid above – only those marked Diet 4 – Traditional foods, or All Diets

• Empty foods

Health benefits claimed in The Anti-Anxiety Food Solution

The diets in this book claims to reduce the risks for: agitation, anxiety, brain allergies, cerebral allergies, depression, feeling overwhelmed, fears, generalized anxiety disorder GAD, insomnia, irritability, mood swings, obsessive-compulsive disorder OCD, panic attacks, panic disorder, phobias, post-traumatic stress disorder (PTSD) social anxiety disorder, social phobia, specific phobias

As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.

Get a copy of The Anti-Anxiety Food Solution for the detailed reasoning behind the recommendations, questionnaires, testing suggestions, supplementation including balancing brain chemistry with amino acids, tips on improving your digestion, and lifestyle changes.

The book’s website is www.antianxietyfoodsolution.com. Facebook: https://www.facebook.com/TrudyScottAntianxietyFoodSolution; Twitter: https://twitter.com/everywomanovr29.

How has this diet helped you? Please add a comment or question below.