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The Antianxiety Food Solution by Trudy Scott

April 26, 2021 By Trudy Scott 21 Comments

antianxiety food solution

The Antianxiety Food Solution

– How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings
by Trudy Scott, CN (published by New Harbinger, 2011)

It’s remarkable how much the foods we eat can impact our brain chemistry and emotions. What and when we eat can make the difference between feeling anxious and staying calm and in control. But most of us don’t realize how much our diets influence our moods, thoughts, and feelings until we make a change. In this book, you’ll find four unique antianxiety diets designed to help you address nutritional deficiencies that may be at the root of your anxiety and enjoy the many foods that foster increased emotional balance.

This easy-to-use guide helps you choose the best plan for you and incorporates effective anxiety-busting foods and nutrients. You’ll soon be on the path to freeing yourself from anxiety—and enjoying an improved overall mood, better sleep, fewer cravings, and optimal health—the natural way!

In The Antianxiety Food Solution, you’ll discover:

  • How to assess your diet for anxiety-causing and anxiety-calming foods and nutrients
  • Foods and nutrients that balance your brain chemistry
  • Which anxiety-triggering foods and drinks you may need to avoid
  • Easy lifestyle changes that reduce anxiety and increase happiness

Buy your copy

 

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Endorsements

This book “fills an important gap in the popular literature on anxiety. It provides clear, helpful guidelines for utilizing nutrition to overcome anxiety.Edmund Bourne, PhD, author of The Anxiety and Phobia Workbook
A great book with plenty of practical advice backed by science.Daniel G. Amen, MD, author of Change Your Brain, Change Your Life
Every one of the millions now suffering from anxiety has a new friend in Trudy Scott, whose book offers them a nutritional lifeline.  Replete with specific and practical suggestions, this book is backed up by research and clinical expertise.Julia Ross, MA, MFT, author of The Mood Cure and The Diet Cure
This book is a must-read if you have anxiety and want to treat the underlying causes and heal, rather than having to rely on medications. Adjust your brain chemistry with the right nutrients and you can reclaim your brain and your life!Hyla Cass, MD, author of 8 Weeks to Vibrant Health
This book is a real tour-de-force in complementary mental health literature and should be on the shelves of every anxiety sufferer. It’s a user-friendly and balanced book about foods and nutrients that can reduce anxiety, and it is also refreshingly original.Jonathan Prousky, MSc, ND, professor of clinical nutrition at the Canadian College of Naturopathic Medicine and author of Anxiety: Orthomolecular Diagnosis and Treatment
As a nutrition and fitness expert and the mother of a child with an emotional disorder, I find this book invaluable. It is one I will use myself and recommend to both clients and colleagues.JJ Virgin, CNS, CHFS, nutrition and fitness expert, author of Six Weeks to Sleeveless and Sexy, and cohost of TLC’s Freaky Eaters
A leader in the field of food and mental health, Trudy Scott supplements the core themes of food and gut health with chapters on amino acids, pyroluria, and lifestyle changes. Trudy aptly emphasizes that readers should try to find the root cause of their health problems.Lawrence E. Cormier, MD, holistic psychiatrist in Denver, CO
This book may be the key you’ve been looking for. It does an excellent job of explaining the science behind anxiety and then bringing it to a practical level, providing a nutritional and integrative approach to anxiety.Elizabeth Lipski, PhD, CCN, director of doctoral studies at Hawthorn University in Whitethorn, CA, and author of Digestive Wellness
Trudy Scott’s work communicates something I tell my patients every day: there is a powerful connection between what we eat and how we feel.Mike Dow, PsyD, cohost of TLC’s Freaky Eaters
I recommend this book not only to those who suffer from anxiety, but to their health care providers as well.Karla Maree, certified nutrition consultant, neuronutrient therapist, and director of nutritional therapy at Recovery Systems Clinic
A comprehensive book providing the nation with much-needed formulas for overcoming anxiety and restoring stable emotions!Joan Mathews-Larson, PhD, LADC, founder of the Health Recovery Center in Minneapolis, MN, and author of Depression-Free, Naturally
This book offers a wealth of useful information for those who would like to try dietary and other lifestyle changes in order to improve their mental health. It is also a valuable resource for clinicians interested in broadening their approach to the treatment of anxiety.Felice N. Jacka, PhD, research fellow at the University of Melbourne in Australia
Full of practical tips for restoring balance to your body and mind. I highly recommend it.Mark Atkinson, MD, author of The Mind-Body Bible
The Antianxiety Food Solution is one of the most comprehensive guides to nutritional healing for anxiety.Elizabeth Large, ND
Trudy Scott is an expert on the relationship between food and mood, an often neglected area. This book provides clearly presented practical information, which I believe to be important adjunctive help in the treatment of anxiety, depression, and serious mental illness.Katherine Falk, MD, psychiatrist in New York, NY
An easy-to-read book that should help many people with anxiety.Michael B. Schachter, MD, CNS, board-certified psychiatrist
 

Buy the book from Amazon
Buy the Kindle from Amazon
Buy the book in German

 

Reviews from readers

I can “recommend it for practitioners who have patients/clients who want to improve their affect, increase energy levels (who doesn’t!), suffer from anxiety, poor memory or sleep issues. Pass on this book to them and ask them to read it through cover to cover. It’s got a wealth of tips and resources linking behaviour with nutrition, and does it gracefully and with much self-insight.

I’ve read many books on the subject of psychology and biochemical links, and this is definitely one of the best written. It’s aimed at the intelligent reader who may have a little knowledge of nutrition, as well as practitioners and those who use patient centred approaches within their practice.

Donald Scott, Osteopath & Naturopath, Natural Therapy Centre, Kilmacolm, Inverclyde, United Kingdom

I cried my way thru this book ~ out of JOY~ for finally finding a very helpful book! I have been on a journey for 10 years trying to navigate issues with depression, stress, anxiety, insomnia and other fun things. I’ve been to doctors, psychologists, psychiatrists and counselors. I’ve been put on medication which after many years of that left me suicidal, overweight, depressed and very angry. It is VERY frustrating trying to navigate doctors, testing and information out there that could help you. This summer I read several books that addressed depression from a dietary and nutrition standpoint. This one was the best in my opinion. It’s not too long, easy to read and understand, and well organized. And it agreed with several things I had read in other books ~ such as the use of amino acids, vitamins and issues with gluten and sugar to address depression, etc. There’s many good ‘life stories’ in it too which help you relate. Thanks Trudy Scott!

Kathy Masterson, Amazon review

Book reviews

  • by Mira Dessy, Certified Nutrition Educator and holistic health columnist and featured in Nourishing Bytes, the ezine produced by the National Association of Nutrition Professionals, June 2011.
  • by Dr Winston Chung, MD and Child Psychiatrist, and featured the SFGate blog City Brights.

Table of contents

Introduction

My Story
Anxiety Statistics and Facts
Causes of Anxiety
What Is a Natural Approach and Why Use It?
Overview of the Book

Chapter 1: Figure Out Your Optimum Antianxiety Diet

The Antianxiety Food Solution Diets

Antianxiety Food Solution Diet 1: Gluten Free
Antianxiety Food Solution Diet 2: Gluten Free and Dairy Free
Antianxiety Food Solution Diet 3: Grain Free and Dairy Free
Antianxiety Food Solution Diet 4: Traditional Foods

Foods to Include

Eat Real, Whole, Good-Quality Foods
Eat Frequently Enough
Eat Quality Animal Protein

Red Meat
Poultry and Eggs
Fish and Other Seafood

Eat Nonstarchy Fresh Vegetables
Eat Fresh Fruit
Eat Good Fats
Keep Hydrated
Eat Legumes
Eat Starchy Fresh Vegetables
Eat Gluten-Free Whole Grains
Consume Dairy
Eat Whole Grains That Contain Gluten

Foods to Avoid

Avoid Empty Foods
Other Foods You May Need to Avoid

Eat Bonus Foods
Recipe and Food Resources
Wrapping Up

Chapter 2: Avoid Sugar and Control Blood Sugar Swings

The Harmful Effects of Sugar and Sweeteners
Sugars and Sweeteners Defined
Where Sugar Is Found
Artificial Sweeteners
What to Use Instead of Unhealthy Sugars and Artificial Sweeteners
Control Blood Sugar Swings

Benefits of Controlling Blood Sugar Swings
Simple Dietary Changes to Help Control Blood Sugar Swings
Supplements

How Quickly You Can Expect Improvements
If You Have a Sugar or Carb Addiction and Can’t Quit

Chapter 3. Avoid Caffeine, Alcohol, and Nicotine

Coffee and Caffeine

Caffeine and Anxiety
Other Reasons to Consider Giving Up Caffeine
How to Quit Caffeine and What to Drink Instead
If You Do Want to Drink Coffee

Alcohol

Nutritional Deficiencies Due to Alcohol Consumption
Alcohol and Low Blood Sugar
Alcohol Sensitivity
How to Quit Alcohol

Nicotine

Nicotine and Anxiety
How to Quit Smoking

How Quickly You Can Expect Improvements

Chapter 4. Address Problems with Gluten and Other Foods

Why Food May Be Affecting Your Mood
True Food Allergies
Food Sensitivities or Delayed Food Reactions
Problems with Gluten

Gluten, Anxiety, and Other Mood Problems
Gluten and the Digestive System

Testing for Gluten Sensitivities

Two-Week Gluten Elimination-Challenge Trial
Lab Tests for Gluten Sensitivity

Salivary Antigliadin Antibodies
IgG Antibodies for Gluten-Containing Grains
Elevated Thyroid Antibodies

Testing for Celiac Disease

Alternatives to Grains That Contain Gluten
If Gluten Isn’t a Problem
Problems with Dairy Consumption
Problems with Other Foods
Problems with All Grains and Starchy Vegetables
Using Amino Acids to Reduce Cravings
Allergies and Anxiety Due to Low Blood Histamine
How Quickly You Can Expect Improvements

Chapter 5. Improve Your Digestion

The Digestive Process

Why Good Digestion and Absorption Are Important
Using Your Stool as a Clue to Your Digestive Function

Eating Guidelines for Good Digestion

Eat Foods That Promote Good Digestion and Skip Poor-Quality Food
Change Your Eating Habits

Causes of Poor Digestion and How to Improve Your Digestion

Low Levels of Stomach Acid or Pancreatic Enzymes

Testing for Low Stomach Acid and Pancreatic Enzymes
How to Correct Low Stomach Acid or Low Pancreatic Enzymes

Large Intestine Issues
Bacterial Imbalance or Parasites
Candida Overgrowth

Testing for Bacterial Imbalance, Parasites, and Candida
Controlling Candida and Increasing Beneficial Bacteria

Foods and Nutrients for Healing a Damaged Digestive System
Liver or Gallbladder Problems
How Quickly You Can Expect Improvements

Chapter 6. Balance Brain Chemistry with Amino Acids

GABA

Steps to Raise GABA Levels

Serotonin

Steps to Raise Serotonin Levels

Catecholamines

Steps to Raise Catecholamine Levels

Endorphins

Steps to Raise Endorphin Levels

Testing for Levels of Amino Acids
Drug of Choice
Guidelines for Supplementing with Amino Acids
Amino Acid Precautions
How Quickly You Can Expect Improvements

Chapter 7. Address Pyroluria or Low Levels of Zinc and Vitamin B6

Prevalence of Pyroluria and Co-occurring Disorders
Testing for Pyroluria

Pyroluria Urine Test
Zinc Taste Test
Vitamin B6 Testing
Fatty Acid Testing
Comprehensive Metabolic Profile

Zinc, Vitamin B6, and Fatty Acids for Pyroluria

Zinc Supplementation
Food Sources of Zinc
Vitamin B6 Supplementation
Food Sources of Vitamin B6
Fatty Acids for Pyroluria
Other Nutrients for Pyroluria

How Quickly You Can Expect Improvements

Chapter 8. Other Nutrients, Hormone Imbalances, Toxins, Medications, and Lifestyle Changes

Basic Supplements

Multivitamin and Multimineral with B Vitamins
Iron
Vitamin C

Individual Nutrients for Anxiety

Extra B Vitamins
Magnesium and Calcium
Vitamin D
Omega-3s and Omega-6s
Theanine and Lactium

Hormone Imbalances

Adrenal Dysfunction
Thyroid Dysfunction
Sex Hormone Imbalances in Women

Reduce Your Exposure to Toxins

Toxins in the Home
Heavy Metals

Understand the Effects of Medications

Make Important Lifestyle Changes

Do Some Exercise, Preferably Outdoors
Get Enough Sleep
Consider Therapy and Support Groups
Set Aside Time for Relaxation

Take Up Yoga, Tai Chi, Qigong, or Meditation
Take a Real Vacation Every Year
Try Guided Imagery
Other Techniques That May Help

Parting Words

Appendices

  1. Sue’s Story
  2. Food, Mood, Energy, Cravings, and Sleep Log

Resources

Internet Resources for Healthy Eating and Living
Lab Tests
Recommended Reading

Nutritional Healing
Food, Cooking, and Cookbooks

References

A selection of quotes and facts from each chapter

Here are a selection of quotes and facts from each chapter of the book:

Introduction

“There’s a reason why I’m so passionate about working with people with anxiety and why I’m writing this book. I’ve had my own personal journey with anxiety…”

Chapter 1: Figure Out Your Optimum Antianxiety Diet

There are 4 antianxiety diets but “Eating real, whole, good-quality food is the foundation of this book and any program to prevent and alleviate mental health issues such as anxiety….”

Chapter 2: Avoid Sugar and Control Blood Sugar Swings

“Sugar and alcohol may contribute to elevated levels of lactate in the blood, which can cause anxiety and panic attacks”

Chapter 3: Avoid Caffeine, Alcohol, and Nicotine

In a study, “…those with panic disorders experienced increases in symptoms such as nervousness, fear, nausea, heart palpitations, and tremors after consuming caffeine and said the effects were similar to how they felt during a panic attack…”

Chapter 4: Address Problems with Gluten and Other Foods

“Clinical experience and specific studies support the connection between gluten and anxiety, social phobia, depression, and even schizophrenia”

Chapter 5: Improve Your Digestion

“…people with digestive complaints such IBS, food allergies and sensitivities, small intestinal bacterial overgrowth and ulcerative colitis frequently suffer from anxiety and…depression.”

Chapter 6: Balance Brain Chemistry with Amino Acids

“GABA plays a major role in anxiety, and serotonin plays a role in at least some types of anxiety…. The great thing about supplementing with amino acids is that you’ll get immediate feedback: positive effects, adverse effects, or no changes at all.”

Chapter 7: Address Pyroluria or Low Levels of Zinc and Vitamin B6

“Low levels of zinc and vitamin B6 are frequently associated with a type of anxiety characterized by social anxiety, avoidance of crowds, a feeling of inner tension, and bouts of depression”

Chapter 8: Other Nutrients, Hormone Imbalances, Toxins, Medications, & Lifestyle Changes

“Mild to moderate deficiency of vitamin C may be associated with increased nervousness and anxiety… Supplemental magnesium together with vitamin B6 was shown to alleviate anxiety-related premenstrual symptoms, as well as breast tenderness and menstrual weight gain…”

As you can see, there are many factors that can affect how anxious you feel and since we are all biochemically unique it’s important to figure out and address what may be triggering your anxiety, mood issues and associated cravings.
 

Buy the book from Amazon
Buy the Kindle from Amazon
Buy the book in German

 

Once you’ve read your copy (or listened to the audio version) I would love to hear back from you on how my book has helped you and/or family members – either here in the comments below or via an Amazon review or a review on another platform.

Feel free to post your questions too.

 

[The above statements have not been evaluated by the Food and Drug Administration. Products listed in this blog post are not intended to diagnose, treat, cure or prevent any disease.]

 

The amino acids and pyroluria supplements I use with my clients

Additional Anxiety Resources
Click on each image to learn more

gaba quickstart

Filed Under: Antianxiety Food Solution, Anxiety, Books Tagged With: 5-HTP, anxiety, anxious, blood sugar, caffeine, diet, digestive, GABA, gluten, IBS, panic, premenstrual, pyroluria, real whole food, serotonin, sugar, the antianxiety food solution, Trudy Scott, tryptophan

About Trudy Scott

Food Mood Expert Trudy Scott is a certified nutritionist on a mission to educate and empower anxious individuals worldwide about natural solutions for anxiety, stress and emotional eating.

Trudy is the author of The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings and host of The Anxiety Summit now in its 6th season and called a “bouquet of hope.”

Trudy is passionate about sharing the powerful food mood connection because she experienced the results first-hand, finding complete resolution of her anxiety and panic attacks.

Reader Interactions

Comments

  1. Tara says

    April 30, 2021 at 11:22 am

    Just ordered your book and am excited to go through it! Is there any information regarding lithium, gaba and tryptophan for children with ADHD and ODD? My daughter has been recently diagnosed and we’re trying to navigate what might be most helpful. We have removed gluten from the diet which has been a wonderful start and we have seen some change already. Thanks!

    Reply
    • Trudy Scott says

      May 1, 2021 at 11:03 pm

      Tara
      So glad to hear gluten removal has led to some changes already. I encourage you to continue with the dietary changes and blood sugar balancing. All this often has a huge impact with children. With regards to the amino acids, I don’t specifically write about children but everything can be applied by starting with very low doses.

      Dr. James Greenblatt’s work on low dose lithium (lithium orotate) is a great resource. It’s something I often use with clients once the foundations are in place

      Reply
      • Tara says

        May 3, 2021 at 8:17 am

        Thank you again so very much! I will look into Dr. Greenblatt.

  2. Pen Helm says

    June 12, 2021 at 9:27 am

    Are old comments from here still available? I wanted to show them to my naturopath but they’re gone.

    Reply
    • Trudy Scott says

      June 14, 2021 at 11:23 pm

      Pen
      No comments from the blog have been deleted – perhaps it was on another blog post?

      Reply
  3. Erika says

    July 9, 2021 at 4:34 pm

    Unfortunately the online store Trudy uses does not ship to Australia. Very difficult to get the products she recommends.

    Reply
    • Trudy Scott says

      July 10, 2021 at 12:09 am

      Erika
      I am trying my best to source products in Australia. For now many of the amino acids can be purchased in bulk powder from sports nutrition shops. You can also get international shipping using a company like shipitto – see the section “What about international orders?” on this blog https://www.everywomanover29.com/blog/amino-acids-pyroluria-supplements/.

      Reply
  4. Adrienne says

    July 18, 2021 at 8:29 pm

    Looking for someone to help put a program together for my adult daughter.

    Reply
    • Trudy Scott says

      July 19, 2021 at 12:16 am

      Adrienne
      I would start by reading the book and having her read it too, starting with the foundational dietary changes. I’m not taking new clients right now so feel free to sign up on the waiting list. We do also have online group programs if that works for you/her.

      Reply
  5. Susan says

    August 9, 2021 at 6:44 pm

    Hi Trudy, I have been getting your e-mails for a year and a half or so. Sometimes I’ll read your blog. I had never heard of Pyroluria till I saw it on your site. I just finished reading your book. I borrowed it from our local library, which I felt so blessed to find it available there. I found it very interesting. I started reading and taking notes on it for a second time through. I did score fairly high on the Pyroluria questionnaire. I have made great strides in overcoming depression, but still deal with anxiety, though I’m so much improved in the past few years. I benefitted much with homeopathy in the last year and a half. I don’t want it to go without saying, I trust the Lord Jesus Christ as my personal Savior and have cried out to Him for help and guidance many times in these areas! Since I’m so much improved in the areas of depression (nearly non existent now) and anxiety, would taking a test now show that I have Pyroluria, (if I do indeed have it) when the symptoms are much improved? Or do you need to be in the midst of the symptoms for the tests to indicate? Also, after reading your book, I find my anxiety increases when I think of all the choices involved in treating, testing, changing routines.

    I have been off refined sugar for 2 and a half years. I do eat carbs and have been allowing gluten in for half a year or so. I have been weaning myself off coffee and seldom have it, though I still enjoy caffeine in a cup of morning tea. My insomnia/sleep is hard to ‘read’. Spring of 21 I was having trouble with sleeping through the night. Then for about 6 or 7 weeks, I slept great, now in the last week or so I’m having more trouble with sleep again. This seems crazy, but after reading your book, and getting anxious about all the information and then not taking steps, I imagine that anxiety could be affecting my sleep.

    My take away after picking up your book and going through it a second time is that nutrition is so important. I appreciate your willingness to share your research and findings as well as your kindness. I don’t know if this is a Pyroluria symptom, but this is not easy to share online.

    Thanks much,
    Susan

    Reply
    • Trudy Scott says

      August 12, 2021 at 11:56 pm

      Susan
      Thanks for your kind words and do glad to hear you’ve gained so much value from my book and seen improvements! Good job being off refined sugar! I would consider caffeine in tea and gluten to be possible factors in ongoing anxiety and insomnia.

      Pyroluria testing only offers results when off the supps and in the midst of symptoms. There are often also false negatives so I rely on the questionnaire and response to supps.

      Reply
  6. Kaye says

    August 26, 2021 at 6:15 pm

    I unsubscribed by error Trudi. I’m sorry… l love yr knowledge & teaching. Please subscribe me again. Many,many thanks. Kaye, Australia

    Reply
    • Trudy Scott says

      August 27, 2021 at 5:40 am

      Kaye
      Please use the sign up to the top right of the blog. I cannot add anyone as it would be considered spam

      Reply
      • Diana says

        February 19, 2022 at 12:25 pm

        What or which is the best collegens

  7. Nancy says

    September 5, 2021 at 9:37 am

    May I please sign up for your newsletter and/or updates.

    Reply
    • Trudy Scott says

      September 8, 2021 at 2:31 am

      Nancy
      Please use the sign up to the top right of the blog. I cannot add anyone as it would be considered spam

      Reply
  8. Sharon J Franklin says

    January 29, 2022 at 4:09 pm

    Is there nutrition help for someone with bi-polar disorder?

    Reply
    • Trudy Scott says

      January 29, 2022 at 10:43 pm

      Sharon

      If you are new to the amino acids and other anxiety nutrition solutions like real whole food, quality animal protein, fermented foods, organic produce, health fats, gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc, much of this information from my book is considered foundational many mental health disorders including bipolar.

      What is your diet like right now – gluten-free, sugar-free, caffeine-free, eating protein at breakfast for blood sugar control, real whole foods, grass-fed red meat, wild fish, fermented foods etc?

      Resources on the blog:
      – Bipolar, disruptive mood or gluten and junk food? https://www.everywomanover29.com/blog/bipolar-disruptive-mood-or-gluten-and-junk-food/
      – Midday bright light therapy for bipolar depression https://www.everywomanover29.com/blog/midday-bright-light-therapy-bipolar-depression/
      – Toxoplasma gondii: schizophrenia, bipolar disorder, OCD and unresolved anxiety? https://www.everywomanover29.com/blog/toxoplasma-gondii-schizophrenia-bipolar-disorder-ocd-unresolved-anxiety/
      – Microdose lithium formulation is capable of halting signs of advanced Alzheimer’s and improving cognition https://www.everywomanover29.com/blog/microdose-lithium-formulation-is-capable-of-halting-signs-of-advanced-alzheimers-and-improving-cognition/

      Be sure to look into Dr. Greenblatt’s book ““Nutritional Lithium: A Cinderella Story: The Untold Tale of a Mineral That Transforms Lives and Heals the Brain” https://amzn.to/2S5YXAK (my Amazon link)

      Reply
  9. Robert Montgomery says

    April 8, 2022 at 3:47 pm

    Trudy good info. here. Q for you. Your book was written in 2011 approximately 11 years ago. Has there been a update since then as things change overtime as we learn & grow more regarding Amino Acids & downstream effects. Thanks !!!

    Reply
    • Trudy Scott says

      April 9, 2022 at 11:27 pm

      Robert
      My book is still current and relevant. One change would be the mention of folic acid – today I’d discuss methylfolate instead.

      Newer research and other amino acid applications (like swallowing issues due to spasms etc) are all covered in my blog posts here on the website, but what I share in the book is still foundational to all my work, writings, speaking and education.

      Thanks for asking and I hope you find it helpful

      Reply
  10. NANCY says

    May 14, 2022 at 2:53 am

    COULD YOU PROVIDE THE AMOUNTS OF THESE SUPPLEMENTS WE COULD START WITH?

    Reply

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