Intrusive thoughts are a symptom of anxiety, are more common than you’d expect and it’s not just you who experiences them. Today’s case study illustrates the power of diet: a low carb/high fat diet (not as strict as keto) completely eliminated a lifetime of horrible and bizarre intrusive thoughts for one woman. Read examples of her actual intrusive thoughts below and check out the supporting research and other case studies.
Ruthie suffered from intrusive thoughts as a child and most of her adult life, and assumed everyone did too. As a child, she would share some of her bizarre thoughts with other children, and they would stare at her and tell their parents. Her own parents became extremely concerned believing she might do one of these bizarre things. Her husband would sometimes look at her in horror when she asked certain questions. As an adult, she was told she was “unusual in a nice sort of way-haha!” This is how she described some of her intrusive thoughts:
They took the form of either myself or family members doing horrible/bizzare things or I would get in the car to go someplace and imagine one of the other drivers on the road doing something bizarre and my mind would follow it right through to the end result of what the individual caused to happen. I would arrive at my destination not remembering any part of my drive, my mind was so busy.
She goes on to share some of her postpartum experience with intrusive thoughts:
Everyone thought I had postpartum depression with my first child but it was the intrusive thoughts that had put me into a panic regarding her care. It was wonderful when a therapist told me it was the intrusive thought component of OCD and I could put a name to it.
It was the greatest delight of my life, when both children grew bigger and stronger than me so I knew, even though I knew I would never hurt them, they had the chance to defend themselves!
For her, eating high fat/low carb has eliminated her lifetime of intrusive thoughts:
Fast forward to discovering the low carb/high fat (LCHF) eating plan (not as strict as keto) and my intrusive thoughts have been gone for almost 2 years now (unless I become overtired).
It is a simply horrid disorder to have. I am just glad now it is well known but it really upsets me that it is being treated with dangerous psychotropic drugs that can do more harm than good when diet changes could be the solution.
I asked if she had ever used GABA or tryptophan (covered in part 1) or any other nutrients during any of the really bad periods and if any of it had helped. She shared that tryptophan gave her dreams that were too vivid and “by the time I was aware of GABA as a possibility, I had changed my diet and my problems had basically been resolved.”
She also confirmed her LCHF diet is predominantly gluten/grain free except the occasional splurge. I suspect these splurges may contribute to her feeling overtired and factor into her intrusive thoughts showing up again.
These are powerful results and I’m thrilled for her. I also appreciate her willingness to share and for allowing me to include her story.
A low carb/high fat (LCHF) / Ketogenic diet study
Most of the LCHF diet research focuses on weight loss and improvement of metabolic markers for conditions like diabetes. However, there is some promising new research on mental health.
This 2020 paper is one example – Ketogenic Diet: A Dietary Modification as an Anxiolytic Approach?
Diets with low amounts of carbohydrate consumption (low-carb) seem promising both for weight mass optimization among mentally ill patients and for their possible anxiolytic effect.
A diet is characterized as being low-carb high-fat (LCHF) when fat comprises >70% of the daily calorie consumption, with sugars [or carbs] being 5–15%, and the rest of the calorie intake being made up of proteins.
This paper discusses anxiety and the role of serotonin, GABA/glutamate imbalance, hypothalamic-pituitary-adrenal axis and elevated cortisol, inflammation and oxidative stress, the microbiome and leaky gut.
It also covers some ways LCHF diets may reduce anxiety: via impacts on the microbiome (with GABA being produced by good bacteria in the gut), by reducing inflammation and oxidative stress, and by providing omega-3 fatty acids and healthy oils (such as olive oil). The inclusion of real whole foods (i.e. no processed junk foods) with quality protein and zinc-rich foods such as oysters, low glycemic index carbohydrates and leafy greens as a source of magnesium, all contribute too.
The authors do mention canola oil which I do not recommend. And contrary to their mention of egg whites, I recommend the entire egg.
Their conclusion includes these statements:
In our mind, the LCHF diet is a promising, well-accepted diet regimen which has an impact on anxiety disorders…
The evidence mentioned in this paper should encourage psychiatrists to recommend LCHF diets as advice somewhere between psychotherapy and pharmacology, or as an add-on to those two.
And I’ll add this: let’s consider LCHF instead of psychotherapy and pharmacology. As you heard Ruthie share above and as you’ll read below, diet changes alone can have profound effects.
Dietary changes alone can be profound for many folks
I’ve blogged extensively about diet in the past: ketogenic diets, the omnivore or Paleo diet and grain-free diets. Diet provides the foundation of any anxiety nutritional program but many people don’t realize or acknowledge that dietary changes alone can be profound for many folks.
I’ll typically hear something like this: “My anxiety [or depression or intrusive thoughts] are too severe for only diet to make a difference. I’m someone who really does need medication.”
As you’ll see below, diet alone can make a huge difference and is often the only thing that needs to change:
Two schizoaffective patients of Dr. Chris Palmer, a psychiatrist from Harvard’s McLean Hospital in Belmont, Massachusetts, tried a ketogenic diet for weight loss. As well as losing weight, they experienced reductions in auditory hallucinations and delusions, had a better mood and had more energy. I review the 2018 study and offer my insights in this blog.
This type of diet is also referred to as a cave-man type of diet. Even though this 2018 study was only showing associations and not a cause-and-effect, it’s still very encouraging to see new research in the field of nutritional psychiatry, further supporting the results we see in clinical practice.
I share many success stories in this blog. Here is an example from one woman: “Three days after I stopped eating grains, my chronic depression lifted and has never returned (it’s three years later now).”
I write about a 2016 study where gluten was found to be the cause of a childhood case of obsessive-compulsive disorder (OCD). Intrusive thoughts are common with OCD and a gluten-free diet (and some other interventions) led to a “marked reduction of OCD symptoms and anxiety along with marked improvement of social behavior and school work.”
This is a small selection of many similar articles on the blog.
Other nutritional and hormonal solutions
This blog is part 2 of my deeper dive into intrusive thoughts and as a follow-on to part 1 where I cover low GABA, low serotonin, low zinc, low vitamin B6 (and pyroluria) and hormone imbalances as root causes for some individuals.
- Many people “did not realize intrusive thoughts were a ‘thing’ a symptom of something” and thought it’s just something that happens to them
- A definition of intrusive thoughts from The Anxiety and Depression Association of America and the fact that “Unwanted intrusive thoughts can be very explicit, and many people are ashamed and worried about them, and therefore keep them secret.”
- The article that inspired these blogs on intrusive thoughts: The Debilitating Anxiety Symptom No One Ever Talks About
- How to address low GABA, low serotonin, pyroluria (low zinc & vitamin B6) and hormone imbalances as possible causes (and examples from folks with these causes, plus supporting research)
As I mentioned in part 1, my purpose is to share actual examples from real people so you can see how varied these intrusive thoughts can be. And recognize that they are a thing and that you are not alone if you experience them.
And, of course, to create awareness that there are nutritional solutions.
My book as a resource if you are new to nutritional psychiatry
If you are new to nutritional psychiatry, do read this blog: Nutritional medicine in modern psychiatry: position statement by ISNPR.
If you do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, I highly recommend getting it and reading the chapters on diet, sugar and blood sugar control, gluten and grains, and caffeine/alcohol so you have the foundation in place. Who knows, it may be the only changes you need to make to eliminate your intrusive thoughts and other anxiety symptoms!
Be sure to share it with the health team you or your loved one is working with.
If you are new to using the the amino acids GABA or 5-HTP/tryptophan as supplements, I cover this and pyroluria in part 1: Intrusive thoughts are a thing with anxiety: low GABA, low serotonin, pyroluria (low zinc & vitamin B6) and hormone imbalances as possible causes. Be sure to read the many comments and especially Kimberly’s feedback – she combined everything in the above blog and saw wonderful results.
As I mentioned in part 1, let’s talk about intrusive thoughts so we don’t have to feel alone and so we can find solutions. And share your success with nutritional solutions when something works for you. Share it with your friends, your health practitioner, researchers and on this blog.
Did you know intrusive thoughts are a thing, or did you think it was just you? And what kind of intrusive thoughts have you had?
Are you surprised that a LCHF/keto or similar diet could have such a profound impact?
Has a dietary approach alone helped you eliminate your intrusive thoughts or other anxiety symptoms? Or has diet, in conjunction with amino acids such as GABA and tryptophan helped?
What else has helped eliminate or reduce your unwanted intrusive thoughts?
Feel free to ask your questions here too.
Fortunately, I personally do not suffer with depression specifically, and perhaps another time/place I could speak to the carnivore/animal-based/LCHF way of eating due to crohns and other health challenges. I do have close friends that suffer with depression, anxiety etc, and I do gently try to encourage them to read a bit more about this WOE but they seem less interested. I just wanted to point out that besides GABA being produced by specific gut bacteria, if your lucky to have a good biome, GABA is also up-regulated by taurine, which is mainly found in meat and fish, namely animal products, and as we age taurine is synthesized less endogenously.
Dolores
Well done for gently encouraging your friends. Unfortunately, as you’re probably aware, many folks have to hit rock bottom before they’re willing to consider diet and nutrients. But keep planting those seeds!
Good points about taurine and GABA. Taurine also helps the liver create bile salts, thereby helping with fat digestion and very needed for hormone and neurotransmitter production. Bile also helps with toxin removal and toxins contribute to anxiety/depression.
Please do share your experiences with carnivore/animal-based/LCHF way of eating due to Crohn’s disease and other health challenges.
Wow, I am so happy to find this! I’ve had OCD intrusive thoughts since childhood. I did keto for a year and a half and lost 30 lbs. It was breakthrough for me, no sugar binges for a year, which was a first, and I never felt more even-keeled mentally…although I was still borderline overweight and missed bread and sugar. I’m currently the lowest adult weight I’ve ever been and in a healthy range, but I got here under eating. Lots of carbs, not as much fat. I find my intrusive thoughts are in overdrive sometimes. sleep is low but I’m wired…and I haven’t had a menstrual period in nine months. I am feeling led back to eating more meat eggs, full fat dairy etc. I don’t have a gallbladder but did okay on keto after adjusting. I’m in that cycle of living for a dessert binge. So… I’m looking forward to reading all you have to say! big thank you *hug*
Annie
Be sure to read the other blog on intrusive thoughts too https://www.everywomanover29.com/blog/drastic-reduction-in-intrusive-thoughts-anxiety-and-fears-and-better-sleep-with-gaba-tryptophan-5-htp-and-the-pyroluria-protocol/
HI Trudy,
I am just beginning Julie’s course and I am not familiar with these differentiations. I know you both from good old Bauman days. I finally graduated in 2004 and I remember when you lived in Marin and worked at Julia Ross’s clinic.
I have to start back at square 1 and understand what you mean about carbohydrates. Time will tell as I study more and dig into her modules in my pokey way. Am personally possibly dealing with Psyillac Disease and have had a dermatitis for over 2 months. I am doing testing and have known to avoid wheat and similar gluten since 2008. In 2016 I had a serious reaction to some cleaning products that triggered a similar situation. Because my daughter had worked with Dr. Boyer Cole on her allergies, I knew to give up coconut and limit dairy. Recently I noticed eggs causing me to have more inflammation. My Naturapath, Kathleen Harley, ND has put me on LowDoseNaltrexone.
Nevertheless, I think what you are doing is fascinating. I will soon be more aware of what a Paleo Diet means and possibly being grain free. I recently found it helpful to be on Tre-en-en from Neolife. I’ll be checking out my tendency to Pyroluria and Dr. Harley is having me retest my Cortisol. (+Kaiser had me test many markers totalling 12 vials of blood). Fortunately, I knew to get off the Steroids after 10 days!
Sorry this is so long. My main thing is that I will need to be more educated to understand what you are saying! Thanks!
Susan
Lovely to see you commenting here – good memories of the Bauman/NANP and Marin days!
I think you mean celiac disease as this can be a factor with herpetiformis dermatitis. And of course gluten and other grains (all of which are considered high carb too) can contribute to anxiety, depression and intrusive thoughts too. Are these issues you deal with too?
If pyroluria is a factor I cover this in the other blog on intrusive thoughts – Intrusive thoughts are a thing with anxiety: low GABA, low serotonin, pyroluria (low zinc & vitamin B6) and hormone imbalances as possible causes https://www.everywomanover29.com/blog/intrusive-thoughts-are-a-thing-with-anxiety-low-gaba-low-serotonin-pyroluria-low-zinc-vitamin-b6-and-hormone-imbalances-as-possible-causes/
You’ll find Julie’s program to be extremely valuable. And until then my book chapters on diet, sugar/blood sugar, gluten and grains offer a nice summary.
And this blog post offers a high level comparison of Paleo and keto https://thepaleodiet.com/paleo-vs-keto (keep in mind it’s written by Loren Cordain’s team and favors Paleo). Low carb can fit into either and there are a fair amount of nuances and variations so it’s understandable when someone needs more education on the topic.
I originally came to a low carb way of eating as I experimented with my diet to find relief from migraines, and only later found out that keto/low carb was a thing.
Now you come to mention it, I realise that intrusive thoughts aren’t an issue any more. I never thought that was a symptom of anything – just that I was a horrible person.
Jan
Thanks for sharing. I think this way of eating helped you find relief from migraines? I love that it also resolved your the intrusive thoughts. It saddens me that you thought you were a horrible person because of them but that’s very common, especially because we don’t realize there is an underlying biochemical imbalance causing them
Would you mind sharing what a typical day of eating looks like now and how you used to eat before?
Hi Jan-so glad you found relief with the eating plan, also. I, too, thought I might be capable of awful things. I, on occasion, have a thought here or there and am more easily able to laugh it off. This way of eating was life changing for me. Continued good health!
Please can you please tell me if GABA supplements interact with Duloxetine? Thank you.
Carmella
There is no documented evidence of issues but it’s best to always discuss with the prescribing doctor and/or pharmacist, and be monitored.
Can you share if GABA has helped you (or your client/s if that’s who you’re asking about) reduce intrusive thoughts? I blog more about this here https://www.everywomanover29.com/blog/intrusive-thoughts-are-a-thing-with-anxiety-low-gaba-low-serotonin-pyroluria-low-zinc-vitamin-b6-and-hormone-imbalances-as-possible-causes/
What about dietary changes like the LCHF diet?
I do also offer amino acid training for practitioners. As well as the valuable content, it’s an opportunity to interact with me and other practitioners who are also using the amino acids. More here https://www.anxietynutritioninstitute.com/balancingneurotransmitters/ I have a medications module (precautions, interactions, tapering etc) that will be offered too.
Dear Trudy, I have read your book the Anti Anxiety Food Solution and found it helpful and supportive, thank you! I have tried 5htp and Gaba for insomnia (connected to fibromyalgia, IBS and anxiety) neither assisted for more than a few hours. I recently tried 500mg tryptophan taken in the afternoon and was still alert at 3am. The insomnia has been chronic for over four years. I have tried a myriad of natural alternatives but seems 2 to 4 hours is my norm for sleep. I was on lorazapam 1mg twice a week so could get two nights a week of sleep but heightens tinnitus and seems to affect my memory and hair loss. I do follow a bed time circadian rhythm regime. Thanks so much in advance Trudy, I will appreciate any words of advice that can get me to sleep! NP XX
Makes sense as a high fat, low carb diet lowers glutamate levels over time which are probably the cause of intrusive thoughts. NAC will do the same since it’s a glutamate modulator. I personally take clomipramine/anafranil for OCD and intrusive thoughts. It works well but I don’t like the side effects so I might have to try other things. It seems that psychiatrists either use clomipramine/anafranil or high dose SSRIs to treat OCD suggesting it’s a serotonin problem but the medications may possibly stabilise glutamate over time. It would be interesting if the rapid antidepressant ketamine may help OCD since it primarily reduces glutamate.
Barry
Good to hear it makes sense and yes one mechanism. Most of my followers are looking for dietary solutions (because of medication side-effects and to address root causes) so I focus on those. I encourage you to consider this approach too
Oh my goodness, I cannot believe that I missed reading this particular post.
My son is actually totally disabled with OCD and quite often on the verge of suicide.
The thing is that my husband and I have been eating a low carb, high fat diet for years.
I have always felt that my son was feeling and doing better when he ate like we did, but then gets very obsessive and angry and eats junk.
So I am appreciative of the materials presented and maybe will suggest it to him again.
Thanks so much.
Pat
Patricia
I am sorry to hear about your son but great you and your husband are diet role models for him. I do hope this material helps create more awareness for him. Be sure to also read the other blog on the topic because the amino acids like GABA and tryptophan (and DPA, glutamine and tyrosine) help so much when there is junk food cravings. TRyptophan also helps with anger, OCD and suicidal thoughts.
Hi there,
I have been doing the keto/carnivore diet for two months and my OCD has gotten worse. What am I doing wrong? I heard of all the benefits from this way of eating, yet I don’t have it. Maybe I am not eating enough…sometimes I only eat once per day. I have given up dairy, gluten, and soy (two weeks ago). I am praying for this to help. Is my body just detoxing?
I am meeting with a naturopath soon to help me with supplements.
Christine
It may be that nutritional deficiencies caused by dairy/gluten/soy (because of gut damage) need to be addressed. Common deficiencies caused by gluten issues are tryptophan, zinc, iron, B vitamins etc.
I have seen excellent initial results for OCD with tryptophan and inositol while we are figuring out other factors.
We also consider other causes of OCD like Lyme, heavy metals and PANDAS-type issues.
Hi Trudy,
these findings don’t surprise me at all and it’s great that you’ve highlighted the problems with carbs and intrusive thoughts.
I’ve suffered for years with a low grade anxiety that left me functional but still not really able to enjoy life. Not just intrusive thoughts but limiting or ruminant ones that have kept me stuck.
We’re all lucky to be living in these times where this kind of knowledge is freely available.
My problem is still sugar cravings. What would you recommend for minimising those, please? I already take zinc and B6.
Thanks.
Ed
This blog outlines how to figure out and address what neurotransmitter imbalance is driving sugar cravings – The individual amino acids glutamine, GABA, tryptophan (or 5-HTP), DPA and tyrosine are powerful for eliminating sugar cravings, often within 5 minutes https://www.everywomanover29.com/blog/the-individual-amino-acids-glutamine-gaba-tryptophan-or-5-htp-dpa-and-tyrosine-are-powerful-for-eliminating-sugar-cravings-often-within-5-minutes/
Addressing low serotonin is just one to consider for cravings and it also helps low grade anxiety, intrusive/ruminant thoughts too (in addition to diet changes)
When you are new to the amino acids I really do recommend my book “The Antianxiety Food Solution” so you understand exactly how to use them. There is an entire chapter on the amino acids and how to use them.
It also covers other anxiety nutrition solutions like gluten/sugar/caffeine removal, blood sugar control, gut health, pyroluria etc and is a great foundation. Remember, it’s the amino acids and diet. More here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
Thanks Trudy. Sorry for the delayed reply. 🙂
I’m planning on taking the gaba and 5 htp. Do I need to take these separate? And can I mix protein with them? Also the other ones like tryptophan dlpa tyrosine and glutamine should I take those all at once, separate from each other and from protein? I’m not sure exactly how to take these supplements. I too have ocd and I am going thru an episode of panic. I will be switching to a meat diet with olive and coconut oil.
Matt
I have clients trial one amino at a time and all aminos are used away from protein
It goes without saying that dietary factors are key too – no gluten, no sugar, no caffeine, quality animal protein, healthy fats, organic veggies/fruit and fermented foods plus eating for blood sugar balance (all explained in my book “The Antianxiety Food Solution” https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/)
There is also a chapter on the amino acids and how to use them
Thanks. Where can I buy your book and how can I become a client? I also heard that l tryptophan can cause that eosinophilia myalgia disease and that dlpa which I just bought can cause a seretonin imbalance. Is that true?
Matt
You can find my book in bookstores or online here https://www.everywomanover29.com/blog/the-antianxiety-food-solution-by-trudy-scott/
EMS was a problem many many years ago from a GMO batch of tryptophan from a particular company and is not an issue. I have not heard about DLPA causing a serotonin imbalance. Please share a link so I can read about this.
I have a waiting list for clients – details here https://www.everywomanover29.com/blog/services/
Hi thanks. I only heard about the seretonin imbalance from a few people on Reddit that took dlpa.