Stress affects one an estimated one in five teenagers. The condition can seriously affect their social life, school performance and general well-being. And, worryingly, anxiety disorders that often start during adolescence continue into adulthood.
Biological, genetic and environmental factors are known to play a role in an individual possibility of developing anxiety. However, a growing body of research suggests that diet can also affect mental health.
Certain foods, such as fruits and vegetables and omega-3 fatty acidshave been linked to lower anxiety symptoms.
On the other hand, diets high in free sugar have been linked to worse mental health in adolescents. Free sugars include sugar added to foods and beverages, as well as those commonly found in honey, syrups, and fruit and vegetable juices.
UK guidelines recommend that free sugars make up no more than 5% of our daily calorie intake. Teens typically consume the most free sugar of any age group, sometimes up to 20% of their total daily energy intake – much of it comes from sugary drinks.
Now, my colleagues and I have published new research showing that drinking sugary drinks may be is associated with higher levels of stress in teenagers.
This review combined data from several previous studies looking at the amount of sugary drinks teenagers consume and how much stress they feel. Our research team compiled findings from multiple studies published between 2000 and 2025. Of the nine studies included, seven found a clear link between sugary drink intake and anxiety.
The studies involved young people between the ages of ten and 19. Sugary drink intake was usually measured through surveys. Sugary drinks included soft drinks, colas, sugary fruit juices, sugary milk drinks, energy drinks and sugary tea or coffee.
The results of the study showed a significant positive correlation: teenagers who consumed high amounts of sugary drinks were 34% more likely to be diagnosed with an anxiety disorder.
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It is important to remember that the included studies were observational. This means they can show patterns or associations, but do not indicate that sugary drinks cause anxiety. It’s also possible that stress is leading teenagers to consume more sugary drinks.
Other factors, such as education level and family income, are known to influence both mental health and intake of sugary drinks.
The gut-brain axis, which is the network that connects your brain to your gut, could also play a role in the link between sugary drink consumption and stress. However, they exist many things that also affect gut health, including overall diet, stress levels and sleep – all of which have also been linked to stress.
Overall, our study suggests that reducing the consumption of sugary drinks could be a useful way to support adolescent mental health. While numerous studies have investigated the impact that reducing sugary drink intake has on physical health of adolescents, there is now a need to investigate whether this also has mental health benefits.
Reducing the intake of sugary drinks
UK dietary guidelines recommend that teenagers and adults consume no more than 30 grams of sugar per day (about seven teaspoons). Since a can of soda can contain around 35 grams of sugar, cutting back on sugary drinks is an effective way to stay within that limit.
There are other practical ways to reduce your intake of sugary drinks. This involves drinking sparkling water or soda with a slice of lemon, cucumber, berries or mint to get natural flavor without added sugar. Sugary drinks can be replaced with water, milk or sugar-free alternatives.
Another option is to turn to low-calorie, artificially sweetened beverages (although these should only be consumed in moderation). Energy drinks can have a negative effect on sleep quality, academic performance and behavior in teenagers, so it’s a good idea to replace them with alternatives that contain less caffeine, such as tea or coffee.
With growing concerns about stress in teenagers, it is becoming increasingly important to determine whether changing certain lifestyle factors can help reduce their risk of poor mental health. While we still don’t fully understand how sugary drinks can affect anxiety, this study suggests they could play a role.
