When life gets challenging, many of us turn to food for comfort. A stressful day at work,
relationship issues, or simply feeling down often drive us towards quick, seemingly
comforting food choices. Yet, the foods we instinctively reach for – sugary snacks,
processed foods, and refined carbohydrates (e.g. white bread) – can actually worsen our
emotional state.
This isn’t just anecdotal. Plenty of nutritional psychology/psychiatry research demonstrates
a profound link between diet and mental wellbeing. What we eat doesn’t just fuel our
bodies; it significantly influences our brain chemistry, mood stability, and mental health.
In this article, I explore the science behind the food-mood connection – including how blood sugar, gut
health, and key nutrients can play a pivotal role in our mental wellbeing. Read on to
discover practical tips and food swaps that can help you feel more balanced, focused
and energised.
The Science of Food and Mood
There are many scientific studies that highlight the intricate relationship between nutrition
and mental health with research consistently showing that healthy dietary patterns directly
impact mood, stress levels, and even symptoms of anxiety and depression.
There are several ways nutrients can influence the brain – from supporting the
production of neurotransmitters like serotonin, to reducing inflammation, balancing
blood sugar, and even nourishing the gut microbiome – all of which can impact how we
feel day-to-day.
Blood Sugar and Emotional Regulation
Blood sugar levels play a crucial role in mood management – though it’s something
many people overlook or simply associate with diabetes. In reality, blood sugar spikes
and crashes can have a real impact on everyone and how we feel emotionally.
A comprehensive review examined the relationship between dietary glycaemic index and
mental health outcomes, revealing significant associations between high glycaemic load
(i.e. foods that spike your blood glucose) and increased risk of mood disorders. When
glucose levels fluctuate rapidly, they trigger hormonal and neurochemical changes that can
dramatically affect emotional stability.
These fluctuations can cause:
● Sudden mood swings
● Irritability
● Energy crashes
● Increased anxiety
The Gut-Brain Connection
Your gut is often referred to as the ‘second brain’. The gut microbiome influences
inflammation and neurotransmitter production, playing a key role in mood regulation.
Research has highlighted how dietary choices impact gut health, which in turn affects
mental wellbeing.
When your gut health is compromised – for example, through a poor diet, chronic stress
or frequent antibiotic use – it can lead to an imbalance in gut bacteria (dysbiosis), which
may contribute to low mood, increased anxiety, brain fog, and even feelings of
overwhelm. Supporting your gut means supporting your mental clarity and emotional
balance, too – it’s all connected.
With all of this in mind, let’s look at some of the foods that can help support a stable
mood – and the types of foods that might be doing more harm than good.
Foods That Support Mood
Recent research found that a Mediterranean-style or ‘anti-inflammatory’ diet, rich in
monounsaturated fats like olive oil, nuts, vegetables, fruits, plant proteins, whole grains,
and fish is associated with lower levels of depression and anxiety. This type of dietary
pattern is also linked to decreased cognitive decline and gut microbiome benefits.
Key mood-supporting nutrients include:
● Omega-3 fatty acids (found in oily fish, walnuts, flaxseeds)
● B vitamins (leafy greens, nuts, seeds)
● Zinc and magnesium (pumpkin seeds are a top choice for both minerals!)
● Probiotics in fermented foods (kimchi, sauerkraut, bio-live yoghurt, kefir, miso, hard
unpasteurised cheeses).
Foods to Limit
Conversely, processed foods and refined sugars have been consistently linked to increased
risk of mood disorders. Studies have revealed that high consumption of processed foods
correlates with higher rates of depression and anxiety.
These types of foods can lead to energy crashes, poor concentration, and sluggishness –
especially after a carb-heavy or sugar-laden meal. You may feel a short burst of satisfaction, but it’s usually followed by irritability, fatigue, or a ‘low’ feeling as blood sugar dips. Over time, this cycle can take a toll on your overall emotional resilience.
Those wishing to support mental wellbeing are recommended to minimise:
● Refined sugars and carbohydrates
● Processed and hydrogenated fats (found in ready meals and commercially baked
goods)
● Excessive caffeine
● Excessive alcohol
The Brain’s Fat Requirement
The brain is approximately 60% fat, so it’s not surprising that fats play a vital role in mental
health. Omega-3 fatty acids are particularly crucial for brain function and mood regulation
(you may have heard of EPA and DHA, which are considered the 2 most important omega
3s). Research suggests that higher levels of omega-3 fats correlate with increased
serotonin levels—the neurotransmitter responsible for feelings of happiness. Several
studies indicate that omega-3s may even be more effective at reducing symptoms of
depression than some antidepressants.
To boost your intake of Omega-3s, aim to include oily fish (like salmon, sardines, and
mackerel), walnuts, flaxseeds, chia seeds, and algae-based supplements if you’re plant-
based.
Making Dietary Changes
The good news is small, simple changes can make a big difference. There’s no universal solution to mental health, but dietary adjustments can make a significant difference. By focusing on whole foods, stabilising blood sugar, and ensuring
essential nutrient intake, you can naturally support mental wellbeing.
Here are some practical steps to consider:
● Eat balanced meals with low glycaemic load carbohydrates
● Include protein in every meal
● Consume plenty of soluble fibre (found in lots of plant foods, but especially chia and
flax seeds, oat bran and black beans)
● Choose brain-boosting foods like berries, green vegetables, and nuts
The Bottom Line
Your diet is a powerful tool for mental health. While nutrition isn’t a replacement for
professional mental health support, it’s a crucial component of holistic emotional wellbeing.
Choose foods that nourish not just your body, but your mind.
References
- Firth, J., et al. “The Nutritional Psychiatry Approach: A Systematic Review of Dietary
Patterns and Mental Health.” Nutrients, 2020. - Marx, W., et al. “Nutritional Psychiatry: The Gut-Brain Axis and Dietary
Interventions.” Nutritional Neuroscience, 2021. - Lassale, C., et al. “Healthy Dietary Indices and Risk of Depressive Outcomes.”
Molecular Psychiatry, 2019. - Jacka, F.N., et al. “Dietary Patterns and Mental Health.” BMC Medicine, 2017.
- Parletta, N., et al. “Mediterranean-Style Diet and Mood Disorders.” Nutritional
Neuroscience, 2019. - Basso, Melissa, Irene Zorzan, Nicola Johnstone, Matteo Barberis, and Kathrin Cohen
Kadosh. 2024. “Diet Quality and Anxiety: A Critical Overview with Focus on the Gut
Microbiome.” Frontiers in Nutrition 11 (May): 1346483.
https://doi.org/10.3389/FNUT.2024.1346483/PDF.
