How food affects mood

How the Food We Eat Affects Our Emotions and Mood

Because being hangry isn’t good for anyone.

Erica Elmslie

By adding your email you agree to get updates about Spoon University Healthier

I am not someone who is exactly fun to be around if I am really hungry. A lot of times, my mood changes really quickly if I’m hungry. I tend to feel angry, irritable, and anxious until I can finally eat. Food is definitely something that affects my mood. Not only can being hungry affect your mood, but you may not realize that there are certain foods that can boost your mood or worsen it if you are having a bad day.

Why You Become “Hangry”

GIF courtesy of theodysseyonline.com

It’s scientifically proven that being hungry can lead to anger in most people, so don’t worry you’re not alone. In a study published in Proceedings of National Academy of Sciences, it was found that people with lower blood sugar were “more stabby” (they were given voodoo dolls to stab when they were angry). The hungrier people were, the angrier they were.

The study mainly focused on how our bodies are so intertwined and what we feel in our stomachs doesn’t just stay there. It can affect your heart, lungs, brain and even your emotions. When you are hungry, your body tends to go into the fight-or-flight response. So, the next time your family gets annoyed because your lack of food has caused you to be angry for no reason (my dad can’t stand me when I’m like this) tell them it’s scientifically proven and not your fault.

Your food intake can greatly affect your moods, and not just when you are hungry. There are many foods linked to certain emotions as well. If you want to stay in the mood you’re in or not worsen an already bad mood, pay attention to the foods you’re eating and how they affect the rest of your body, including your emotions.

Our Emotional Relationship With Food

GIF courtesy of mamamia.com

Depending on what you eat on a daily basis, the food you consume can affect your metabolism, hormones, and neurotransmitters (mood chemicals that are produced in the brain), and these then influence your emotions, concentration and energy.

In order to keep your metabolism, hormones and neurotransmitters at the right levels, you need to eat proteins, carbohydrates and vitamins, which in turn will keep your emotions balanced.

If you steer away from certain foods that keep everything balanced and instead eat more sugar, alcohol, and caffeine, you could find yourself in a bad mood because these foods bring on an inflammatory response in the nervous system. Your mood could be shifting and depend on what you eat throughout your day.

The More Carbs, the Better

GIF courtesy of tumblr.com

Our ability to stay focused and have enough energy throughout our day comes from blood glucose from food traveling to the brain. Our glucose level is also important in fueling our muscles, especially if you are someone who works out a lot.

This glucose comes from the carbs we eat, including fruit, vegetables, rice, bread, whole grains and legumes. If you don’t eat enough carbs in your routine, then you won’t have enough glucose in your body, which could make you feel weak, tired, and not as happy and ready to tackle your day.

Another chemical, called serotonin, which is known to improve your mood and how you feel, is also found in carbohydrate rich foods you eat as well. The more you eat healthy carbs, the more this chemical can reach your brain and boost your mood.

If you are someone who focuses on a high-protein and high-fat diet, it may lead to low moods because you aren’t getting enough carbs and, as a result, enough serotonin.

And you thought you would never be told to more carbs! But seriously, the more carbs, the happier you could be so eat away, just make sure you try and eat complex carbs which have many benefits.

If you find yourself in a bad mood and just can’t seem to get out of it, try a snack such as whole grain bread with honey. When you focus on consuming more high-carbohydrate foods and less protein and fat, tryptophan, an amino acid, floods your brain. The tryptophan then in turn becomes serotonin, which boosts mood and curbs food cravings. Carbs are great for boosting your mood and thus being your happy self.

Eat Away That Bad Mood

GIF courtesy of rebloggy.com

For all you coffee lovers out there (I’m drinking a cup right now), if you are feeling down and just need an emotional boost, reach for that cup of coffee. Coffee doesn’t work for everyone, but for some the caffeine will get the job done as it blocks a chemical called adenosine, which typically blocks your energy boosting brain chemicals.

The adenosine from coffee will give you a healthy rush if coffee is your friend. But for others, it could leave you feeling jittery more than anything else so be careful of your coffee intake.

However, sometimes that sluggish feeling just can’t be beat, and you might be feeling depressed and can’t fight it. Try eating more fish – the omega-3 fatty acids, found in salmon, herring, sardines, and tuna, can help ease depressive symptoms.

The omega-3 fatty is so effective that in study conducted around bipolar disorder, 11 out of the 14 participants who were given fish oil supplements reported fewer symptoms of depression. If you don’t like fish, you can try fish oil supplements to fight feeling depressed, or even try to incorporate ground flaxseed, hemp and avocado oils, as these foods are also rich in omega-3 fatty acids.

Eat Away That Stress, the Right Way

GIF courtesy of britneyspearsgifs on Tumblr

With the new school year just around the corner, or work taking up all of your time, you might feel like you just can’t calm down and relax. If you are way too stressed out, try eating more magnesium, which is found in foods such as leafy greens and pumpkin seeds.

Magnesium is a calming mineral that is depleted when we are stressed out. For those of you who feel more stressed than usual, try increasing your intake of magnesium-rich foods to help keep you relaxed, especially as your schedule gets more and more hectic. Here are some other foods which help reduce your stress levels.

Of course we all want to be happy, but sometimes life gets in the way. If you want to try and be that happy self you were when summer first started and you had less worries, try foods such as asparagus, beans, peas, egg yolks, spinach, meat, fish or poultry.

These foods contain folate, vitamin B6, and vitamin B12. These B vitamins work to keep homocysteine levels low. If this amino acid that is produced in the body is high, it can cause you to feel blue or even depressed more frequently.

If you just can’t beat back a bad mood or your emotions feel out of whack, make sure you are focusing on what you are eating – you might be missing a key vitamin or mineral in your body. Also, next time your friends gets mad because you’re so hangry, tell them it’s not your fault: it’s science, and you should be fed immediately.

How Food Affects Your Mood and Mental Health

What you choose to eat and drink enters your body and affects your whole being. Sugary foods can cause you to develop cellulite, a cup of coffee can kickstart your day (or keep you awake at night), and chocolate can instantly make you happy. That’s how powerful food is.

Certain foods contain nutrients or chemicals that affect how the brain functions and, as a result, affect your mood. Some foods can improve focus, ease mild depression, and increase your energy levels, while others can make you feel crappy.

If you feel gloomy or are in a foul mood, it won’t hurt to eat the right foods to improve your mood. Read further to know what food or diet can help you improve your mood.

How Can Food Affect Your Mood?

You may wonder how the food that goes into your gut can affect your mood. Fun fact: 90% of the serotonin receptors are found in the stomach. The serotonin receptors regulate the release of serotonin and other neurotransmitters like dopamine and acetylcholine, significantly affecting a person’s mood.

Serotonin is a chemical in the brain responsible for regulating happiness, anxiety, and mood. Low levels of serotonin are associated with depression, mood swings, and anxiety disorders. In simple terms, what goes in the stomach communicates with the brain.

The Connection Between Diet and Depression

Studies show that maintaining a healthy gut by sticking to a balanced diet lowers the risk of developing depression. The Mediterranean diet has been seen to fight against depression.

Also, some foods contain nutrients that can help prevent and treat mild depression. Foods like mussels, oysters, salmon, spinach, watercress, cauliflower, romaine lettuce, and strawberries can help prevent depression.

However, always remember that eating the right foods is only part of the solution to preventing or treating depression. Other means to prevent mental health problems include exercising, having the right coping mechanism, receiving support from your loved ones, and counseling or therapy.

Suggested Foods and Diet for a Better Mood

Following a strict and healthy diet may be hard for some. In fact, it may be costly too. This is better compared to eating crappy foods that can affect your health in the long term. But remember, we only got one body, and our body is our temple. Remember the famous line of Joey in friends, “A moment in the lips, forever on the hips”.

Try to adjust your diet and your whole family to be in great physical health and be in a better mental state. If you or a loved one is experiencing feelings of anxiety or depression, try these foods and diet to promote a better mood.

1. Eat Healthy Carbs

The connection between carbs and improved mood is all about the non-essential amino acid called tryptophan. Although foods containing carbohydrates do not contain tryptophan, they do cause insulin to be secreted in the body. In turn, insulin supports the transportation of tryptophan to the brain.

As more tryptophan enters the brain, serotonin is synthesized in the brain. Serotonin is a mood regulator that makes a person happy and reduces anxiety. So eating carbohydrates is actually good for improving one’s mood.

If ever you’re worried about gaining weight by eating too many carbs, you can always eat smart carbohydrates like whole grains, legumes, fruits, and vegetables. Don’t avoid carbohydrates. Just eat smart or less.

2. Consume Dark Leafy Green Vegetables Every Day

Dark, leafy, and green vegetables can also improve your mood. We’ve been told since we were little how vegetables are good for us. That’s because it has been established scientifically that greens do confer a lot of benefits to the body.

Health education classes at school always reiterate how good fruits and vegetables are good for your physical health. Little did we know that green leafy vegetables can also help with having a good mood and decrease symptoms of depression and anxiety.

Vegetables like spinach, kale, and broccoli are rich in vitamins, minerals, and nutrients. Some of the beneficial contents of vegetables are potassium, magnesium, folate, and certain B vitamins. They also contain prebiotics that feed good bacteria. This results in a healthier gut, which helps improve cognition and mental health.

3. Eat More Omega-3 Fats

One of the food nutrients that improve a person’s mood and prevent depression is omega-3 fats. Examples of foods rich in omega-3 fatty acids are flaxseed, walnuts, and fish.

Omega-3 travels fast in the cell membrane of the brain and interacts with mood-regulating molecules. This polyunsaturated fat also has anti-inflammatory activities that relieve depression and help you be in a good mood. Eating fish, nuts, and flax meal a few times a week is good for both physical and mental health.

4. Start the Day with a Balanced Breakfast

Breakfast is the most important meal of the day. Have you experienced going to school or work without having breakfast and feeling grumpy throughout the day? Skipping breakfast can cause digestive problems and can negatively impact your mood. Never start the day without eating a hearty breakfast.

What comprises a balanced breakfast to kickstart your day and improve your mood? These would be foods like:

5. Try the Mediterranean Diet

The Mediterranean diet has grown popular through the years as it has been seen to reduce the risk of chronic illnesses like diabetes, heart disease, and cancer. The Mediterranean diet is a balanced and healthy diet consisting of fruits, vegetables, nuts, legumes, cereals, and fish.

The foods included in the Mediterranean diet are:

When you follow a Mediterranean diet, avoid foods like:

All the foods in a Mediterranean diet contain plenty of nutrients that are known to help prevent depression. The common denominator in the Mediterranean diet is the nutrient called folate. Studies show that folate deficiency affects mental health and can result in depressive symptoms.

6. Get Enough Vitamin D

Vitamin D is proven to increase serotonin levels in the brain. Serotonin is a happy hormone that promotes positive feelings like happiness, pleasure, and love.

Eat foods rich in Vitamin D, such as:

Studies show that people suffering from anxiety, depression, or seasonal affective disorder tend to have improved emotional and mental health as vitamin D intake increases. The recommended daily vitamin D intake is at least 600 international units (IU). You can also try vitamin D supplements if you’re watching your cholesterol levels.

7. Eat More Selenium-Rich Foods

Selenium is a mineral found in water, soil, and foods. It plays a crucial role in boosting the immune system and lowering oxidative stress in the body.

Research also shows that selenium-rich foods help stabilize the mood. In fact, selenium deficiency is linked to depression and anxiety.

Here is a list of selenium-rich foods:

8. Indulge in Dark Chocolate Every Now and Then

The taste, smell, and texture of chocolate alone instantly promote a good mood. But chocolate also happens to contain rich amounts of mood-boosting compounds such as flavonols, anandamide, and phenethylamine, to name a few.

It is better to eat dark chocolate if you’re weight-conscious because it contains less sugar than milk chocolate. Also, dark chocolate lowers the risk of heart disease, reduces inflammation, and helps improve brain function—three health benefits that are not attributed to milk chocolate.

The best type of chocolate to consume would be raw cacao nibs sweetened with low-GI coconut sugar, followed by dark chocolate sweetened with cane sugar, coconut sugar, stevia, or monk fruit. If you have good self-control, you can eat up to a tablespoon of raw cacao nibs (use a measuring spoon instead of a tableware spoon) or one to two small squares of dark chocolate a day.

9. Eat Legumes Regularly

Legumes like black beans, chickpeas, lima beans, soybeans, and lentils are rich sources of magnesium. Research shows that magnesium reduces the mania symptoms in bipolar disorder. In addition, legumes contain high levels of B vitamins, which are mood-boosting nutrients.

10. Snack on Bananas

Bananas are very popular for being a rich source of potassium. Little did we know that bananas can also turn a frown upside down.

Bananas contain natural sugars and prebiotic fiber, which help keep the blood sugar at normal levels and stabilize your mood. The tropical fruit also contains high levels of vitamin B6, which helps your body synthesize feel-good neurotransmitters like serotonin and dopamine.

The prebiotics found in bananas are also associated with a lower risk of mood disorders. We all know that low blood sugar levels may lead to mood swings and irritability. Bananas are a great source of healthy sugar, which is why they will not cause blood sugar fluctuations if consumed in moderate amounts.

Final Thoughts

As you can see, healthy eating is not just good for physical health but for mental health as well. As they say, healthy foods make a happy person. If you want to boost your happiness and feel good most of the time, follow the recommended diet above.

However, if it’s not just the sad mood you’re concerned about, and you think you’re experiencing a mental health problem, then you may want to try mental health counseling. Reach out to a therapist or counselor at Kentucky Counseling Center.

Published by KY COUNSELING CENTER

Kentucky Counseling Center is a mental health agency specializing in counseling, psychiatry, and case management. We accept Medicaid and most major insurance plans. View all posts by KY COUNSELING CENTER

Food and mood: Food Fact Sheet

We all have good days and bad days; we all have foods we like more, or like less. But is there a connection between feeling fine and the foods we have eaten? Do some foods make us feel grumpy? Is it possible to plan a diet for a good mood?

Vitamins and minerals

When you don’t eat enough nutrient-rich foods, your body may lack vital vitamins and minerals, which may affect your energy, mood and brain function. The table below shows how not getting enough of some vitamins/minerals can affect your mood, and what you can eat to replenish your body.

You should aim to get your vitamins and minerals from eating a healthy, balanced diet with plenty of fruit and vegetables.

In certain circumstances or for certain people, supplements may be beneficial e.g. folic acid for all women planning pregnancy; iron supplements for people diagnosed with anaemia; vitamin B12 for vegans and older adults, and vitamin D for everyone in winter months, and all pregnant and breastfeeding women, older adults, and people with dark skin.

Carbohydrate = Glucose = Brain Power

To be able to concentrate and focus your brain needs enough energy, which comes from blood glucose. In fact, the brain uses 20 per cent of all the energy your body needs.

Glucose is also vital to fuel muscles and maintain body temperature. The glucose in our blood comes from the carbohydrates we eat – including fruit, vegetables, cereals, bread, rice, potatoes, sugars and lactose in milk.

Eating breakfast and regular meals containing some carbohydrate helps you have enough glucose in your blood.

Healthier sources of carbohydrates include wholegrains, vegetables, fruits, legumes and lower fat dairy foods. These are important sources of other nutrients as well, such as calcium and B vitamins.

Not having enough glucose in your blood (hypoglycaemia) can make you feel weak, tired and ‘fuzzy minded’. This may happen when you don’t eat enough carbohydrate-containing food, and is a particular risk if you have diabetes or do extreme exercise or manual labour. It can also happen if you follow a very restrictive diet or have irregular eating patterns.

Although glucose ensures good concentration and focus, once your blood glucose is within the normal range, you cannot further boost your brain power or concentration by increasing your glucose levels. If you are eating some carbohydrate foods, additional sugary ‘energy’ drinks are not needed and not helpful.

Comfort eating

There is a messenger chemical in the brain called serotonin, which improves mood and how we feel. Serotonin is made with a part of protein from the diet (tryptophan), and eating carbohydrate-rich foods may help more of this get into your brain.

This suggestion has been used to explain ‘carbohydrate craving’ – eating sweet, comfort foods to boost mood. There is not enough research to show that eating lots of protein foods containing tryptophan or eating a lot of carbohydrates can really support mood improvement in humans. But it may be that not eating enough carbohydrate (for example through a high protein/high fat diet) leads to low moods.

You also may have heard the idea that eating chocolate can make you feel happier, and there are observations that people feeling down are more likely to eat chocolate. This is probably because chocolate is a well-known reward and comfort food, rather than due to any potent physiological effects particular to cocoa.

Caffeine and the ‘drug-effect’

Caffeine, found in coffee, cola and energy drinks, is often called a drug: it acts as a stimulant and can increase feelings of alertness, and counter the effects of fatigue. However it may be that some of the effects of caffeine actually ‘normalise’ the lower levels of alertness felt by regular users who have not consumed enough caffeine that day.

Too much caffeine, particularly in people who are not used to it, may cause the adverse effects of irritability and headache. Such symptoms also occur with caffeine withdrawal in people used to lots of caffeine on a regular basis.

Missing vitamin/mineral

Effect on mood

Foods which can help

Iron

Not getting enough iron results in low levels of oxygen carrying haemoglobin in the blood, resulting in the condition anaemia.

Feeling weak, tired and lethargic all the time.

The risk of anaemia is reduced by eating enough iron, particularly from red meat, poultry and fish, beans and pulses, fortified cereals. Avoid drinking tea with meals.

Thiamin B1, Niacin B3 or Cobalamin B12 (all B vitamins)

Tiredness and feeling depressed or irritable.

Fortified foods including wholegrain cereals, animal protein foods such as meat, fish, eggs and dairy.

Folate / folic acid

Increased chance of feeling depressed, particularly important in older people.

Folate is found in liver, green vegetables, oranges and other citrus fruits, beans and fortified foods such as yeast extract (marmite) and fortified breakfast cereals.

Selenium

May increase the incidence of feeling depressed and other negative mood states.

Brazil nuts, meat, fish, seeds and wholemeal bread.

The gut-brain axis

There is some current interest in links between mood and the gut microbiome (the trillions of bacteria resident in the human colon). Consistent research outcomes are needed before any valid claims can be made about this.

Omega-3 fats

Long chain omega-3 fats (found in fatty fish) support the development of the foetus during pregnancy, particularly the brain. Some research suggests that diets containing omega-3 fats may help to reduce low mood states in adults.

So does food affect mood?

There are many ways that foods can affect how we feel, just as how we feel has an influence on what foods we choose. Some of the mood/food effects are due to nutrient content, but a lot of effects are due to existing associations of foods with pleasure and reward (chocolate) or diet and deprivation (plain foods).

Some foods also have religious, economic and cultural significance, which will influence how we feel when eating them.

Summary

Feeling good comes from a diet that has enough healthy choice carbohydrate at regular times to keep blood glucose levels stable, and eating breakfast is a sensible habit.

Diets should also contain a wide variety of protein and vitamin and mineral-containing foods to support the body’s functions.

As a rule, plenty of fruits and vegetables and wholegrain cereal foods, with some protein foods, including oily fish, will support a good supply of nutrients for both good health and good mood.

Can the Food You Eat Affect Your Mood? Yes! Here’s Why

There are two types of people in the world. First, there are those who when stressed eat everything within sight. Then, there are those that stop eating completely. Food can be an integral response to our emotions – binge eating, comfort eating, and more. But did you know that how and what you eat affects your mood too? That’s why when you’re feeling low, reaching for that candy bar might not be the best idea. Here’s why.

Food is fuel

Your brain is a 24/7 machine. Whether you are awake or asleep, it is there in the background working away helping you breathe, move, feel and so much more.

But what fuels this powerhouse? Food of course. Your brain needs calories to function and do what it does best.

Does it matter where you get those calories from? Yes! Think of your brain as a vehicle. Feed it low-quality fuel and it’ll not be long till that engine starts spluttering or you might even find it doesn’t go as far.

Change that to the high-quality stuff and you’ll experience a longer, smoother ride. Which one would you prefer?

See the same goes for your body. Add in low-quality fuel, those empty calories from refined food that contain high amounts of fats, sugars, and other unpleasant things, and you’ll feel pretty awful. A poor diet has long been linked to:

Now, switch that for the high-quality stuff. You know, the fruits, vegetables, etc. And see what those vitamins and minerals can do.

Foods that are good (and bad) for your mood

You know the basics, but let’s review and break it down. Which types of food should you be eating for a good mood.

The good

The bad

3 ways what you eat affects your mood

You might feel the connection between that fast-food takeout and your mood the next day, but what’s happening behind the scenes. This is the low-down on diet vs your mood.

1. Stress and cravings

When you’re stressed, your body releases cortisol. This is known as the flight or fight hormone. While it helps your body cope with whatever ‘attack’ it perceives, in return, it grabs energy from the body and creates a drop in blood sugar levels.

After the initial high (stress), you might feel tired and depleted. If the pressure is long-term, this effect might be amplified. For example, during a difficult period of study, you might crave chips or other snacks.

Following this effect, to recoup its losses, the body then releases a hormone called glucocorticoids. Their role is to regain the lost energy supply. How do they do this? By making your body crave sugar and carbs to recover what it lost.

2. Say hello to serotonin

Serotonin is a feel-good hormone. It helps the body regulate sleep, appetite, mood and even affects how you feel pain. A lack of this hormone and you might find yourself feeling tense, irritable, tired, and crying sweets and carbs.

The trick with this helpful hormone is that it is almost always (95%) produced in the digestive tract. That means what you eat affects your ability to create it. Eat unhealthily and inflammation can take hold in the gut microbiome, inhibiting the production of serotonin.

Eat right, and you’ll feel much better. Traditional diets, such as the Mediterranean and Japanese diet, that focus on fresh fruit and veg, and seafood, encourage good bacteria in the gut and regulate the production of serotonin.

3. The hanger is real

Skipped breakfast, missed lunch, not back in time for dinner? Perhaps you’re feeling a little angry right now, right? That’s hangry.

If your body is hungry, your blood sugar level drops, making you feel tired. So, the first thing your body does is try to stop this feeling. To do so, it releases cortisol and epinephrine into the body to boost those levels back up. The side effect? Irritability. Both cortisol and epinephrine can give you that grumpy feeling.

Next, the body sends you signals, it’s time to eat. To do so, it Neuropeptide Y, among others. This hormone tells your body, it’s time for food, it also makes you feel more aggressive. Tied these together and you’ve got one hangry person.

Bad diet wrap up

Let’s keep it simple. Here’s the connection between diet and mood.

Hungry?

Your body releases hormones to reduce the effects of starvation and signal it’s time to eat. The hormones it releases may make you feel irritable, hungry, and craving all those bad carbs and sugars.

Ate something bad?

When you eat unhealthy foods, especially for a long time, this has a negative effect on your body and mind. Highly processed foods and those high in fats and sugars, create a chemical effect in your body and mind, making you crave more, but lowering your mood in the long term.

So, what can you eat when you’re stressed that will help you feel better but not ruin your diet?

Best good-mood foods

Forget about those fast fixes here. Although they can provide immediate relief to what you’re feeling right now, there’s no surer guarantee than after a little bit. You’ll be pretty crabby. That’s because that fast fix has caused a rise and drop in your blood sugar levels.

So don’t starve your brain and body, or load it with sugar, instead, snack carefully. Healthy, nutritious snacks can boost your brainpower and regulate your moods, so you feel more like yourself. These are some of the best

1. Nuts

Perfect for a crunchy craving, nuts are jam-packed with elements perfect for your emotional (and physical) survival. They contain magnesium (vital for combating stress), omega 3 (helps relieve depression), tryptophan (good for balance), and selenium (for brain power).

2. Dark chocolate

Got a sweet tooth? Even if you’re stressed, there’s no need to forbid yourself, and dark chocolate has some great qualities. Aside from being packed full of antioxidants, dark chocolate stimulates serotonin.

3. Strawberries

Nothing like a bright summer berry for a bad mood. While a strawberry maybe isn’t your go-to snack for a tough day, it should be. High in fiber and packed with vitamin C, strawberries can reduce cortisol in the blood, meaning less stress in the body.

4. Rooibos tea

Rich in flavor, red in tone, if you’re feeling off, it’s time for a brew. The British may believe that a cup of tea can cure everything, and while it’s not 100% true, there is a lot a little cup can do. Drinking Rooibos tea when stress can help reduce stress hormones. And not only that, it’s an excellent fat-fighter too. It contains aspalathin, which inhibits the formation of new fat cells.

5. Eggs

Boiled, scrambled, poached. Pick your style. Eggs contain vitamin-D and protein, which helps stabilize your blood sugar, leaves you feeling full, and may impact those feel-good hormones. Pair this with avocado and some whole-grain toast for a healthy, nutritious snack that combats stress and leaves you satisfied.

Want to read more about hormones and your diet? Check out this article.

How food affects your mood: Healthy Diet Plan

Explore the effect food can have on our mood with nutritionist Kerry Torrens. Read on to discover how feelings of anxiety, low mood and even lack of interest may be down to what you eat.

What causes low mood?

Most of us can point to one or more reasons to explain a change in our mood. Perhaps we had a poor night’s sleep, our hormones are out of balance, we’ve not been exercising or we miss seeing friends. It could be down to stress, genetics or even our environment. These are all valid explanations, but a growing body of evidence supports another factor – and that’s the food we eat.

Your FREE Summer 2022 Healthy Diet Plan has arrived. Sign up now

How does food influence my mental well-being?

Food, by its very nature, is a powerful reward – eating delicious meals triggers the reward and pleasure centres in the brain, which in response release dopamine. This brain chemical manages our sense of satisfaction and without it we lose interest, lack motivation and feel lacklustre.

Without doubt some of the pleasure we get from eating certain foods, like chocolate and cake, comes from our cultural learning – we grow up associating these foods with special occasions and rewards. However, the role of food goes beyond being just a ‘comfort’, our mental well-being and the food we eat appear to be intimately entwined. Read on to discover what the science tells us.

What does the research on food and mood say?

Over the last decade, our understanding of the complex relationship we have with food has grown exponentially. Recent studies reveal how intricately connected our gut, brain, nervous system and behaviour are. This connection is thought to be multi-modal and operates via physical, chemical and even microbial means.

Our gut and brain are physically linked by millions of nerves, the most important of which is the vagus nerve. Chemicals including serotonin, the smile-inducing feel-good brain chemical, are produced in both the brain and the gut and communicates via the nervous system, whilst beneficial gut microbes play an important regulatory role. These trillions of microbes don’t stop there, they influence our emotional well-being by producing neuroactive substances, including short chain fatty acids (SCFA), which help lift dark moods.

This intricate network of activity relies heavily on the food we eat, with key nutrients like the omega-3 fatty acids, protein, vitamin D, the B complex of vitamins, zinc, iron and fibre all playing a part in helping to keep us positive and happy.

How can I support my mood with food?

Start by making these five simple changes to what and how you eat:

1. Eat a minimum of 5-a-day

Studies support that when we eat more fruit and vegetables, we experience a positive effect on our mental health. By including a variety of colourful veg, we may even help lower levels of depression. The exact mechanism behind this isn’t fully understood, but it may be because fresh produce is packed with protective antioxidants which help to keep the brain in good health. Certain fruit and vegetables may be even more helpful. Take bananas – they’re a good source of vitamin B6 and supply tyrosine and tryptophan, all of which are needed to make the feel-good brain chemicals, dopamine and serotonin. Another helpful hack is to include fruit and vegetables rich in the phytochemical quercetin; this is because quercetin inhibits the enzyme that breaks down these feel-good hormones. Useful inclusions are kale, berries, apples, onions and grapes.

Mood booster – choose a colourful variety of whole fruit and vegetables, rather than juices. Frozen are a great choice when the fresh equivalent is out of season.

2. Eat the right fats

The type of fats we eat can affect our mood. That’s because the right fat contributes to the flexible structure of our brain cells and plays an important role in brain development. We typically refer to these fats as essential because we have to get them from the foods we eat. Of particular note are the omega-3 fatty acids which are found in oily varieties of fish like salmon, trout and sardines. These supply potent forms of omega-3 – called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – consumption of which is linked to lower levels of depression, most notably in women. Oily fish is also a valuable source of vitamin D, which appears to be extra helpful for supporting the cognition of older adults. The relevance of this is clear when we realise our enjoyment of life is dependent on being able to focus, learn and have good memory.

If you prefer not to eat fish or you follow a plant-based diet, look to chia seeds, flaxseeds, hemp seeds and walnuts. However, be aware that plant sources supply a less active form of omega-3 and so, depending on your circumstances, you may need to consider a supplement. Whether you are vegan or not, a handful of nuts and seeds has additional benefits – they supply mood-boosting nutrients including tryptophan, the precursor to serotonin, as well as zinc and iron. Another beneficial fat to include in your diet is extra virgin olive oil; studies suggest the polyphenols it supplies helps protect the brain from the effects of ageing and, in so doing, may improve memory.

Mood booster – make at least one portion of your weekly fish intake an oily variety, if you don’t eat fish, include a tablespoon of ground seeds and a handful of nuts daily.

3. Eat a low-GI diet

Reducing your sugar intake, eating regular meals and minimising your consumption of refined carbohydrates helps stabilise blood sugar levels and prevents the swings which inevitably lead to irritability. Choose fibre-rich foods which have lower GI values and opt for whole foods rather than packaged or processed options. Eating this way slows your digestion and allows for a steady and sustained release of glucose which your brain, mood and energy levels will thank you for.

Mood booster – get your sugar hit from whole fruits and use sweeter tasting veggies like sweet potato, butternut squash and beetroot in meals. Swap sugary drinks for sugar-free options, the best being water – aim for six to eight glasses per day.

4. Eat gut-friendly foods

Frequently dubbed ‘the second brain’, our gut plays an important role in keeping our moods lifted. For this reason, following a gut-friendly diet which supports your gut microbiome is key. Minimise your use of processed foods, which often contain additives such as emulsifiers – these may disrupt beneficial gut bacteria. Include fermented foods daily such as kefir, sauerkraut, miso, kimchi and live yogurt – these top up levels of good gut bacteria. Wholegrains, as well as legumes, contribute the fibre needed to fuel our gut microbes, so by including oats, wholewheat bread or pasta and pulses in your diet, you’ll be helping your gut microbes prosper. If you’re not used to fibre in the diet, start slowly. One option is to support your gut microbes by creating resistant starch – you can do this by cooking and cooling rice, pasta and potatoes. This method of preparation changes the chemical structure of the carbohydrate, creating a starch which behaves more like fibre. This will keep you fuller for longer, slows the release of energy and fuels your gut microbes.

Mood booster – when buying fermented foods check labels for descriptions such as ‘raw’, ‘unpasteurised’ or ‘contains live cultures’.

5. Eat adequate amounts of protein (with carbs)

Levels of the feel-good brain chemicals serotonin and dopamine are influenced by what we eat, as well as the amount of physical activity we do. Our brain uses the amino acid tryptophan to make serotonin, but whilst this amino acid is plentiful in animal foods including turkey and tuna, studies suggest it’s not necessarily the meat-based meals which optimise our serotonin levels. That’s because when we eat protein-rich foods, competition from other amino acids can prevent tryptophan from entering the brain. Instead, studies suggest by eating a carbohydrate meal with protein we promote insulin release, which encourages our muscles to absorb competing amino acids. This makes it easier for tryptophan to increase serotonin levels in the brain. All of which supports the idea that plant-based proteins combined with complex carbs such as wholegrains and legumes may be a better dietary strategy for those with low levels of serotonin.
Mood booster – include plant-based sources of tryptophan, such as sunflower and pumpkin seeds, soya, mushrooms, peas and leafy greens, as well as dairy and poultry. Useful tyrosine-containing foods, which help support dopamine levels, include peanuts, almonds, pumpkin and sesame seeds, soya and dairy as well as lamb, beef and dairy.

If you experience mild to moderate forms of low mood or anxiety, use these suggestions as a means of supporting your mental well-being. However, if you are on mood stabilising medication and/or experience significant mood-related issues, please consult your GP before you make any significant change to your diet. It is important to seek emergency assistance if you are experiencing thoughts of self-harm.
Your FREE Summer 2022 Healthy Diet Plan has arrived – sign up now

Enjoyed this? Get more Healthy Diet Plan tips

This article was updated on 9 May 2022.

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT registered nutritionist® with a postgraduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.