Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition.
The phrase “you are what you eat” may seem like a cliché, but it holds profound truth when we examine the intricate connection between food and mood. Nutrition plays a pivotal role not only in physical health but also in emotional well-being. Recent scientific research has increasingly supported the idea that the food we consume has a direct impact on our mood, energy levels, and even the risk of developing mood disorders like depression and anxiety. Understanding this connection can empower us to make more conscious food choices to promote mental health.
1. The science behind food and mood
You’ve probably heard the saying, “you are what you eat.” It turns out this is true not just for how we look but also for how we feel. What we eat can change our mood, energy, and even how we handle stress. Scientists are finding more and more proof that the food we put in our bodies can affect our mental health.
How does it work?
Our brain is like a big engine that needs a lot of fuel. The food we eat gives it that fuel. Different foods provide different types of fuel, and some are better for the brain than others. The nutrients in food help our brain make chemicals called neurotransmitters, which control our mood and emotions.
Some important neurotransmitters are
Serotonin: This is often called the “feel-good” chemical. It helps keep us happy and calm. Foods with tryptophan, like turkey and eggs, help make serotonin.
Dopamine: This chemical helps us feel motivated and rewarded. Protein-rich foods, like meat and beans, support dopamine production.
GABA: This is the brain’s calming chemical, helping to reduce stress and anxiety. Some foods like broccoli and almonds help produce GABA.
If we don’t eat the right foods, our brain might not make enough of these chemicals, which can make us feel sad, stressed, or tired.
2. The gut-brain connection: The role of the microbiome
Another critical factor linking diet to mood is the gut-brain axis, a bidirectional communication system between the gut and the brain. Recent research highlights the influence of gut health on mental well-being.
The gut is often referred to as the “second brain” due to its dense network of neurons and its ability to produce neurotransmitters like serotonin (about 90% of serotonin is produced in the gut).
The human gut is home to trillions of bacteria, known collectively as the gut microbiome. A healthy, diverse microbiome is essential for proper digestion, immune function, and mood regulation. Imbalances in gut bacteria, known as dysbiosis, have been linked to mood disorders such as anxiety, depression, and even autism.
Probiotic and prebiotic foods are essential for maintaining a balanced microbiome. Probiotics, found in fermented foods like yogurt, kimchi, and sauerkraut, introduce beneficial bacteria into the gut. Prebiotics, such as fiber-rich foods like bananas, onions, and garlic, provide nourishment for these bacteria. Ensuring gut health through a balanced diet rich in these components can support better mood regulation.
3. Foods that boost mood
Some foods have been shown to have a positive impact on mood, primarily through their nutrient content, which supports brain function and neurotransmitter production. Here are some key food groups that can help boost mood:
Omega-3 fatty acids
Found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, omega-3s are critical for brain health. These essential fats are anti-inflammatory and have been linked to lower rates of depression. Studies suggest that diets rich in omega-3 fatty acids can reduce symptoms of depression and improve overall mood.
Whole grains
Whole grains like oats, brown rice, and quinoa are rich in complex carbohydrates, which help regulate blood sugar levels and ensure a steady supply of glucose to the brain. They also boost serotonin production. Unlike refined carbohydrates (such as white bread and sugary snacks), whole grains provide sustained energy, reducing irritability and mood swings.
Leafy greens and vegetables
Dark leafy greens such as spinach and kale are rich in folate, a B vitamin that plays a crucial role in the production of serotonin and dopamine. Low levels of folate have been associated with depression. Additionally, vegetables like broccoli and Brussels sprouts are loaded with antioxidants, which reduce inflammation and oxidative stress— both linked to poor mental health.
Nuts and seeds
Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of omega-3s, magnesium, and zinc, all of which are important for brain function and mood regulation. Magnesium, in particular, plays a key role in reducing anxiety and promoting relaxation. Research suggests that magnesium deficiencies may be linked to anxiety, depression, and irritability.
Fermented foods
As mentioned earlier, fermented foods like yogurt, kefir, kimchi, and miso contain probiotics that support gut health. A healthy gut microbiome is associated with improved mood and a lower risk of mental health issues. Regular consumption of fermented foods can help maintain a healthy balance of gut bacteria, positively influencing mood and reducing anxiety.
Dark chocolate
Dark chocolate (with a high cocoa content) is rich in antioxidants and flavonoids, which are thought to boost mood by increasing blood flow to the brain and enhancing brain function. Additionally, dark chocolate contains small amounts of caffeine, which can help improve mood and energy levels. It also stimulates the production of endorphins, the body’s natural “feel-good” chemicals, and contains serotonin precursors.
Berries
Berries such as blueberries, strawberries, and blackberries are rich in antioxidants and vitamin C, both of which can help reduce inflammation and oxidative stress in the brain. These processes are linked to the development of mood disorders. Regular consumption of berries has been shown to improve cognitive function and mood stability.
4. Foods that negatively affect mood
Just as some foods can lift your spirits, others can have the opposite effect, contributing to mood swings, irritability, or feelings of depression. Avoiding or minimising these foods can be crucial for maintaining stable mood and emotional well-being.
Refined carbohydrates and sugars
High consumption of refined carbs (like white bread, pastries, and sugary snacks) can cause rapid spikes and crashes in blood sugar levels. These fluctuations can lead to irritability, fatigue, and mood swings. Moreover, a diet high in sugar has been linked to inflammation, which is a known contributor to depression.
Processed foods
Processed foods, such as fast food, chips, and packaged snacks, are often high in trans fats, preservatives, and artificial additives. These ingredients can lead to inflammation in the body and brain, negatively impacting mood. Research has shown that people who regularly consume fast food are more likely to suffer from depression than those who eat a diet rich in whole, unprocessed foods.
Caffeine
While caffeine in moderate amounts can boost mood and alertness, excessive consumption can lead to anxiety, restlessness, and disrupted sleep—all of which can negatively affect mood. People who are sensitive to caffeine may experience mood swings or increased anxiety after consuming coffee or energy drinks.
Alcohol
Alcohol is a depressant that can disrupt the balance of neurotransmitters in the brain. Although it may initially create a sense of relaxation, alcohol consumption, particularly in excess, is associated with increased anxiety, depression, and mood instability.
5. The role of hydration and sleep
In addition to the types of foods we consume, our overall lifestyle, including hydration and sleep, plays a significant role in mood regulation.
Hydration
Dehydration can lead to fatigue, difficulty concentrating, and irritability. Even mild dehydration has been shown to affect mood and cognitive function. Drinking enough water throughout the day is essential for maintaining energy levels and a stable mood.
Sleep and diet
Sleep and diet are closely connected. Poor sleep can lead to cravings for unhealthy foods, particularly sugary and high-fat options. Conversely, certain foods can disrupt sleep, which can lead to irritability and mood swings. Eating a balanced diet that promotes healthy sleep patterns—such as avoiding heavy meals before bedtime and limiting caffeine—can support both sleep and mood stability.
6. Personalised nutrition and mental health
It’s important to note that the relationship between food and mood is not one-size-fits-all. Each individual’s body reacts differently to certain foods, and factors such as genetics, metabolic health, and personal preferences play a role in how diet affects mood. Personalised nutrition, which tailors dietary recommendations to an individual’s unique genetic makeup, lifestyle, and health conditions, is gaining popularity as a way to optimise both physical and mental health.
Conclusion
The connection between food and mood is undeniable. What we eat has a direct and measurable impact on how we feel, think, and respond to stress. A balanced diet rich in whole foods, including fruits, vegetables, whole grains, and healthy fats, supports mental well-being by providing the brain with the necessary nutrients to function properly. At the same time, limiting processed foods, refined sugars, and other harmful ingredients can help prevent mood instability and mental health issues.
By being mindful of our food choices, we can take a proactive approach to improving our emotional health. While diet alone may not cure mental health disorders, it is an essential tool in promoting long-term mood stability, emotional resilience, and overall well-being.
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Agata Tiurmorezow, Eating Disorder Recovery Coach
Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition. This allowed her to deepen her knowledge of nutrition and better understand how the body functions. For the past 10 years, Agata has been helping women achieve their goals, improve their health, and minimize symptoms of conditions like PCOS, endometriosis, thyroid issues, or menopause through a specially tailored nutrition plan, supplements, and exercise.
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