Written by Christa Marney, RDN, LD, CHWC

Eating is a simple daily act. But do you stop to think about all the reasons you eat?

You may be hungry, but you also could be hangry (hungry and angry), bored, stressed, anxious, depressed, focused, lonely, happy, or sad—just to name a few. If you’ve experienced this, you’re not alone.

Food is one of the necessities of life. It contains nutrients that are essential for energy, growth, repair, and maintenance, as well as regulation of many vital processes. Food is also connected to emotions, culture, and events, and is deeply personal for each of us.

There is no doubt that food and mental health are connected at some level. So what can we do to fuel our bodies to better our mood?

The gut-brain connection

Managing mood or mental health, such as anxiety or depression, may include traditional approaches, such as sleep, medications, therapy, or stress management. However, nutrition also plays a significant role.

The gut and the brain talk to one another, commonly called the gut-brain axis, sending chemical signals back and forth. In fact, the gut is thought to be our second brain!

One example of this is with serotonin. Serotonin is a neurotransmitter involved in mood, inflammation, and immune response. Potentially 95% of our serotonin is produced in the digestive tract, even though its activity is in the brain.

Several factors may influence imbalances in gut health such as sleep patterns, physical activity, environmental exposures, pregnancy, c-section births,  antibiotics, and poor diet.

When imbalances occur, there can be disruptions to neurotransmitters activity and even the immune response, which can result in inflammation.

The Standard American Diet (SAD) is partially to blame. This includes dietary intake that is high in ultra-processed foods and low in fiber, which is not ideal for producing a healthy gut. Essentially, eating a SAD diet could make us feel, well… sad.

The higher levels of quick acting carbohydrates in ultra-processed foods stimulate the release of endorphins and serotonin for immediate gratification and a rise in blood sugar, but this quickly fades and leaves us potentially irritable and wanting more. It is not an ideal cycle for sustainable gut health or our mood.

Want to improve your mood?

Your eating habits are not going to be perfect all the time. The good news is there are small steps you can take that over time will heal the gut, which will improve mood and increase clarity and energy.

First, you may want to ask your doctor to review your unique health picture such as food allergies or sensitivities, vitamin deficiencies, medical conditions, or medications.

Second, you can adopt a diet based on fiber-rich, plant-based foods that include high-quality protein sources.

Here are some suggestions for eating habits to improve your mood:

  1. Awareness is key. Pay attention to the food you eat and how you feel.
  2. Aim to eat on a regular schedule. Try not to skip meals.
  3. Consider combinations so that each meal includes fiber-rich carbohydrates with lean protein and colorful produce.
  4. Reduce processed foods such as added sugar, trans fats, and salt.
  5. Begin to build a fiber- and antioxidant-rich food pattern to include foods such as fruits, vegetables, legumes, grains, nuts, and seeds.
  6. Increase omega-3-rich foods such as fish and seafood (salmon, tuna, herring, and sardines) as well as nuts and seeds (flaxseed, chia seed, and walnuts), or plant-based oils.
  7. Eat fermented foods (kefir, tempeh, miso, kombucha, kimchi).

The Mediterranean style of eating is one example of a pattern of eating that is often recommended.

In conjunction with dietary patterns, certain supplements may be promising for supporting mood. Consult your doctor before starting any vitamin or supplement. Examples you can ask about include:

  • Probiotics
  • B vitamins
  • Omega-3
  • Vitamin D
  • Magnesium
  • Zinc
  • Iron

Now you know: Nutrition is not only important for our physical well-being, but also our mental well-being.

Want to keep learning?

  • Evelyn Tribole, MS, RDN, and Elyse Resch, MS, RDN, FAND, Intuitive Eating: A Revolutionary Anti-Diet Approach (Blackstone Publishing, 2020)
  • Elizabeth Somer, MA, RDN, Food & Mood: The Complete Guide to Eating Well and Feeling Your Best (Holt Paperbacks, 1999)
  • Gerard E. Mullin, MD, The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good! (Rodale Books, 2015)