Can What We Eat Impact Our Mood?

When I told my husband that we were recording an episode of the podcast What About You? regarding Mood Foods, he asked: "If I eat a certain food, will it make me happy?" This got me thinking; eating a plate of broccoli will not lift your spirits if you are feeling irritated or low. There are no specific foods that will give you an instantaneous lift. However, research has shown that an overall balanced diet can impact your mental wellbeing, and when combined with certain nutrients, this creates a powerful cumulative effect.

Listening to Your Body

It is important to remember though, that we are all individuals and we all respond to foods in different ways. If you feel certain foods may not agree with you, or you function better eating specific foods you should listen to your body.

A qualified nutritional therapist can help you investigate this. Food allergies and sensitivities could also be a factor that you could discuss with a health professional.

The SMILES Trial: Evidence for Diet and Mental Health

Felice Jacka lead the SMILEs trial (a randomised control trial) which supports the modification of lifestyle in lowered emotional states. This study looked at two groups, one group had a modified diet (Mediterranean diet) and the other a control group with social support.

At the end of the trial, one third of the diet group met criteria for remission of depression compared to 8% of the support group. To read more about the trial click here: SMILES Trial PDF.

Important Nutrients to Include

Some nutrients that are important to include in our diet (alongside a balanced diet):

• Omega 3 fatty acids – This is an essential fat that we have to get through food. Omega 3 fatty acids are important to boost brain power, stabilise mood, balance hormones and reduce inflammation in our bodies. The best sources are from oily fish such as salmon, anchovies, herring, mackerel and sardines. We can also get it from plant sources such as flaxseed but this is not a direct source of EPA/DHA and our body converts it if we have the co-factors to do so. A good source of EPA/DHA for vegans is from an algae source.

  
  

• B vitamins – These water soluble vitamins support relaxation, cognition and neurological health. Green leafy vegetables such as spinach, broccoli, fish, lamb, turkey and beef are all high in b vitamins.

  
  

• Vitamin D – Vitamin D receptors in the brain have been shown to stimulate serotonin production and vitamin D has also shown to increase endorphin levels. The best source of vitamin D is sunlight on our skin.

What We Eat and Drink: The Negative Effects

What we eat and drink may have a negative effect on how we feel.

The Refined Sugar Cycle

When we are low in energy and mood we quite often reach for or crave sugary or simple carbohydrate foods (white bread, white pasta etc) to give us a boost. This initial boost ultimately results in a drop of our blood sugar levels, we then feel weak, hungry and crave these foods again.

This is a cycle that leads to energy slumps during the day, craving foods (especially after meals) and it is a hard cycle to break. I quite often have clients say to me, "I know I need to stop eating.... but I find it so hard". This then leads to feelings of guilt, poor control and low self esteem as they blame themselves.

Stimulants: Caffeine and Alcohol

Caffeine can impact our nervous system and may also deplete nutrients that are important to support our nervous systems, such as vitamin C, B vitamins, magnesium and zinc. Stimulants can alter brain chemistry and behaviour and may have an impact on sleep and gut function also (important to consider with the gut-brain connection link).

My Philosophy: Balance Over Restriction

Balance is important. I do not advocate restrictive diets and this is especially important when it comes to our mental and emotional health. I work with clients to create a supportive, non-restrictive plan tailored to their unique physiology and lifestyle. If you'd like to explore how we can work together to support your gut, your mood, and your relationship with food, I invite you to have a look at my services to see if we’re the right fit for your journey.

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Frequently Asked Questions on Foods for Mood Improvement

Can specific foods instantly improve your mood?

While no single food acts as an immediate "instant fix" for low spirits, research shows that a balanced diet has a powerful cumulative effect on mental wellbeing. Rather than looking for a one-time boost, focusing on long-term nutritional patterns is the most effective way to support emotional health.

Which nutrients are most important for mental health?

To support brain function and mood stability, prioritise these three key nutrients:

• Omega-3 Fatty Acids: Found in oily fish (salmon, sardines) and algae, these reduce inflammation and stabilise mood.

• B Vitamins: Found in leafy greens and lean meats, these support neurological health and relaxation.

• Vitamin D: Often obtained through sunlight, it stimulates serotonin and endorphin production.

Why do I crave sugar when I am feeling low?

When energy is low, the body craves refined sugars and simple carbohydrates for a quick "spike." However, this leads to a refined sugar cycle: an initial energy boost followed by a sharp blood sugar crash, which can cause irritability, hunger, and feelings of guilt or low self-esteem.

How do caffeine and alcohol affect my nervous system?

Stimulants like caffeine and alcohol can alter brain chemistry and disrupt sleep. Specifically, caffeine may deplete essential nutrients that support the nervous system, such as Vitamin C, B vitamins, magnesium, and zinc, potentially worsening the "gut-brain" connection issues.