top of page

Does What You Eat Affect Your Mental Health? Exploring the Food-Mood Connection.

Writer's picture: Dr Michelle DarraghDr Michelle Darragh

6 Minute Read

Have you ever noticed how a comfort meal can soothe your mood—or how stress can make you crave chocolate? We’re often told that what we eat influences our physical health, but what if diet also impacts our mental well-being? As research continues, there’s a fascinating connection between the food we consume and our mental health, revealing that nutrition and psychology might just be more intertwined than we once thought.


Here, we dive into the science behind the food-mood link, discussing both the diet and psychological perspectives, and offer practical tips on how you can optimise your mental health.


Mediterranean diet Food-mood connection Gut-brain axis

The Gut-Brain Axis: How Your Body and Mind Communicate


When it comes to the connection between what you eat and how you feel, it all starts in the gut. The gut-brain axis is the communication network between your digestive system and your brain, and it plays a huge role in mental well-being.


The dietitian’s perspective: The gut is often called our "second brain," thanks to the trillions of microbes in our digestive tract. These microbes produce neurotransmitters like serotonin, which impact mood, sleep, and overall mental balance. Research even suggests that a well-balanced gut microbiome can reduce symptoms of anxiety and depression. Foods like yoghurt, sauerkraut, and fibre-rich veggies support gut health, nourishing those beneficial bacteria that may keep the brain in check.


The psychologist’s perspective: Serotonin is a “feel-good” hormone needed to help regulate mental health. Often those with symptoms of depression are prescribed medication that helps increase the availability of serotonin in the brain (e.g., Zoloft and Lexapro). However, serotonin is primarily produced in the gut - an estimated 80 to 90 percent is produced by the nerve cells of the gut! In fact, when looking at the research, we can see that the gut is a starting point for all mood related challenges.


However, it is not so straight forward. Our emotional state can be a two-way street, particularly when one is chronically suffering anxiety, stress and/or depressive symptoms. Poor mental health impacts our digestion and therefore is detrimental on the whole gut-brain connection. 


Therefore, for mental health challenges, a two-front approach of both mind and gut-based strategies is the most effective and efficient road to recovery. 


Nutrients That Support Mental Health and Cognitive Function


Certain nutrients are vital for mental well-being, and deficiencies can play a role in mood imbalances.


The dietitian’s perspective: Nutrients like omega-3 fatty acids, B vitamins, and magnesium support brain function and emotional stability. Omega-3s, for instance, are linked to reduced symptoms of depression, while magnesium helps regulate the body’s stress response. Foods like salmon, leafy greens, and whole grains are loaded with these mood-boosting nutrients, giving your brain what it needs to thrive.


The psychologist’s perspective: From time to time, we all may feel the effects of our body going into survival mode, otherwise known as “fight or flight”. Apart from increasing our heart rate, blood pressure, shallow breathing and giving us brain fog, in survival mode our body reduces the functioning of our digestion. Long term survival mode can create gut-dysfunction which, then, has a direct link to decreased mood and increased anxiety.


Addressing nutrient deficiencies through a balanced diet may help prevent or recover from mood-related mental health symptoms.


Emotional Eating and Mindful Eating: A Psychology-Nutrition Balance


For many people, food is more than just fuel. It’s comfort, celebration, and even a coping mechanism. But when emotional or mindless eating takes over, it can lead to a cycle of poor mental health and less nutritious choices.


The psychologist’s perspective: Emotional eating is often triggered by stress, sadness, or anxiety. Mindless eating can occur because of boredom. Both are habits and as such, can be difficult to break. Besides, turning to that comfort food can feel good, at the same time leading to guilt, shame, and more stress. We can change these habits by practising mindful eating—paying attention to hunger cues, choosing foods intentionally, and creating a calming meal environment. Substituting good habits over bad is possible if we aim to make the new approach to eating enjoyable, easy, and satisfying.


The dietitian’s perspective: Emotional eating often involves craving foods high in sugar and unhealthy fats, which can spike blood sugar and lead to crashes. These foods don’t provide lasting energy or support mood stability. Incorporating nutrient-dense foods instead can break the cycle of craving and crashing, ultimately supporting both physical and emotional health.


Anxiety Depression Mental health

Blood Sugar and Mood Stability


Ever felt hangry? Blood sugar swings can influence mood significantly, leading to irritability, fatigue, and even anxiety.


The dietitian’s perspective: Keeping blood sugar stable by balancing meals with protein, fibre, and healthy fats helps avoid those energy dips that can impact mood. Foods like whole grains, nuts, and lean proteins can keep blood sugar steady, preventing the spikes and crashes that leave us feeling sluggish and moody.


The psychologist’s perspective: Mental health challenges are often about a rollercoaster of emotions, or being stuck either in a pit of depression, or overly anxious and highly strung. Regulating emotions is a key goal for a good life. For all the psychological strategies, regulating emotions is almost impossible if blood sugar levels fluctuate. When blood sugar is steady, the brain has a consistent energy source, leading to greater mental clarity and less reactive emotions.


The Impact of Ultra-Processed Foods on Mental Health


We’re all familiar with ultra-processed foods—think packaged snacks, sugary cereals, and fast food. While they’re convenient, they often come with ingredients that don’t do our minds any favours.


The dietitian’s perspective: Ultra-processed foods are high in added sugars, unhealthy fats, and artificial additives, which have been linked to increased risks of depression and anxiety. These foods can disrupt the gut microbiome and lead to inflammation, both of which may negatively impact mental health. Choosing whole foods as often as possible can help protect your brain and body.


The psychologist’s perspective: Apart from contributing to depression and anxiety, ultra-processed foods may also create a loop of dependency. It can at times feel like we’re addicted to our favourite snack! As with many addictive-like behaviours, it’s helpful to ask yourself: What is the benefit of this behaviour? What would you miss if you stopped? What would you gain? Would it be worth it? What do you need to make this change happen? Breaking the cycle starts the journey toward a better life.


Foods That Boost Mood and Mental Resilience


So, what should we eat for a better mood? Here are some star foods that benefit both the mind and body:


  1. Nuts and Seeds – Packed with omega-3s and magnesium for stress regulation.

  2. Leafy Greens – Full of folate, which supports neurotransmitter function.

  3. Berries – High in antioxidants that may improve brain health.

  4. Salmon – An excellent source of omega-3s, crucial for brain function.

  5. Dark Chocolate – Rich in antioxidants and known to boost serotonin.


The psychologist’s perspective: Including these foods can contribute to a more resilient and stable mood over time. Check-in with a dietician and experiment to find a balanced, nutrient-rich diet that you’ll look forward to, one that brings you joy to eat! Choose your foods that will make you both healthy and happy!

better life mental wellness health gut brain

Conclusion


Our mental well-being is deeply connected to our diet and our mindset around food. By being mindful of what we eat and how we eat, we can support a healthier, more resilient mind.


From balancing blood sugar to choosing whole foods over processed ones, small shifts in diet can make a noticeable difference. And by recognising the power of mindful eating, we can develop a better relationship with food that nourishes both body and mind.


Ready to make a change? Start by adding more brain-boosting foods to your meals, and if you’re looking for more personalised support, consider booking with Dr Michelle, our senior psychologist at Unburden Psychology, and Annabel, our favourite gut health dietitian. Both are conveniently located in the same building in Graceville, Brisbane. With a team approach, we’ll help you build a lifestyle that supports both your mental and physical well-being. Visit Unburden Psychology and Nutrition For Living to book your consults and take the next step!


References and Readings




183 views
bottom of page