How Food Affects Mood

We all know that good nutrition is crucial for physical health, but it’s also clear that what we eat affects our mental and emotional well-being.

Dr. Deborah Fernandez-Turner, Deputy Chief Psychiatric Officer at Aetna, puts it well: “It makes sense that what we put into our bodies also impacts our mental health. Good health means feeling great both physically and mentally. The body and mind need to work together for overall well-being, so both are important in your health journey.”

The science behind food and mood

The connection between what you eat and how you feel is pretty fascinating because your brain and gut are closely linked. Your gut, often called the “second brain,” is full of bacteria that play a big role in sending messages to your brain through chemicals like dopamine and serotonin.

When you eat healthy, nutrient-rich foods, you boost the growth of “good” bacteria in your gut, which helps your brain get positive signals. This can improve your mood and mental state. But if your diet isn’t great, it can mess up these signals and affect how you feel.

Sugar, for example, is a big troublemaker. It feeds the “bad” bacteria in your gut and can cause inflammation. Even though sugar might give you a quick burst of feel-good chemicals, this is followed by a crash that can leave you feeling worse.

Dr. Fernandez-Turner warns against relying on these sugar highs: “You don’t want that. These spikes are short-lived and lead to a tough crash.”

Sticking to a diet full of whole, unprocessed foods can help you avoid mood swings and improve your focus. Studies show that such diets can also ease symptoms of depression and anxiety, while unhealthy eating can increase your risk of dementia and stroke.

Foods that help you be healthy

So, what should you grab on your next grocery trip? Here’s a simple guide to help you pick out the best foods:

Whole Foods
Look for foods with minimal processing and few ingredients. “If you remember just one thing, make it this: eat real food,” says Sarah Jacobs, holistic nutritional counselor and co-founder of The Wellness Project. Fresh fruits and veggies, especially colorful ones, are packed with nutrients that benefit both your mind and body. The colors in fruits and vegetables often reflect their nutritional value, making it easier for you to get essential vitamins and feel great.

Fiber
Foods high in fiber help your body manage sugar better, preventing those annoying sugar highs and crashes. Fruits, vegetables, and whole grains like beans are all great sources of fiber.

Antioxidants
These are your body’s inflammation fighters. You can find them in berries, leafy greens, turmeric, and foods with Omega-3s like salmon and chia seeds. Dark chocolate has antioxidants too, but it also has sugar, so enjoy it in moderation.

Folate
This B vitamin helps with dopamine production without the sugar spike. It’s found in leafy greens, lentils, and cantaloupes.

Vitamin D
Vitamin D helps produce serotonin, and while we usually get it from sunlight, mushrooms are a good alternative. If you’re low on vitamin D, your doctor might suggest supplements. Aetna members might get discounts on these, so check your plan’s benefits.

Magnesium
This mineral supports everything from muscle function to mood. A deficiency can mess with gut bacteria and contribute to depression and anxiety. To boost your magnesium intake, eat cacao nibs, almonds, cashews, spinach, bananas, and beans.

Fermented Foods
Fermented foods are rich in probiotics, which are good for your gut. Options include sauerkraut, kimchi, miso, tempeh, and kombucha. Just be mindful of their high sodium content, especially if you have high blood pressure.

Also Read: 8 Top Home Exercises for Weight Loss

On your plate and on with your life

Getting used to eating mood-boosting foods might take a little effort at first, according to Dr. Jacobs. She recommends prepping a week’s worth of chopped veggies and cooked beans ahead of time. This makes it easier to throw together healthy meals at home, which can be just as satisfying as take-out. Short on time? Dr. Fernandez-Turner suggests using frozen fruits and veggies, and quick-cooking options like brown rice, quinoa, or whole-grain couscous.

You can also make simple swaps, like choosing whole-grain rice, pasta, and bread over white versions. These swaps boost your fiber intake, which is great for digestion. Instead of snacking on chips, go for a side salad with nuts, seeds, and colorful veggies for extra crunch and flavor.

Of course, basic nutrition tips still apply. Stay hydrated, don’t skip meals, and be mindful of your caffeine and alcohol consumption. Dr. Fernandez-Turner advises checking with your doctor about your caffeine and alcohol intake based on your health and goals.

Don’t feel pressured to make all these changes overnight. Dr. Fernandez-Turner suggests taking it one step at a time. Maybe start by replacing processed sugar with fresh fruit one week, and adding more vegetables and lean protein the next. “There’s no one-size-fits-all approach to health,” she says.

Being mindful while you eat can also help manage cravings and prevent overeating. “Pay attention to how your food smells, tastes, and feels,” Dr. Fernandez-Turner suggests. Notice how nutritious snacks and meals make you feel afterward. Many people switching to a mostly plant-based diet find they have more energy and better focus throughout the day.

It might take a few days or even weeks to start feeling the mood-boosting benefits of your new diet. Lasting change doesn’t happen overnight, but the healthy choices you make each day will add up. Over time, you’ll see positive results in both your mind and body.