Did you know that what’s on your plate could be influencing your mood? It’s true – the food you eat doesn’t just fuel your body, it also plays a key role in how you feel mentally and emotionally.
There’s no single ‘magic’ food that can cure low mood or prevent mental health challenges, but eating well can support your brain health and improve how you feel day to day. Just like your heart or muscles, your brain needs the right nutrients to work at its best.
The Gut-Brain Connection
Have you ever had butterflies in your stomach when you’re nervous?
That’s your gut and brain talking to each other. This connection is very real and is known as the gut-brain axis. In fact, around 90% of serotonin (a chemical linked to mood) is made in the gut.
A healthy gut may help improve your mental wellbeing, and what you eat can help or hinder that balance.
Key Foods to Focus On
A healthy diet to support mood is not about cutting things out but rather focusing on including more nutrient-rich whole foods.
Here’s what to aim for:
- Plenty of colourful fruits and vegetables: they’re rich in vitamins, minerals and antioxidants that protect your brain.
- Wholegrains: such as oats, brown rice and wholemeal bread, help keep your energy levels stable and support good gut health.
- Protein sources: including fish, lean meats, eggs, tofu, legumes and nuts – these are important for brain chemicals that affect mood.
- Healthy fats: especially from oily fish like salmon, flaxseeds and walnuts – these support brain structure and function.
- Fermented foods: such as yoghurt, kefir or sauerkraut may support a healthy gut microbiome, which in turn could support better mood.
Don't Forget Fluids
Even mild dehydration can make you feel tired, irritable or foggy. Aim for around 6–8 glasses of water per day, more if you’re active or it’s hot.
Foods to Limit
A diet high in ultra-processed foods, sugary snacks and takeaway meals may not only lack the nutrients your brain needs, but can also negatively affect your mood and energy.
These foods can lead to spikes and crashes in blood sugar levels, leaving you feeling more tired or low.
Small Steps Matter
The good news is that you don’t need to make drastic changes overnight. Start by making small swaps, like adding an extra serve of veg to your dinner or swapping white bread for wholegrain. Over time, these changes can really add up and make a difference in how you feel.
If you’re struggling with low mood or your diet, speak to a health care professional or an Accredited Practising Dietitian for personalised support.
Learn more about HealthWISE dietetics and nutrition services here.
