Can Your Diet Influence Your Mental Health? Unpacking the Food-Mood Link.

You’re used to hearing that diet impacts physical health, but what if it’s also a key factor in your mental health? Research is revealing just how deeply intertwined your diet and mood are, shining a light on the food-mood connection and showing that what you eat affects not only your body but also your mind.

In this post, Dr Michelle Darragh and I are breaking down the science of how food impacts mood, with practical tips to support both your gut and mind.

The Gut-Brain Axis: How Your Body and Mind Talk to Each Other

It all starts in the gut. The gut-brain axis is the communication superhighway between your digestive system and brain, playing a huge role in mental health.

From the Dietitian’s Perspective: Think of your gut as a “second brain,” full of microbes producing neurotransmitters like serotonin that affect mood, sleep, and mental balance. Fascinatingly, a balanced gut microbiome is linked to lower symptoms of anxiety and depression. Foods like yoghurt, sauerkraut, and fibre-rich veggies support gut health and can help keep that brain-gut connection happy. Eating a diet inspired by the Mediterranean diet—rich in whole grains, fruits, and vegetables—is an amazing way to support your gut and mind.

From the Psychologist’s Perspective: Serotonin is a “feel-good” hormone often targeted by medications for depression. But here’s the catch: up to 90% of serotonin is actually produced in your gut! So, the gut isn’t just a bystander in managing mental health; it’s where things start. Your anxiety and stress levels also impact digestion, so when you’re stressed, you can throw this balance off. A balanced approach that includes both gut and mind-based strategies tends to be the most effective way to tackle mood concerns.

Nutrients That Support Brain and Emotional Health

Certain nutrients are key to feeling mentally balanced, and a lack of them can affect your mood.

From the Dietitian’s Perspective: Nutrients like omega-3 fatty acids, B vitamins, and magnesium support brain function and mood stability. Omega-3s, for instance, reduce symptoms of depression, while magnesium manages stress. Foods like salmon, leafy greens, and whole grains pack in these nutrients, helping the brain stay steady and focused.

From the Psychologist’s Perspective: Sometimes, your body’s “fight or flight” stress response kicks in, impacting digestion and energy levels. When you’re in survival mode for long stretches, this can disrupt digestion and impact your mental health. A nutrient-dense, Mediterranean diet can help by providing the body with essential vitamins and minerals to support mental resilience.

Emotional Eating and Mindful Eating: Striking a Balance

For many of us, food isn’t just fuel. It’s part of celebrations, comfort, and sometimes even a go-to stress relief. But, when emotional eating takes over, it can lead to less nutritious choices and impact your mental well-being.

From the Psychologist’s Perspective: Emotional eating is often triggered by anxiety or stress, and you can feel driven to reach for comfort foods. Unfortunately, while these foods feel good in the moment, they can leave you feeling even more stressed. Practising mindful eating—tuning into hunger cues, selecting foods with intention, and creating a calming mealtime environment—can help turn this around. Making healthier eating enjoyable and easy can help it become part of a supportive routine.

From the Dietitian’s Perspective: Emotional eating often drives you to sugary or high-fat foods, which create quick blood sugar spikes and crashes. These foods don’t support stable energy or mood. Ultimately, choosing nutrient-dense foods helps break the cycle of cravings and mood swings, supporting both your physical and emotional health.

The Blood Sugar and Mood Connection

Have you ever found yourself feeling “hangry”? Blood sugar swings can directly affect mood, causing irritability, fatigue, and even anxiety.

From the Dietitian’s Perspective: Balancing blood sugar by including protein, fibre, and healthy fats in your meals can help avoid the energy dips that impact mood. Foods like whole grains, nuts, and lean proteins can keep blood sugar steady, preventing those spikes and crashes that leave you feeling on edge.

From the Psychologist’s Perspective: Emotional regulation is essential for a healthy life, yet fluctuating blood sugar can make it tough to stay balanced. Therefore, when your blood sugar is stable, your brain gets a steady energy supply, helping you feel more in control and less reactive to everyday stresses.

Ultra-Processed Foods and Their Impact on Mental Health

We all know ultra-processed foods are convenient, but their impact on your mental health might make you think twice.

From the Dietitian’s Perspective: Ultra-processed foods—think sugary cereals, packaged snacks, and fast food—are often high in added sugars, unhealthy fats, and artificial ingredients. These disrupt the gut microbiome, increase inflammation, and link directly to anxiety and depression. Choosing whole, minimally processed foods is a simple way to protect your body and mind.

From the Psychologist’s Perspective: Ultra-processed foods can sometimes create a dependency loop where you crave your favourite treats, almost like an addiction. To break this cycle, try reflecting on questions like: What benefit does this food bring? What could I gain by making a different choice? This process can make it easier to step into a healthier, more satisfying relationship with food.

Foods to Support a Balanced Mood

Want to know which foods can give your mind and body a boost? Here are some options:

• Nuts and Seeds – Rich in omega-3s and magnesium to support stress regulation.
• Leafy Greens – Full of folate, which supports neurotransmitter function.
• Berries – High in antioxidants, beneficial for brain health.
• Salmon – Packed with omega-3s, crucial for brain health.
• Dark Chocolate – Contains antioxidants and helps boost serotonin.

Psychologist’s Tip: Including these foods over time can help create a resilient and balanced mood. Check in with a dietitian to find what works best for you, and aim for a Mediterranean diet approach that’s both enjoyable and nutritious.

Bringing It All Together

What you eat deeply affects your mental health, and small changes make a big difference. From stabilising blood sugar to opting for whole foods over processed ones, each step supports a healthier, happier mind. Therefore, by practising mindful eating, you can develop a positive relationship with food that nurtures both your body and mind.

Ready to make a change? Try adding more brain-boosting foods to your meals, and if you’re looking for personalised support, consider booking with Dr Michelle, a psychologist from Unburden Psychology, or myself, Annabel, a gut health dietitian. Together, we’ll help you build a lifestyle that supports both mental and physical well-being. Visit Unburden Psychology and Nutrition For Living to book your consults and take the next step!

References

• A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial), 2017.
• Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies, 2022.