Serotonin is a natural chemical known for
contributing to feelings of wellbeing and happiness. Your microbiome (the
community of bacteria, the commensal microbiota, that colonize all mucosal
sites in the body) is home to a whopping 90% of the body’s serotonin receptors, and so when
your gut is functioning optimally, your mood benefits. If your gut is feeling
depleted or unbalanced, your serotonin levels will likely be low as well. The
foods you eat directly impact how your microbiome works on a daily basis.
But that is not all. How frequently you eat
directly impacts your blood sugar levels. Keeping your blood sugar levels
as consistent as possible can contribute to a more positive mood. According to
research, eating regular meals and snacks at the same times every day can help
keep your blood sugar levels steady as you provide your body with a continuous
source of fuel.
Moreover, certain nutrients within the foods can
help lift your mood and keep stress at bay.
Nutrient-rich protein sources like eggs,
poultry, seafood and soy can help slow the rate at which your digestive system
processes carbohydrates, preventing your blood sugar from spiking dramatically.
Your gut also releases more dopamine, another feel-good hormone, as it breaks
down protein.
Probiotic foods like yogurt, kefir, kombucha and
sauerkraut keep the good bacteria in your gut flourishing while minimizing the
bacteria that does not serve you. This leads to a balanced, happy tummy that is
ready to keep those serotonin receptors firing.
Prebiotic (fiber-rich) options like oats, beans,
apples, pears and Brussels sprouts provide the “food” for the good bacteria in
your gut to feast on, keeping them alive and well so they can do their job to
balance your microbiome.
Foods rich in folate and vitamin B-12 can also
help to boost your mood. And since B-12 is better absorbed by your body when it
is consumed alongside folate, certain food pairings are more impactful than
others. Put a folate-rich food like broccoli, lentils, dark leafy greens or
oranges on your plate next to a food full of B-12 like cottage cheese, lean
beef or salmon, and you will be in good shape.
Foods rich in vitamin D are known to help with
your mood as well. Thus low-fat milk, egg yolks and soy milk can be great
additions to your diet.
Omega-3 fatty acids from salmon, tuna, flaxseed,
chia seeds and walnuts can help boost your mood, reduce anxiousness and
increase your ability to handle stress.
Foods full of magnesium like dark chocolate,
avocado, nuts, legumes and tofu can help you manage anxiety. When you become
stressed, your body actually uses more magnesium, so you need even more.
On the flip side, if you are looking to avoid
mood swings and drops in energy throughout the day, try to avoid the following
foods when possible:
Refined white starches like white rice, white
bread and crackers can lead to major spikes in blood sugar followed by big
crashes, which zap your good mood. Thus if you eat white rice, pair it with a
lean protein source and healthy fat to prevent the pitfall, and opt for more
complex, whole grain and multigrain breads instead of white varieties to help
balance your blood sugar.
Simple sugars can also create dramatic ebbs and
flows in your blood sugar levels. While they are present in junk foods like
candy and soda, they also exist in everyday foods like fruit juice and jams, so
be mindful to pair these options with a healthy fat or protein to balance how
quickly your body digests the meal. Look for healthier sugar alternatives
instead.
Alcohol is a depressant and also a major sleep
disruptor, which will further impact your mood—and not in a good way—especially
if you overdo it and consume it close to bedtime.
Ultra-processed foods that contain chemical
additives can destroy the good bacteria in your gut, creating an imbalance that
ultimately impacts your mood in a negative way. So steer clear of these options
and swap in whole foods instead.
