The Link Between Food and Mood

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.