From stress-snacking to celebrating holidays over lavish spreads, there’s no question that people associate food with more than just nourishment. It’s clear that the effects of nutrition go beyond just physical health, and there’s even a connection between our emotions and what we consume. While the media is inundated with fad diets and weight loss information, few outlets cover the relationship between food and mood.
Nutritional psychiatry is a growing field of study that examines the connection between our diet, gut, and mental health. It considers how the nutritional makeup of what we eat affects brain function and mood regulation, which contribute to mental health conditions. According to renowned nutritional psychiatrist and professional chef Uma Naidoo, MD, nutritional psychiatry doesn’t omit the possible need for medication, but takes a holistic approach to people’s mental health. “Focusing on nutrition to optimize brain health and, in doing so, preventing and treating mental health concerns such as anxiety, depression, insomnia, ADHD, and fatigue, is the key.”
Through growing research, science is discovering how the foods and drinks we consume have the power to impact our mental health, both positively and negatively. Read on for five ways you can find a connection between food and mood, for better or for worse.
Hanger Management
If you’ve ever skipped a meal and a few hours later bit your spouse’s head off, you’re not alone. The popular portmanteau “hangry” was coined to describe this common occurrence — feeling angry as a result of being hungry. When we don’t consume enough calories at regular intervals, our blood sugar levels drop, and a drop in blood sugar has significant effects on our mood. It can send the neurochemicals in our brain out of whack, and also trigger the release of stress hormones like cortisol and adrenaline that lead to irritability and anxiety. (No wonder there’s a huge market for on-the-go nutrition bars!) To avoid these emotional meltdowns, try eating several small meals throughout the day or keep nutrient-dense snacks on you. Nuts, trail mixes, cheese and crackers, or bars offer a quick, balanced pick-me-up that can safely get you through your hanger to your next meal.
The Problem with Processed
Most people are aware of the downsides of “junk food” — it’s no secret that sugar causes weight gain and fried foods aren’t heart-healthy. But what about the mental health effects of refined and processed foods?
According to Dr. Elva Selhub of Harvard Health Publishing, “Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression.” Diets that contain high amounts of fruits, veggies, and lean proteins and low amounts of processed and refined foods correlate with better mood. Dr. Selhub notes, “Studies have compared ‘traditional’ diets, like the Mediterranean diet and the traditional Japanese diet, to a typical ‘Western’ diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet.”
Although occasional indulgences are not harmful to most people (and contribute to a healthy appreciation for balance) it’s important to remember how processed treats can impact our mental health, particularly when we are going through tough emotional periods.
Be Good to Your Gut
Most of us know about serotonin. Its just one of the neurotransmitters and hormones (such as dopamine, norepinephrine, gamma-aminobutyric acid, and oxytocin) that act as chemical messengers to aid in mood regulation. When we have enough, we feel calmer and happier. But what many people don’t know is that more than 90% of the body’s serotonin supply is made in the gut!
Although the central nervous system and gut seem to be very separate parts of the body, according to Dr. Naidoo they actually come from the same cell origins in our development. The brain and the gut directly influence each other, and are connected by the vagus nerve. “Think of the vagus nerve like a two-way superhighway connecting the brain and gut, allowing for constant two-way communication, day and night,” Dr. Naidoo explains. “Following a healthy meal, the breakdown products are also healthy and help the gut to function at its best.” The more good bacteria we have from a healthy diet, the better serotonin can travel throughout our bodies. “When your diet supports good gut health, those signals can calm and uplift you. But when “bad” bacteria take over, it can trigger stress and anxiety,” Dr. Naidoo adds.
The chemical messages between our “gut-brain axis” is truly remarkable. It explains why people who take anxiety or depression medication to boost serotonin may experience gastrointestinal side effects. It also explains how a Tylenol capsule that first enters your gut sends messages to the brain to reduce the inflammation that causes your headache. It even explains why we experience diarrhea when we’re stressed, since the stress hormone cortisol stimulates bowel activity. Essentially, our gut plays a tremendous role in communicating with our brain about how our bodies feel.
For years, researchers have suspected a connection between mental health conditions and the gut. But recent studies and the emerging practice of nutritional psychiatry are proving these theories. Studies have actually shown that when the gut bacteria of schizophrenic humans were transferred into the guts of lab mice, the mice showed signs of schizophrenia. In June of 2025, the Journal of Affective Disorders reported that there might be a causal link between gut microbiota and OCD, which could lead to innovative microbiome therapies to prevent and treat the disorder.
So it’s no surprise that the food we put into our gut can help or hurt our mood. There is evidence that consuming too many foods high in added sugar can cause cellular inflammation in the gut, which is linked to depression and anxiety. Naidoo adds that stress, poor sleep, medications, smoking, alcohol and street drugs also negatively impact the gut microbiome. Conversely, when we eat “a lot of vegetables, beans, lentils, nuts, and seeds that feed the microbes with the fiber that helps them thrive, they can then perform their role to maintain good health.” Advice to “eat the rainbow” is also wise. Various colors of fruits and veggies provide unique polyphenols and antioxidants, plus well-fed gut bacteria means better neurotransmitter production.
Superhero Superfoods
Now that we know what a significant role the gut plays in our brain function, it’s no surprise how strongly what we eat affects our mental health. A 2022 review by Selvaraj et al concluded that “following a healthy diet, particularly one that incorporates vegetables and fruits, may lower the risk of developing clinical depression.”
So what healthy foods should you add to your diet first? Top mood-boosters include:
- Berries: full of antioxidants, fight inflammation, and feed good bacteria in the gut.
- Omega-3 Fatty Acids: This is the one our bodies don’t naturally produce, so we need to help them along with diet. Omega-3s support a healthy brain, help mood and anxiety, and can be found in fatty fish like salmon, mackerel, and sardines.
- Tomatoes: These beauties are rich in lycopene and folate, support the production of key neurotransmitters like serotonin and dopamine, and help regulate mood and lower the risk of depressive symptoms.
- Eggs: If there’s one meal that sustains me for the longest time, it’s eggs! This high-quality protein provides stable energy and helps neurotransmitter production. It’s a natural source of vitamin D, which helps regulate mood and supports immune health. PS: don’t ignore the yolks! They’re high in choline, which helps mood regulation.
- Folate/Leafy Greens: Folate found in foods like spinach, romaine, collard greens, Swiss chard, and mustard greens help our neurotransmitters function.
- Vitamin D and Prebiotics: Foods containing these help support a healthy gut, which we’ve lerned plays a vital role in mental health.
- Magnesium: Foods like avocados, almonds, chickpeas, and bananas contain magnesium which helps reduce inflamation and potentially decrease anxiety.
Brews and Booze
Two popular indulgences of many adult diets can unfortunately wreak havoc on mental health. Caffeine is a stimulant and alcohol is a depressant, which means both have direct effects on mood.
Since caffeine acts as a central nervous system stimulant, it can temporarily boost mood by increasing dopamine. But even moderate amounts of caffeine are closely linked to anxiety, restlessness, and insomnia, making it a poor choice for people who struggle with any of those problems. High levels of caffeine can even cause psychiatric symptoms and worsen existing mood disorders. Withdrawl is also a problem, as cutting back on caffeine can cause mood swings in many people.
Alcohol may seem like a party-starter at first, but in terms of brain chemistry it acts as a central nervous system depressant. It contributes to anxiety and depression, causes anger from withdrawal, and has the potential to cause addiction so severe it can lead to suicidal behavior.
Alternate between these two beverages regularly and you’re in for more trouble. The cycling of uppers and downers causes a vicious cycle of mental changes in our bodies by creating an uneven balance of mood-regulating chemicals. While both coffee and alcohol are safe in small amounts for most adults, a truly mental health-focused diet should avoid them altogether.
After many years of the medical field dismissing the role of food in mental health, it’s encouraging that there are now volumes of information and findings supporting the connection. This awareness can help clinicians consider new treatments, and encourage people to eat more mindfully. As Dr. Naidoo notes, “It is important to take action both in your diet and your daily mental health practices to minimize the toll of stress on your body, mood, and brain.” With a mental health crisis upon us and many over-prescribed consumers, it’s time for us to pay more attention to what food does for us physically as well as emotionally.
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