Food And Mental Health: Exploring The Link Between Healthy Eating, Food, And Mood
What we put on our plates has the power to impact our minds, potentially influencing everything from mood and memory to emotional resilience. As new evidence is discovered, many experts suggest that certain food choices may help support improved mental health—potentially helping prevent or reduce mental health symptoms of conditions like depression, anxiety, and fatigue.
Below, we’ll explore the evolving research that connects nutrition and mental health. We’ll discuss how what we eat relates to whole-body wellness and share basic nutrition tips that may help you support your psychological health.
Food and mental health: What’s the connection?
Many influences—including the food we eat—can impact our mental and emotional well-being. While our bodies and minds often seem to work independently of each other, the two deeply intersect in a number of ways.
Ongoing research into nutritional psychiatry shines a light on the complex connections between nutrition and mental health. Researchers are examining how certain dietary habits may worsen or trigger mental health conditions, while others may help bolster mood, emotional resilience, and cognitive clarity.
The link between food and mood
The relationship between eating patterns and mental well-being is rooted in the impact of various nutrients on brain health. The brain, like any organ, relies on nourishment to function, and certain nutrients play a fundamental role in cognitive function.
With brain health influencing everything from memory and focus to emotional regulation, the nutrients that contribute to its functioning can impact mood, energy, and cognition. For example, eating patterns that are rich in vitamins, minerals, antioxidants, and healthy fats are thought to contribute to improved brain health and neuronal activity. On the other hand, some research has associated processed foods, refined sugars, and trans fats with increased inflammation. As a result, high levels of these may negatively affect brain structure and function over time.
While more mental health research is needed to fully understand these relationships, the current evidence suggests that dietary choices may play a role in maintaining long-term cognitive and psychological health. However, it can be important to recognize that food is just one of many factors that may influence mental health. Genetics, environment, stress, and medical conditions can also contribute to individual outcomes. That said, paying attention to nutrition can play a helpful role in a broader strategy to promote both physical and mental health.
Health, eating patterns, depression, and anxiety
Depression and anxiety affect millions of people globally, and a growing body of research indicates that dietary patterns may play a role in both the development and management of these conditions. For example, research suggests that eating patterns which are high in ultra-processed foods may be correlated with higher rates of depressive symptoms, while patterns rich in vegetables, whole grains, healthy fats, and lean proteins may be associated with greater mood stability.
In addition, studies suggest that nutrients such as magnesium, folate, zinc, and vitamin D have been associated with mood- and cognition-enhancing properties. Though being mindful of one’s eating habits may not be a replacement for therapy or medication, it may support such treatments as part of a holistic approach.
Examining the research on processed foods
Processed foods are typically high in sugar, non-healthy fats, and artificial additives. Some examples of processed food include:
- Packaged snacks (e.g., chips, crackers)
- Sugary breakfast cereals
- Soft drinks and other sweetened beverages
- Processed meats (e.g., hot dogs, deli slices)
- Fast food
The potential impact of processed foods on mental health
For short-term mental health, eating processed foods may contribute to blood sugar spikes, potentially leading to irritability and fatigue. In the long term, ongoing research suggests that the frequent consumption of things like fast food and packaged pastries may impair brain function, disrupt gut health, and increase inflammation.
These foods may also alter the gut microbiome in ways that inhibit the production of serotonin, a neurotransmitter that plays a key role in mood regulation. Over time, the cumulative effects of such eating patterns may leave individuals more vulnerable to certain mental health challenges.
While high consumption of ultra-processed foods is often associated with negative health outcomes, these foods can offer convenience, affordability, and variety—and completely eliminating them isn’t feasible or necessary for most people. Processed foods can often still be enjoyed as part of balanced eating habits. Choosing smaller portions, limiting frequency, and pairing them with nutrient-rich foods like vegetables or fruits may create better nutritional balance and help reduce their impact.
Personalizing healthy eating habits to find your food and mood balance
Everyone’s nutritional needs and abilities are different, as genetics, allergies and intolerances, preferences, culture, and food availability may all play a role. Consulting with a registered dietitian or clinical nutrition professional can be helpful for choosing an approach that aligns with your unique needs.
Some examples of mood- and energy-focused eating patterns that a nutritionist might suggest for certain clients include:
- The DASH approach to eating (Dietary Approaches to Stop Hypertension): Designed to lower blood pressure, this approach emphasizes fruits, vegetables, lean proteins, and low-fat dairy. It limits sugar and sodium, potentially helping stabilize mood and prevent energy crashes.
- The MIND approach to eating (Mediterranean-DASH Intervention for Neurodegenerative Delay): A combination of the Mediterranean diet and the DASH approach, the MIND framework focuses specifically on brain health. It encourages the consumption of foods like leafy greens, berries, nuts, whole grains, and fish.
- Plant-based approaches to eating: Vegetarian, vegan, and other eating patterns that emphasize plant foods and reduce or eliminate meat and dairy intake have been linked to improved mood and reduced anxiety. These eating patterns are typically rich in fiber, which can support gut health and help regulate neurotransmitters.
These are just a few examples. Keep in mind that each of these dietary approaches may offer different benefits and may be adapted based on individual preferences, health conditions, or cultural considerations.
Finding what works for you in terms of food and mental health
While general guidelines can be useful, identifying for yourself (or with the help of a nutritionist) which foods give you sustained energy, a more stable mood, and cognitive clarity is often key. Keeping a food and mood journal can help you pinpoint which foods might support or hinder your mental health. Paying attention to how your body and mind respond after meals can be another valuable way to tailor your eating patterns to your individual needs.
The importance of nutrition
Society often emphasizes food in the context of weight loss or appearance, but shifting the focus toward nourishment and emotional wellness may help a person foster a healthier relationship with food. Viewing food as fuel for mental and physical functioning rather than a means to achieve a certain body type may encourage more sustainable, compassionate eating habits.
Healthy eating, mental health, and mindfulness
Building a “healthy eating” plan—or a nourishing eating framework that’s right for your unique body, mind, and circumstances— often requires compassion toward oneself and the process. An approach that prioritizes nourishment over restriction is usually essential to overall health—especially for those recovering from eating disorders or long-standing negative body image.
Ideally, food choices should not become a source of guilt or anxiety. Instead, they can be part of a broader mindfulness practice of noticing hunger and fullness cues, savoring flavors, and releasing perfectionism. This mindset may support better mental health and create a foundation for healing and intentional, mindful eating.
The link between gut health and mental health
As the gut is digesting food, it is also sending constant messages to the brain. Recent research increasingly highlights the gut microbiome's role in mood regulation, from serotonin production to neural inflammation. A damaged or imbalanced gut can contribute to mood disruptions, cognitive fog, and fatigue, while a thriving gut environment—supported by things like fermented foods, prebiotics, and fiber—may help improve brain health and emotional regulation.
Examples of 10 nutrient-rich foods and their potential benefits
Supporting your mental health with nutrient-rich foods may lead to improvements in mood and cognitive function. Additionally, reducing sugar and ultra-processed foods might help restore balance and support mental clarity.
Again, remember that each person is different and that the items on this list may not align with each individual’s preferences, culture, food restrictions, or nutritional goals. That said, some examples of nutrient-rich foods include:
- Fatty fish: Omega-3s found in salmon, and mackerel may improve brain function and mood stability.
- Leafy greens: Spinach and kale are high in folate and magnesium, which may help combat depression.
- Blueberries: rich in antioxidants, which may protect the brain from oxidative stress
- Walnuts: contain healthy fats and have been associated with improved cognitive performance
- Oats: help stabilize blood sugar and can provide long-lasting energy
- Yogurt and kefir: support gut health through probiotics
- Bananas: offer vitamin B6 and tryptophan for serotonin production
- Avocados: packed with healthy fats and mood-boosting B vitamins
- Dark chocolate: contains flavonoids that may improve mood and reduce stress hormones
- Chickpeas: a source of fiber, protein, and iron
How therapy can help support a healthy relationship with food
Food can play a powerful role in shaping how we feel physically, emotionally, and mentally. While it’s not a standalone cure, nutrition can often be a component of mental health care. Therapy can provide a safe space for a person to explore emotional challenges related to food and get support for any mental health concerns they may be experiencing.
The option of online therapy
BetterHelp currently accepts HSA/FSA cards and is recognized as an eligible expense by most HSA/FSA providers. Get started today.
While in-person therapy is the traditional approach to mental health care, online care is also available. For many mental health patients and clients, this newer method offers improved convenience and affordability, since it allows you to connect with a licensed mental health professional remotely from home—and for a cost that’s less than most in-person sessions without insurance.
An online therapy provider can work collaboratively with you to address the role of food in your broader mental health landscape, helping you take a more comprehensive and compassionate approach to wellness. Research suggests that online therapy can often be as effective as traditional in-person treatment.
Takeaway
How does food affect your mental health?
Food can significantly affect your mental health. The foods people eat can affect the structure and function of their brains, as well as their neurotransmitters and mood. Eating habits that primarily consist of nutritious, unprocessed foods tend to be ideal for mental wellbeing, according to nutritional psychiatry. Meanwhile, eating habits full of sugary drinks and processed food may worsen symptoms of mood disorders and negatively affect the digestive system.
What foods are good for mental health?
Foods that fight inflammation (often called anti-inflammatory foods) may benefit mental health. Unprocessed, whole foods, such as fruits and vegetables, often have more vitamins than processed foods, as well as the right nutrients to promote physical and mental health. Foods with probiotics, as well as foods with amino acids and omega-3 fatty acids, can promote gut health and regulate energy level.
Is there a link between diet and anxiety?
A person’s eating habits can impact their anxiety levels and symptoms. According to a 2021 scoping review, there was an association between less anxiety and eating habits that included the following:
- More fruits and vegetables
- Omega-3 fatty acids
- Breakfast consumptions
- Broad-spectrum micronutrient supplementation
- Probiotics
- Magnesium and selenium
Always speak to your doctor before adding supplements, probiotics, or medications to your regimen.
Why do I feel better mentally after eating?
Eating can release dopamine, a feel-good hormone, in the brain. Research suggests this happens twice: when the food is first ingested and when it reaches the stomach.
What mental illnesses are related to food?
Eating disorders are a group of mental illnesses that are directly related to food consumption. However, nearly any mental illness may be impacted by a person’s eating habits, as not eating enough nutrients and whole foods can lead to a low mood and exacerbate mental health symptoms.
What foods reduce anxiety?
Harvard Health recommends foods containing magnesium, zinc, and omega-3 fatty acids to help with anxiety symptoms. Research also suggests that foods containing probiotics and B vitamins, as well as asparagus, can lower anxiety. Anti-inflammatory foods, or foods that reduce inflammation, may be beneficial as well.
How does magnesium help anxiety?
While further research is needed, a 2020 systematic review suggested that magnesium plays a key role in regulating the stress response. Many studies report that individuals experiencing psychological stress tend to have lower magnesium levels, and addressing magnesium deficiency may improve anxiety symptoms.
What foods help fight depression?
In general, eating habits rich in nutrients promote mental health. Fruits, vegetables, whole grains, seeds, nuts, and lean proteins are a few examples.
Can food change your mental health?
The food you eat can impact your mental health. Prioritizing nutritious foods may give your brain and body the fuel needed to function optimally. If you often feel tired, taking a look at your eating habits may be helpful.
Why do depressed people stop eating?
Many people with depression experience a loss of appetite, leading them to eat less. Anhedonia, or an inability to enjoy things, is also a common symptom of depression that can lead to eating becoming less rewarding.
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