How Your Diet Shapes Your Mood
The Connection Between Nutrition and Mental Health, written by Lisey Schokker Nutrition.
We often think about food in terms of physical health - weight management, energy levels, or disease prevention but, what about our mental well-being? The relationship between nutrition and mental health is significant, influencing everything from mood and emotions to stress resilience and cognitive function.
If you’ve ever felt sluggish after a sugar crash or calmer after a warm, protein-rich meal, you’ve experienced firsthand how food impacts your brain. Let’s explore how nutrition plays a role in mental health and how small dietary shifts can support emotional well-being.
The Gut-Brain Connection: Why Food Matters
Our gut and brain are intimately connected through the gut-brain axis, a communication pathway linking the digestive system with the central nervous system. Around 90% of serotonin (the “feel-good” neurotransmitter) is actually produced in the gut, meaning what we eat directly influences our mood. A healthy gut microbiome can lead to better emotional stability, while an imbalanced one can contribute to anxiety, depression, and brain fog.
Key Nutrients for Mental Well-Being
Several nutrients play a crucial role in regulating our mood and supporting our brain health. Ensuring adequate intake of these can help improve mental clarity, reduce stress, and support emotional balance.
1. Protein: The Building Blocks of Neurotransmitters
I talk about protein a lot in my clinic because it’s essential for both physical and mental health. Neurotransmitters like serotonin, dopamine, and GABA are made from amino acids found in protein-rich foods. Without enough protein, your brain struggles to produce these crucial mood-regulating chemicals.
Best sources: Eggs, lean meats, fish, tofu, lentils, Greek yoghurt, nuts, and seeds.
Easy boost: If you struggle to hit your protein targets, consider a high-quality protein powder - especially in smoothies, where you can add extra fruits and vegetables for even more nutrients.
2. Healthy Fats: Essential for Brain Function
Your brain is 60% fat, so it makes sense that healthy fats play a huge role in mental well-being. Omega-3 fatty acids, in particular, help reduce inflammation in the brain and have been linked to lower rates of depression and anxiety.
Best sources: Fatty fish (salmon, sardines, mackerel, herring, anchovies), walnuts, flaxseeds, chia seeds, and olive oil.
Easy boost: Add a tablespoon of ground flaxseeds or chia seeds to your morning smoothie or oatmeal.
3. B Vitamins: Energy and Mood Regulation
B vitamins - especially B6, B12, and folate - are essential for energy production and neurotransmitter synthesis. A deficiency can lead to fatigue, brain fog, and even depressive symptoms.
Best sources: poultry, fish, leafy greens, eggs, whole grains, beans, and nutritional yeast.
Easy boost: Consider adding a B-complex supplement if you follow a plant-based diet or have trouble absorbing B vitamins.
4. Magnesium: Nature’s Relaxation Mineral
Magnesium plays a critical role in calming the nervous system and regulating stress. Many people are deficient in this mineral, leading to symptoms like anxiety, poor sleep, and muscle tension.
Best sources: Dark chocolate, leafy greens, nuts, seeds, and whole grains.
Easy boost: Try a couple of squares of dark chocolate after dinner, and include more pumpkin seeds and spinach in your meals.
5. Probiotics and Prebiotics: Gut Health for Mental Health
A healthy gut microbiome is essential for emotional balance. Probiotic-rich foods introduce beneficial bacteria, while prebiotics (fibre-rich foods) feed those bacteria.
Best sources: Probiotics: Yogurt, kimchi, sauerkraut, kefir. Prebiotics: Garlic, onions, leeks, bananas, oats.
Easy boost: Add a spoonful of fermented foods like kimchi or kraut to your meals daily.
Foods That Can Worsen Mental Health
Just as some foods support mental health, others can negatively impact mood and cognitive function.
1. Ultra-Processed Foods & Refined Sugars
Highly processed foods loaded with sugar, additives, and unhealthy fats can trigger blood sugar crashes, leading to irritability, fatigue, and mood swings.
Try this: Swap refined carbs (white bread, pastries) for whole grains like quinoa, brown rice, or oats.
2. Caffeine & Alcohol
While coffee and alcohol might seem like quick fixes for stress, they can worsen anxiety, disrupt sleep, and affect serotonin levels.
Try this: Reduce caffeine intake after lunch and swap alcohol for herbal teas or naturally fermented drinks like kombucha.
3. Artificial Sweeteners
Aspartame and other artificial sweeteners can disrupt gut bacteria and have been linked to mood disturbances and headaches.
Try this: Opt for natural sweeteners like honey, maple syrup, or whole fruits.
Practical Tips: Small Changes for Big Results
Start with breakfast – A protein-rich, balanced breakfast (like a smoothie with protein, healthy fats, and fibre) can set the tone for the day.
Stay hydrated – Dehydration can cause fatigue and brain fog. Aim for at least 2 litres of water daily.
Plan ahead – Meal prepping helps you make better choices when stress levels are high.
Listen to your body – Everyone is different; notice how certain foods make you feel and adjust accordingly.
Balance, not perfection – You don’t have to overhaul your diet overnight. Small, consistent changes make the biggest impact over time.
Final Thoughts
Food is more than just fuel - it’s a powerful tool for mental well-being.
Every meal influences brain function, neurotransmitter production, and stress response, shaping how you feel on a daily basis. While no single food is a cure-all, consistently choosing nutrient-dense options can support emotional resilience, cognitive function, and overall mood stability.
If you're struggling with low energy, brain fog, or heightened stress, consider how your diet might be playing a role. Even small, intentional changes like increasing protein intake, incorporating gut-friendly foods, or stabilising blood sugar can have a profound impact on your mental health. The connection between food and mood is undeniable, and by nourishing your body well, you're also supporting your mind.
Click here to read more about Lisey Schokker Nutrition.