The Food–Mood Connection: How What You Eat Impacts Your Mental Health

October is Mental Health Month here in Australia which makes it a perfect time to shine a light on the food–mood connection . As a nutritionist (and a mum) who’s spent years helping people boost their mental wellbeing through diet, I can’t stress enough how much what we eat influences how we feel. In fact, science is catching up to what many of us have long observed: a healthier diet can literally help lift your mood. Let’s dive into the fascinating ways food impacts mental health from gut feelings to blood sugar swings and explore some practical food swaps that can turn a bad day into a better one.

The Gut–Brain Axis and “Happy” Hormones

Did you know your gut is often called your “second brain”? It sounds a bit gross 🦠, but it’s true – our digestive system makes far more than just… poo. For starters, about 90% of our body’s serotonin – that famous “feel-good” neurotransmitter – is actually produced in the cells lining the gut . No wonder an upset gut can mean an upset mood! I’ve seen clients with chronic tummy troubles who also struggle with anxiety or blues, and once we heal their digestion, their mindset often improves. This gut–brain connection is a two-way street: an unhealthy gut (think too many bad bacteria or not enough fibre) can send distress signals to the brain, contributing to issues like anxiety or low mood. Conversely, a happy gut can be a mood-boosting factory, churning out serotonin and calming neurotransmitters.

How do we nourish our gut for better mood? Start with fibre and fermented foods. Fibre from veggies, fruits, legumes and whole grains feeds our beneficial gut bugs, helping them produce substances that reduce inflammation and support brain health. Fermented goodies – like natural yogurt, kefir, sauerkraut, kimchi, or kombucha – deliver probiotics that can enhance the diversity of your microbiome. I often add a spoon of yogurt or a side of kimchi to my meals for this very reason. In our Science of Wellness course, we delve deep into the gut–brain link, emphasising that a thriving microbiome isn’t just good for digestion – it’s key to reducing stress and improving mental resilience . It’s amazing to see people’s eyes light up when they realise that caring for their gut can help clear the mental fog or lift their spirits.

And yes – there’s solid research behind this. One landmark Australian study (the SMILES trial) found that when people with depression switched to a healthier Mediterranean-style diet, one-third of them achieved remission from major depression after 12 weeks . 📊 Imagine that: some of these folks went from depressed to not depressed, just by changing what was on their plate! This is powerful evidence that food can be therapy. While diet isn’t a magic cure-all for everyone, it’s a foundational piece of the mental health puzzle we shouldn’t ignore.

Blood Sugar Balancing = Mood Balancing

Ever felt hangry (hungry + angry) or shaky and anxious because you skipped a meal or downed a sugary snack? 🙋‍♀️ I have – back in my corporate days, a 3pm chocolate bar would perk me up for half an hour, then bam! I’d crash – irritable, foggy, and reaching for another sweet fix. Blood sugar swings are brutal for mood and energy. When we overload on refined carbs or sugary treats, our blood glucose skyrockets and our body releases insulin to bring it down. The result is often an overshoot – your blood sugar then plummets, leaving you tired, cranky, and low. One moment you’re buzzing, the next you’re in an emotional slump (or snapping at your partner over nothing!).

In fact, research indicates that sugary treats don’t do our mood any favours at all. A review of studies found that sugar rushes don’t actually improve mood – if anything, they make people more tired and down soon after . And over time, a high-sugar diet is linked to worse mental health. A UK study reported that men who ate a diet high in added sugars (67g or more per day – that’s like a couple of cans of soft drink) had a 23% higher chance of developing anxiety or depression within 5 years . Yikes! Women aren’t off the hook either; diets loaded with sweet, processed foods have been tied to higher depression risk in multiple studies . The likely reasons? Chronic high sugar intake fuels inflammation and even alters our gut bacteria, which can in turn affect brain health and mood . So those “comfort” foods might actually be discomforting your brain in the long run.

The solution here is to keep your blood sugar stable. That means favoring “slow-burning” carbs and always pairing them with some protein or healthy fats. For example, in the morning swap the sugary cereal for oat porridge with nuts and berries – you’ll get fibre and protein to steady your energy. At lunch or snacks, ditch the white bread and opt for a wholegrain wrap with chicken and salad or carrots with hummus. The fibre in wholegrains and veggies slows sugar absorption, and the protein/fat (in chicken, hummus, nuts, etc.) keeps you satiated and your blood sugar steady. No more roller-coaster! One tip I share with kids (and parents) is to include some form of protein in every meal – even brekkie. An egg on toast, some peanut butter on your banana, or a Greek yogurt can prevent that mid-morning “I’m about to lose it” feeling because protein has zero added sugar and helps keep blood glucose stable (so you won’t become hangry by 11am) . Balanced meals = balanced mood, simple as that.

Food Swaps to Boost Your Mood

Good news: improving your food-mood connection isn’t about an extreme diet or giving up everything you love. Small, smart swaps can make a big difference. I’m a big believer in the A Healthy View philosophy – no fads, no extremes, just good health – so here are some practical tweaks you can start today:

• Swap refined carbs for whole carbs. Trade that white pasta or white rice for wholegrain pasta, brown rice, or quinoa. They’re higher in fibre and nutrients. If you’re making, say, spaghetti bolognese, mix half wholemeal spaghetti in – your family might not even notice! Wholegrains provide a slower, steadier energy release, helping avoid mood dips caused by refined carbs.

• Upgrade your snacks. Instead of reaching for a biscuit, candy or chips during your 3pm slump, try a mood-friendly combo: a handful of nuts and an apple, Greek yogurt with berries, or some wholegrain crackers with cheese or hummus. The protein and healthy fats from nuts, yogurt or hummus feed your brain and temper the blood sugar response from the carbs. You’ll get an energy lift without the crash. (Bonus: nuts and seeds are rich in magnesium and B vitamins that support a calm mood.)

• Choose quality over processed treats. Craving chocolate? Have a couple of squares of dark chocolate (70%+ cocoa) instead of a milk chocolate bar – dark choc has less sugar and also contains flavonoids which are actually good for your brain. Need a comforting warm drink for stress? Try a herbal tea or a turmeric latte instead of that extra coffee or hot chocolate loaded with syrup. Herbal teas (think chamomile, peppermint or a nice Aussie lemon myrtle) can be calming, and a turmeric latte gives you anti-inflammatory benefits from curcumin (plus a cosy flavour).

• Eat the rainbow (and the oceans). Aim to include a variety of colourful vegetables and fruits every day – each colour offers different antioxidants that fight inflammation and oxidative stress in the brain. Leafy greens (spinach, kale, broccoli) are linked to sharper minds and better mood, likely due to folate and other brain-essential nutrients. And don’t forget omega-3 rich foods like salmon, sardines, walnuts, and chia seeds. Omega-3 fats are famous for supporting brain health and have anti-depressant effects by reducing inflammation. I often tell clients “fish is brain food” – and it’s true, studies show that people who eat more fatty fish tend to have a lower risk of depression (omega-3s help dampen the inflammation that can contribute to low mood ). If you’re not a fish fan, consider a high-quality fish oil supplement or sprinkle ground flaxseed on your cereal.

• Cut back on the sweet and fried stuff, gently. I’ll never say “you must never have ice cream or hot chips” (I enjoy them occasionally too!). But be mindful to keep ultra-processed foods – think lollies, pastries, fast-food, sugary drinks – as sometimes treats, not everyday staples. These are the foods most linked with inflammation and mood issues. In one analysis, men who consistently ate more fried/processed foods and sugary drinks had notably higher rates of depression . So try swapping: have sparkling water with a slice of lime instead of cola on weeknights, or make homemade oven-baked chips instead of deep-fried. Small changes, big impact.

Nourish Your Mind, One Bite at a Time

This Mental Health Month, remember that mental wellbeing isn’t just about therapy and mindfulness – it’s also about what’s on your plate. The beauty of nutrition is that it’s in your control: each meal is an opportunity to fuel not just your body but also your brain and mood. I’ve seen the transformation in clients and in myself – steadier energy, brighter mood, less anxiety – when we prioritise whole foods over processed ones.

So, next time you’re feeling down or frazzled, take a peek at your daily diet. Have you had some leafy greens, quality protein, and slow-burning carbs? Or was it mostly coffee and toast and a muffin (no judgment – we’ve all been there on busy days!). Small shifts – adding an extra veggie to your dinner, swapping chips for a handful of nuts, drinking water between coffees – truly add up. You might not notice dramatic changes overnight, but give it a few weeks and those subtle improvements in mood and mental clarity will become your new normal.

And if you need support, reach out – nutritionists like me love helping people find their personalised food-mood sweet spot. 💕 After all, food is so much more than calories – it’s information for every cell in your body, especially your brain. By choosing nourishing foods, you’re essentially telling your brain “I’ve got your back.” And trust me, your brain (and mood) will thank you for it with more happy days ahead.

In good health and good spirits,

Michele