What Foods Actually Make You Happiest? (Evidence-Based Christmas Edition)

When you think of “foods that make me happy” during the holidays, you might picture pavlova, trifle, or that giant box of Christmas chocolates. However, research shows that lasting happiness and mood stability come from nutrient-rich whole foods—especially those that nourish your gut–brain axis. In other words, the real mood-boosting foods are the ones that feed your beneficial gut bacteria and support brain health, not just the sugary treats.

The Problem with Ultra-Processed Christmas Treats

Sure, ultra-processed foods (UPFs) like holiday sweets and packaged snacks give a quick dopamine rush – that fleeting “comfort food” high. But soon after, they can spike inflammation, destabilise blood sugar levels, disrupt hormones, and even upset your gut bacteria. The result? Mood crashes, increased stress reactivity, and fatigue often follow the initial sugar buzz. In fact, diets high in UPFs are associated with a 20–30% higher risk of depression despite their comforting image (yes, that slice of frosted cake might feel good in the moment, but it could be dragging down your mood long-term).

The Foods That Actually Improve Mood

Research in nutritional psychiatry has identified several whole foods that genuinely support a better mood. These foods work largely by improving gut health, reducing inflammation, and providing steady energy. Here are some of the top mood-enhancing choices:

✓ Whole Grains

Whole grains (like oats, brown rice, and whole wheat) are rich in fermentable fibre. This fibre feeds your beneficial gut microbes, which then produce short-chain fatty acids—compounds known to support emotional regulation and cognitive resilience. Unlike refined grains, whole grains help stabilise blood sugar and provide sustained energy, which can translate to more stable moods throughout the day.

✓ Beans and Lentils

Legumes such as beans, lentils, and chickpeas are nutritional powerhouses. They’re packed with fibre, protein, B-vitamins, and minerals that support brain health. By improving gut microbial diversity and keeping blood glucose steady, beans and lentils help reduce systemic inflammation. The result is often improved mood stability and even lower stress levels. Plus, their high nutrient density supports overall energy and wellness.

✓ Fermentable Fibre-Rich Foods

Fruits and plant-based foods high in prebiotic (fermentable) fibre, such as berries, apples, chia seeds, nuts, avocado, and even unripe bananas, act as fuel for your gut’s beneficial bacteria. A healthy gut environment produces neurotransmitters and metabolites that have been linked to better mood and energy levels. Incorporating these fibre-rich foods can enhance gut health and contribute to a more stable mood and energy throughout the festive season.

Why This Matters at Christmas

During the festive season, stress levels can spike, sleep schedules often shift, and our emotional bandwidth gets tested (hello in-laws!). Supporting your gut–brain axis through healthy food choices is especially helpful this time of year. It can:

• reduce mood swings and holiday blues

• improve stress resilience during hectic days

• combat fatigue from busy schedules

• support better cognitive performance (so you stay sharp for gift shopping and family trivia games)

• stabilise appetite and curb cravings between big holiday meals

In short, eating for your gut and brain can help you feel calmer, happier, and more energetic during the holidays – when you need it most.

Simple Holiday Swaps

You don’t have to skip all your favourite Christmas treats – just balance them with some smart choices. Try these simple holiday food swaps to give your gut some love:

• Festive Fibre Breakfast: Start Christmas morning with a bowl of warm oats topped with cherries and a dash of cinnamon (instead of sugary cereal or pastries). This provides whole-grain goodness and antioxidants for a stable mood.

• Beans at the BBQ: If your holiday spread includes a barbecue or roast, add a bean salad (e.g., chickpea or lentil salad) to the table. It’s a tasty way to include fibre and protein that stabilise blood sugar.

• Whole-Grain Baking: Mix some whole-grain flour (like whole wheat or spelt) into your Christmas cakes and other baked treats. You’ll boost the fibre content without sacrificing flavour, making your goodies a bit more gut-friendly.

• Nutty & Chia Desserts: Sprinkle chia seeds or crushed nuts onto desserts and into pie crusts. These add healthy fats, fibre, and a satisfying crunch – helping to slow the absorption of sugars from that dessert.

• Plan Fibre-Rich Meals Between Feasts: Enjoy those indulgent holiday dinners, but follow them up with lighter, fibre-rich meals (like a hearty vegetable soup or a salad with mixed beans) the next day. Spacing out heavy meals with nutrient-dense ones gives your gut a chance to recover and keeps your mood and energy more stable.

References

1. Chen L. et al., 2023 – Front. Cell. Infect. Microbiol. (High-fibre diet impact on gut microbiota and mood)

2. Ng H.M., Wall C.L., 2025 – Proc. Nutr. Soc. (Dietary fibre, gut microbiome, and psychological well-being)

3. Medawar E. et al., 2024 – Gut (BMJ) (Ultra-processed foods and depression risk)