The connection between what you eat and how you feel
There’s no doubt that food influences how we feel, but how we feel also influences our food choices.
“Beyond biological and environmental influences, our emotions, mental wellbeing, and psychological states significantly shape our relationship with food,” says Sylvia Klinger, a dietitian nutritionist, founder of Hispanic and Multicultural Nutrition Communications in Chicago.
The emerging field of nutritional psychiatry explores the intricate relationship between nutrition and mental health. There are several influencing factors when it comes to your pattern of eating: life experiences, social contexts, beliefs, values, and expectations. There is increasing evidence of a strong association between a poor diet and mood disorders, including anxiety, depression, and other neuropsychiatric conditions.
Food provides a sense of wellbeing and is an emotional part of life that can bring joy, comfort, and happiness; however, it can also cause distress, disease, and depression. Research reveals that mood impacts how much and what one chooses to eat. At the same time, mood can affect disease states, both positively and negatively. “Emotional eating, which is consuming food in response to emotional cues instead of physiological hunger, is common,” Klinger says.
The gut and brain have a strong connection. Incorporating fiber-rich plant foods with antioxidants, prebiotics (fibers that feed the good bacteria in the microbiome), and anti-inflammatory compounds, as well as omega-3 fats from seafood and seeds, can play a big role in gut and mental health. Other foods that help elevate mood include:
- Dark chocolate
- Berries
- Oily fish
- Fermented foods
- Oats
- Bananas
- Nuts and seeds
- Coffee
- Beans and lentils
If you’re feeling down and are not sure why, take a look at what you’re consuming. Ultra-processed foods may play a role. “Recent research shows a connection between ultra-processed foods and depression risk,” says Emily Schiller, a family-focused registered dietitian nutritionist and a lifestyle content creator in Chicago’s northern suburbs. When you feel down, the sympathetic nervous system — or fight-flight mode — causes cravings for high calorie, low-nutrient dense foods.
In addition, depression has been linked to diets low in omega-3 fatty acids. Omega-3 fats, a type of polyunsaturated fatty acid (PUFA), which are abundant in fatty, cold water fish, are vital for brain health because 20% of the brain’s dry weight is made up of PUFAs. It can’t hurt to eat at least two servings a week of fatty fish, or an omega-3 supplement to help fend off depressive mood states.
Vitamin D deficiency may play a role in depression because it influences the feel-good, serotonin system and circadian rhythms, both of which are associated with depressive symptoms. Aim to get sunlight daily for 10 to 15 minutes without sunscreen and to consume foods that contain vitamin D, such as fortified milk, yogurt, eggs, and mushrooms.
“Your mood and food choices are closely linked, influencing each other. While certain comfort foods can offer quick satisfaction, a consistent eating pattern of nutrient-dense foods supports sustained energy and optimal body function,” Schiller says. Fruits and vegetables enhance mental health by promoting optimism and self-efficacy, as well as decreasing psychological distress and depression.
A well-balanced, nutrient-dense diet, coupled with regular physical activity and good quality sleep? Cheers to that!
Mood-Enhancing Nutrients and Foods
- Magnesium — pepitas, avocado, chia seeds, peanut butter, dark chocolate, spinach
- Probiotics — yogurt, sauerkraut, kefir, kimchi, kombucha, miso, apple cider vinegar
- Tryptophan — lean red meat, turkey, chicken, eggs, salmon, peanuts, milk
- Omega-3 fats — fatty fish salmon, halibut, tuna, sardines, and chia, flax and hemp seeds
- Vitamin D — egg yolks, fortified milk and yogurt, mushrooms
Vicki is a registered dietitian nutritionist, lifestyle nutrition expert, writer, culinary and media consultant and author of two books.
