Content warning: This post contains discussions of food that may be triggering for those who’ve struggled with body image and/or disordered eating.
It is intended to inform the reader about foods that have been associated with mental health benefits, but should in no way be considered a guide to eating. We encourage you to discuss any changes in your diet with a nutritionist or other doctor. We are neither of those.
If you are looking for resources on body image or disordered eating, we recommend Health at Every Size and the National Eating Disorder Association.
Follow Your Gut: Food and Mental Health
Growing evidence suggests that eating well can improve your mental health, particularly your mood. For example, foods such as berries can boost memory and learning capacity, and certain teas can increase focus and reduce mental fatigue.
Further, studies have shown associations between diet, suicide risk, and dementia in adults, as well as depression in adults, children, and adolescents. More recently, science has turned its attention to the role of nutrition in mood disorders and neurological diseases.
The takeaway from recent research is that what we eat influences how we think and feel.
Foods That Boost Your Mood
Foods that support digestive health can also lead to improved mood and brain functioning. They include raspberries, artichokes, green peas, broccoli, chickpeas, lentils, beans, and whole grains.
Prebiotics like artichokes, asparagus, bananas, blueberries, chicory, garlic leeks, onions, and rye are associated with better health and reduced disease risk. Research has also linked them to lower stress hormones and anxiety levels.
Probiotics are live bacteria that promote digestion. They are found in fermented foods, such as sauerkraut and pickles. They’re also in certain cheeses, like gouda and cottage cheese. Research on people who use probiotic supplements has shown they can improve their mental outlook.
Carbohydrates and Mood
Carbohydrates are one of our three main nutrient sources. They are broken down into two types: simple and complex. Both types help our bodies create serotonin, a neurotransmitter that helps regulate mood and calm the nervous system.
Simple carbohydrates can cause rapid spikes in blood sugar followed, by quick falls. These rapid changes can cause fatigue, dizziness, and sweating. They also affect mood and emotion.
Foods that naturally contain simple carbohydrates include fruit, honey, and yogurt.
Complex carbohydrates provide a more sustained source of blood sugar, which in turn can lead to a more stable mood. You can find them in barley, quinoa, berries, citrus fruit, sweet potatoes, carrots, chickpeas, soybeans, low-fat milk products, and tofu.
The Health Benefits of Antioxidants
Antioxidants reduce the stress on brain cells, helping to prevent or reduce the impact of mood disorders such as depression and neurological diseases such as Parkinson’s and Alzheimer’s. Research on antioxidants indicates they may be useful in the treatment of early-stage psychosis, and slow down memory loss as a consequence of aging.
Antioxidant-rich foods include boiled artichoke, cilantro, cinnamon, citrus fruit, cocoa, cranberries, dark chocolate, ginger and turmeric, goji berries, green tea, kidney beans, oregano, pecans, tomatoes, and berries.
Research continues to inform our understanding of the complex relationship between diet and mental health. The basic truth? When we eat better, we feel better.
So the next time you’re trying to decide what to eat for breakfast, listen to your gut.
