Food for a Good Mood: How Nutrition Supports Your Wellbeing
Can a healthy meal make you happier? Try to remember: the last time you ate a steaming, nutrient-packed bowl of Pho, you felt more relaxed and at ease, didn’t you? It might sound far-fetched, but the connection between what we eat and how we feel is very real.
Figure 3. Happy couple celebrating fitness and nutrition goals.
Note. Photo from Adobe Stock (n.d.).
In fact, there's a whole field of research exploring how our diet affects our mental health (Adan et al., 2019). The bottom line so far: eating better can genuinely make you feel better (Firth et al., 2020). Just as junk food can drag down your energy and mood, a balanced, nutrient-rich diet can lift your spirits (Jacka et al., 2017; Parletta et al., 2017).
You are what you eat (and how you feel)
Ever felt sluggish after a greasy fast-food meal, or calm and content after a bowl of vegetable soup? Science backs up these everyday experiences (Firth et al., 2020). Diets high in processed foods and refined sugars tend to increase inflammation in the body, which is linked to higher risks of depression and anxiety (Firth et al., 2020). On the flip side, a diet rich in fruits, vegetables, whole grains, and healthy fats nourishes your brain and can improve your mood (Adan et al., 2019). These wholesome foods provide vitamins, antioxidants, and fatty acids that reduce inflammation and oxidative stress, helping your brain produce the chemicals it needs for mood regulation (Adan et al., 2019; Selhub, 2022). About 95% of the serotonin in your body, a key neurotransmitter that stabilises mood, is produced in your gut, heavily influenced by your diet (Selhub, 2022). So a healthy diet isn't just fuel for your body; it's feeding your mind too.
Multiple studies highlight how a nutritious diet supports mental health. For instance, researchers found that individuals who increased their fruit and vegetable intake over two years reported significant improvements in happiness and life satisfaction, comparable to the effects of gaining employment (Mujcic & Oswald, 2016). Even short-term changes can have rapid benefits. In one study, young adults who increased their daily intake of fruits and vegetables for only two weeks reported feeling calmer, more energised, and generally happier (Conner et al., 2017).
A particularly notable study demonstrated that dietary changes significantly alleviated depression symptoms. Participants who followed a Mediterranean-style diet, rich in vegetables, whole grains, fish, and lean proteins for 12 weeks, experienced marked reductions in depressive symptoms compared to those who did not change their diet (Parletta et al., 2017; Jacka et al., 2017). These findings really show how dietary choices can affect your mental health and emotional wellbeing.
Figure 4. Happy family cooking vegetables together in kitchen
Note. Photo from Adobe Stock (n.d.).
Try this: Mindful eating exercise
One great way to start improving your relationship with food is through mindful eating. This simple practice helps you slow down and truly enjoy what you're eating, which can improve both your mental and physical well-being (Adan et al., 2019). Here's a quick mindful eating exercise to try:
Choose a Small Food Item: Pick something simple like a raisin, nut, or small piece of chocolate. Find a quiet space free from distractions.
Engage Your Senses: Observe its colour, texture, and shape. Hold it in your fingers and feel its texture. Smell it and notice its aroma.
Eat Slowly: Put it in your mouth and chew slowly. Pay attention to its flavour and texture. Notice how the taste evolves as you chew.
Reflect: After swallowing, pause to reflect. How did it feel to eat slowly and intentionally? Many people feel calmer and more satisfied, even after just one mindful bite (Adan et al., 2019).
Over time, mindful eating can lead to healthier food choices and a more positive relationship with food (Adan et al., 2019; Selhub, 2022). Remember, improving your nutrition isn't about strict dieting or denying yourself the foods you love. It's about adding more of the good stuff (like fruits, veggies, and whole foods), savouring each bite, and noticing how these choices brighten your mood and energy. Small changes – like swapping a soda for water or adding a side salad to your lunch – can make a surprisingly big difference in how you feel (Firth et al., 2020; Jacka et al., 2017).
Feed your happiness with nutritious foods, and your mind and body will thank you!
References
Adobe Stock. (n.d.). Kitchen cooking and happy couple high five for success, fitness goal or food for nutrition [Photograph]. Retrieved from https://stock.adobe.com/au/images/kitchen-cooking-and-happy-couple-high-five-for-success-fitness-goal-or-food-for-nutrition-woman-man-and-celebration-in-home-together-for-achievement-healthy-diet-or-excited-for-wellness-target/1231276882
Adobe Stock. (n.d.). Happy family cooking vegetables together in kitchen [Photograph]. Retrieved from https://stock.adobe.com/au/images/happy-family-cooking-vegetables-together-in-kitchen/1072632436
Adan, R. A. H., van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., Schellekens, H., & Dickson, S. L. (2019). Nutritional psychiatry: towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321–1332. https://doi.org/10.1016/j.euroneuro.2019.10.011
Conner, T. S., Brookie, K. L., Richardson, A. C., & Polak, M. A. (2017). Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults: A randomized controlled trial. PLoS ONE, 12(2), e0171206. https://doi.org/10.1371/journal.pone.0171206
Firth, J., Gangwisch, J. E., Borsini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: How do diet and nutrition affect mental wellbeing? BMJ, 369, m2382. https://doi.org/10.1136/bmj.m2382
Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M. L., Brazionis, L., Dean, O. M., Hodge, A. M., & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Medicine, 15(1). https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y
Mujcic, R., & Oswald, A. J. (2016). Evolution of well-being and happiness after increases in consumption of fruit and vegetables. American Journal of Public Health, 106(8), 1504–1510. https://doi.org/10.2105/AJPH.2016.303260
Parletta, N., Zarnowiecki, D., Cho, J., Wilson, A., Bogomolova, S., Villani, A., Itsiopoulos, C., Niyonsenga, T., Blunden, S., Meyer, B., Segal, L., Baune, B. T., & O’Dea, K. (2017). A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional Neuroscience, 22(7), 474–487. https://doi.org/10.1080/1028415x.2017.1411320
Selhub, E. (2022, June 20). Nutritional psychiatry: Your brain on food. Harvard Health Blog. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
