The gut-brain connection: How diet influences your mood

When we think about what affects our mood, we often blame stress, lack of sleep and even what the weather might be like. 

Rarely do we look at what we eat and how that could be affecting how we feel. 

Research has increasingly shown that diet plays an important role in regulating our moods, energy levels, and even mental health conditions like anxiety and depression.

So, how does what you eat determine what happens to your brain?

The gut-brain connection

According to Dr. Lisa Mosconi, a neuroscientist and author of “Brain Food”, your gut and brain are in constant communication. 

She shares that if your gut health is off, your mood and even your mental clarity can be affected.

The science behind the food-mood relationship starts in the gut. 

The gut is often referred to as the “second brain” because of the enteric nervous system that governs its function and its role in producing neurotransmitters such as serotonin.

In fact, nearly 90% of the body’s serotonin is made in the digestive tract.

Nutrients that boost mental health

Dr. Uma Naidoo, a nutritional psychiatrist and author of “This Is Your Brain on Food”, says that a diet that is high in sugar and processed foods can contribute to anxiety and depression, while a more balanced, whole-foods-based diet can help stabilise and even improve mood.

Here’s a look at what foods can boost your mood.

• Fatty fish (Salmon, Mackerel, Sardines): High in omega-3 fatty acids, which reduce inflammation and support brain function.
• Dark leafy greens (Spinach, Kale): Packed with folate, a B-vitamin that helps regulate dopamine and serotonin.
• Nuts and seeds (Walnuts, Flaxseeds, Chia Seeds): Rich in magnesium and healthy fats, which help combat stress.
• Fermented foods (Yogurt, Kimchi, Sauerkraut): Contain probiotics that enhance gut health.
• Dark chocolate (70% cocoa or higher): Contains flavonoids that boost blood flow to the brain and improve mood.

Foods that may worsen mood

Author of “Eat to Beat Depression and Anxiety”, Dr. Drew Ramsey warns that highly processed foods and excessive caffeine intake can lead to crashes in energy and mood. 

Here’s what you should cut out of your diet.

• Refined sugars and processed food: These foods cause blood sugar spikes and crashes, leading to mood swings.
• Artificial sweeteners: Some studies suggest they may disrupt gut bacteria and increase anxiety.
• Excessive caffeine: It can heighten anxiety and disrupt sleep, indirectly affecting mood.
• Alcohol: Depresses the central nervous system and can worsen anxiety over time.

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IOL Lifestyle