“You are what you eat.” It’s one of those expressions about nutrition most of us have heard often throughout our lives. Our food choices affect our body composition, like how much muscle we have, as well as our ability to fight sickness or infection.
But what we eat also dictates our mood. Whether we’re happy, sad, angry, stressed, carefree, or just completely unpredictable could be largely determined by what we’re feeding ourselves—and how those foods influence our emotions.
Psychological vs. Physiological
In many ways, this is psychological. As Whitney Linsenmeyer, PhD, RD, LD, spokesperson for the Academy of Nutrition and Dietetics, points out, “In the context of emotions, certain foods or eating behaviors may elicit specific emotions…while certain emotions may prompt us to respond with food.”
As an example, she points out how warm soup might elicit feelings of comfort or security, or how some of us dealing with feelings of anxiety will make ourselves a cup of warm tea to quell that bad mood.
But there’s very much a physiological aspect to it, too. Nutrition influences our:
Blood sugar and energy…
Refined carbs and sugary foods cause spikes and crashes in blood sugar. When our blood sugar isn’t stable, we feel irritable or fatigued. If we eat a balanced meal with protein, complex carbohydrates (including fiber), and healthy fats, we have stable blood sugar levels, which ensures a steadier source of energy.
Brain chemistry and hormones…
Systems of our body run on nutrients. Without certain vitamins and minerals, our bodies might not produce hormones as efficiently or send out neurotransmitters. This is why people who have nutritionally dense diets—ones built on vegetables, fruits, whole grains, lean proteins, and healthy fats—tend to have better emotional well-being. (And why people who have highly processed diets tend to struggle with mental health issues like depression and anxiety.)
Feel-Good Nutrients
So, it’s worth asking ourselves: What systems in our body are responsible for our mood, and what nutrients support those systems?
Some of these you might be familiar with. For example, iron deficiency can leave us feeling fatigued and unable to concentrate, which makes it difficult to deal with our problems, stay positive, and focus on daily tasks. Iron-rich foods like red meat, leafy greens, lentils, and beans can ensure that our blood continues carrying oxygen to every cell in our body.
Then there’s a vitamin D deficiency, which puts us at risk for depression and seasonal affective disorder (SAD). Most of us can get sufficient vitamin D from the sun, which explains why we’re less likely to suffer from depression in sunny weather. Milk, eggs, fatty fish, fortified cereal, and mushrooms can help us get the vitamin D we need to not get in a slump when we’re not seeing as much sunshine.
But what about the nervous system? When our nervous system isn’t functioning properly, we can’t regulate stress or stay calm.
“The central nervous system—brain, spinal cord—and digestive system, especially the intestines, play key roles in our moods,” Linsenmeyer says. “A nutrient-dense, balanced diet with plenty of variety will support the health of these systems. Think plenty of vegetables, fruits, whole grains, lean protein, and healthy fats, with limited added sugars, saturated fat, and alcohol.”
On the subject of our digestive systems, consider the fact that our intestines have a balanced microbiome of good bacteria that help us break down food and stay healthy. Most of the serotonin, aka the feel-good neurotransmitters, that give our emotions a boost are made in the digestive tract. Maintaining a good balance of bacteria can help. Linsenmeyer says a balanced diet supports good gut health, but the most beneficial are foods with probiotic properties, like yogurt and kimchi, and prebiotic properties, like onions, bananas, and leeks.
Short-Term Satisfaction
Here’s a situation most people can relate to: You’re crashing in the middle of the afternoon, so you turn to a sugary caffeine drink to get you through. Or you’re feeling down, so a friend suggests going out for ice cream to give you a little bit of comfort. Why do these foods that are traditionally considered “unhealthy” make us feel better?
Remember that the boost you get from these less nutritious foods is temporary. “In the short term, many ‘treats’ give us a short-term mood boost, especially those with added sugars,” Linsenmeyer says. “It is absolutely fine to enjoy those treats in moderation, including the mood boost that may come along with a delicious piece of chocolate or scoop of ice cream. In the long term, however, a balanced dietary pattern rich in vegetables, fruits, whole grains, and lean protein will ultimately help to support mental health and well-being.”
Remember that those refined carbohydrates cause rapidly rising and falling blood sugar levels. Similarly, caffeine might give you a burst of energy in the moment, but it causes you to crash later—all while affecting your sleep cycle, which can cause long-term tiredness. Caffeine even causes anxiety and jitteriness for some people in low to moderate doses.
Food Is Just Part of the Big Picture
Yes, nutrition affects your mood. But there are other factors to consider. Linsenmeyer notes that food and nutrition should be considered alongside other factors like sleep, physical activity, stress, medications, and hormone levels. She says working with a registered dietitian can help optimize your diet.
And if you think your food choices might be putting you in a bad mood? Pay attention to patterns. “To get in touch with how foods affect your moods, and vice versa, try keeping a food journal for a few days,” Linsenmeyer says. “Write down what you ate, when, and what your mood was before, during, and afterwards. Then, reflect and see if you notice any patterns in your own eating; do you tend to eat when you are bored? Do you tend to cook more meals at home when you are in a good mood? Try and reflect with nonjudgment, then consider what patterns you may wish to change, if any.”
Mood Foods
Try these foods for the right kind of pick-me-up
Leafy greens (spinach, kale): rich in folate and magnesium for neurotransmitter support
Bananas: full of vitamin B6 and tryptophan for serotonin
Fatty fish (salmon, sardines): omega-3 fatty acids to boost brain health
Legumes (lentils, chickpeas, black beans): rich in iron for oxygen delivery to your cells, plus fiber to stabilize your blood sugar
Yogurt: for probiotics to balance out your digestive microbiome
Oats and whole grains: for slow-release carbohydrates to give you steady energy
