Food and Wellbeing
Science shows that the link between food and mood runs deeper than we might think. The foods you eat influence the structure and function of your brain and, ultimately, your mood.
This is how:
Neurotransmitters: These regulate mood, and they're directly influenced by what we eat. For instance, about 90% of serotonin is produced in the gut—highlighting the powerful gut–brain axis (Breit et al., 2018).
Blood Sugar: Spikes and crashes in blood sugar can lead to anxiety, irritability, and fatigue.
Inflammation: The gut houses a huge part of your immune cells. Inflammation in the gut can influence inflammation in the brain, which can be linked to mood disorders. A diet high in refined sugars, processed foods, and trans fats increases the risk of systemic inflammation which affects your brain’s ability to adapt. It disrupts mood-regulating circuits and activates the stress response system It can increase anxiety levels. Diets high in processed foods can increase inflammation in the body and brain. Chronic inflammation has been linked to depression and other mood disorders (Harvard Health Publishing, 2022).
The relationship between food, gut, and mood
Our gut is home to bacteria that communicate with your brain. This is known as the “gut-brain axis” that plays a key role in mental health. A diet rich in fermented foods such as yogurt, kimchi, and kefir along with fibre from vegetables, fruits, and whole grains can help to support a healthy gut microbiome.
The gut-brain axis involves several interconnected systems:
Chemical Signalling: Your gut produces neurotransmitters like serotonin, dopamine, and GABA—chemicals that influence mood and behaviour. Over 90% of serotonin, a key mood stabiliser, is made in the gut.
The Immune System: The gut houses a significant portion of your immune cells. Inflammation in the gut can trigger inflammation in the brain, this can influence your mood and increase the risk of depression.
Gut Microbiome: Trillions of bacteria live in your intestines, collectively known as the gut microbiota. These microbes help us to digest our food, produce vitamins, and influence the production of neurotransmitters. A diverse, balanced microbiome is associated with improved mental health. Processed foods and low-fibre diets can have a negative impact as they can reduce the microbial diversity; this can lead to an increased level of anxiety and depression.
Eating to support wellbeing isn’t about restrictive diets or food guilt—it’s about nourishment, balance, and intention. Pairing good nutrition with regular exercise and sleep, can create a solid foundation to your well-being. Your mood is not just in your head—it’s in your gut, on your plate, and your overall lifestyle. Start small by adding more whole foods to your meals and noticing how this makes you feel. A poor diet can contribute to anxiety and depression through several biological and psychological pathways. Neurotransmitters such as serotonin, dopamine, and GABA regulate mood, motivation, and stress responses. These brain chemicals are made from the nutrients in your food. This means that a poor diet means that there are fewer raw materials to make these neurotransmitters. Low levels of serotonin are linked to depression. Insufficient levels of GABA are associated with anxiety.
Foods that are beneficial to your wellbeing:
1. Whole Foods
- Vegetables and fruits are good for antioxidants and fibre.
- Whole grains create stable energy and gut health.
- Lean proteins support neurotransmitters.
- Healthy fats such as omega 3 from fish is beneficial for brain function.
2. Support the Gut-Brain Connection
- Probiotic-rich foods: yogurt, kefir, kimchi
- Prebiotic fibres: garlic, onions, bananas, oats
3. Balance Blood Sugar
- Eating regular meals
- Combining protein, fat, and fibre at each meal
- Reducing added sugars and refined carbs
4. Stay Hydrated
Mild dehydration can affect mood, concentration, and stress levels.
5. Listen to Your Body
Tune in to hunger and fullness cues.
Foods that Can have a positive effect on your mood.
Certain foods may have a positive impact on how your mood.
Leafy greens: like spinach and kale, are rich in folate.
Fatty fish: such as salmon and sardines, are high in omega-3s.
Dark chocolate: in moderation can boost serotonin and endorphins.
Berries: are high in antioxidants that reduce oxidative stress.
There are many different varieties of food. Try to develop a healthy relationship with the foods that support your wellbeing. Everything else in moderation. If you’re hungry but don’t want to eat an apple, find a healthy equivalent to eat instead.
Poor food habits that can have a negative impact on your wellbeing
Some dietary patterns may increase the risk of anxiety, depression, or low energy, including:
- Diets high in sugar, trans fats, and ultra-processed foods
- Skipping meals or relying on caffeine and quick snacks
- Low intake of nutrients like B vitamins, magnesium, or omega-3s
Research shows that ultra-processed foods are associated with systemic inflammation and an increased risk of depression—up to 50% higher in some studies (Harvard Health Publishing, 2022).
At Balance Therapeutic Services
We understand that mental health is multi-dimensional. It’s not just about thoughts and emotions—your body, lifestyle, and nutrition all play a role.
Our Services:
🧠 Therapy for Anxiety, Depression, and Mood Disorders Explore how thoughts, behaviours, and dietary habits may be contributing to emotional challenges.
🥦 Psychoeducation and Holistic Support Learn about the gut-brain connection and how small changes in nutrition and self-care can improve wellbeing.
A poor diet can worsen anxiety and depression—but the right foods can help your mind feel more resilient, focused, and calm.
Your emotional wellness begins with Balance Therapeutic Services. We’re here to help you find it.
📚 Sources:
Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044
Harvard Health Publishing. (2022, August 10). Ultra-processed foods may increase risk of depression. Harvard Health Blog. https://www.health.harvard.edu/blog/ultraprocessed-foods-may-raise-depression-risk-20220