Can What We Eat Actually Affect How We Feel?

Have you ever noticed that when you're stressed or depressed, eating feels harder? Maybe you skip meals because you're too anxious to think about food. Or maybe after a few days of eating whatever is around, you notice you're more irritable, tired, or emotionally drained. It's easy to wonder which came first-Did my mood affect my eating, or did my eating affect my mood?

Many of us have heard the phrase, “you are what you eat.” Usually, we think of that concept in terms of our physical health. But what about our minds? Can what we eat influence how we feel?

The short answer is, yes! The longer answer is… it’s complicated.

What does the research actually tell us about mood and mental health? Unfortunately, for those of us who long for simple, straightforward answers, this isn’t a story about blueberries curing depression. Le sigh.

Our brains are constantly working, even while we sleep. They are incredibly active organs that rely on a steady supply of nutrients to function.

• Protein provides the building blocks for neurotransmitters like dopamine and serotonin.

• Fat is essential to the structure of our brain.

• Carbohydrates break down into glucose, the primary fuel for your brain.

• Vitamins and minerals are required cofactors for countless biochemical processes throughout the entire brain and body; especially important for mood regulation.

• And, did you know our gut actually has its own nervous system?! 

Mental health is incredibly multifaceted. Nutrition is a meaningful piece of the puzzle, but it’s not the entire picture. Genetics, hormones, sleep, stress, life circumstances, socioeconomic determinants of health, systemic racism, access to healthcare and mental healthcare, and so much more, all play into the bigger view of how we feel and function on a daily basis.

People who regularly follow a nutrition pattern high in fruits, vegetables, whole grains, legumes, nuts and seeds, seafood, unsaturated fats, and micronutrient-rich herbs and spices tend to have lower rates of depression and other mental illnesses. Probably not surprising, right? It's also important to remember that these findings don't exist in a vacuum. People with greater access to nutritious foods often also have greater access to healthcare, stable housing, time to prepare meals, transportation, safe places to exercise, and other resources that support overall well-being. Researchers work to account for these factors, but it isn’t a perfect system. 

Another important consideration is this: how we feel tends to affect how we eat.

When you’re in the throes of depression, chopping vegetables can feel like an insurmountable feat, let alone meal planning, grocery shopping, or figuring out what sounds appealing. During a manic episode, a person living with bipolar II disorder may find decision-making and basic self-care profoundly disrupted. ADHD can turn assembling a sandwich into a next to impossible task, especially when executive function is already stretched thin and access to resources like medication or healthcare coverage is limited.

Nutrition affects mental health, and mental health affects nutrition. As dietitians, we challenge ourselves and our clients to not talk about nutrition like it exists in a vacuum, separate from the realities of neurobiology, sleep, stress, cognitive load, access to care, and barriers to daily functioning. 

That’s a big reason I don’t love conversations that reduce nutrition for mental health to “just eat healthier” or “just eat less processed foods.” Those directives are missing the point and the human heart of it all. As a dietitian, of course I see nutrition as a major way we can support our brains and mental health, but I also recognize how much more there is to the picture. 

At the end of the day, our brains are part of our bodies. Caring for one almost always means caring well for the other. And we don’t have to put pressure on food to fix everything.

With all this information, what can you actually do to support your nervous system and mental health when it comes to fodo?

• Eat something every 3–5 hours . We always say “something small is better than nothing at all!” Options like almonds and cheese, peanut butter toast, or cheese and crackers are great choices 

• Pair carbohydrates with protein or fat to provide more lasting energy throughout the day, and to reduce low blood sugar, which often feels like anxiety in the body

• Keep easy to prepare, reliable convenience foods on hand. Items like frozen meals, canned soup, trail mix, frozen vegetables, rotisserie chicken, and protein bars are great ideas

• Drink enough fluids throughout the day. Mild dehydration can contribute to fatigue and headaches, symptoms that can contribute to feelings of anxiety or depression

• If cooking feels impossible, think about assembling rather than preparing. A snack plate can absolutely be dinner.

• If you're taking medications that affect appetite, talk with your healthcare provider or dietitian about strategies that work with—not against—those side effects.

  
  

Notice none of these say "eat kale.” Many people end up feeling guilty for relying on takeout, frozen meals, or snack foods during difficult seasons. In reality, eating something is often a much more supportive choice than holding ourselves to an unrealistic standard of cooking balanced meals every day.

At Nutrition Studio, rather than encouraging our clients to strive for a "perfect" diet, we provide guidance on Gentle Nutrition, one of the principles of Intuitive Eating. Gentle Nutrition is about making food choices that nourish both the body and the mind, while recognizing that enjoyment, convenience, culture, finances, energy levels, and access all matter too.

Sometimes, the most nourishing meal is in fact the one that ensure you eat today.

References:

1. Horn J, Mayer DE, Chen S, et al. Role of diet and its effects on the gut microbiome in the pathophysiology of mental disorders. Transl Psychiatry. 2022;12:164. doi:10.1038/s41398-022-01922-0

2. Firth J, Gangwisch JE, Borisini A, Wootton RE, Mayer EA. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ. 2020;369:m2382. doi:10.1136/bmj.m2382

3. Kris-Etherton PM, Petersen KS, Hibbeln JR, Hurley D, Kolick V, Peoples S, Rodriguez N, Woodward-Lopez G. Nutrition and behavioral health disorders: depression and anxiety. Nutr Rev. 2021;79(3):247-260. doi:10.1093/nutrit/nuaa025

4. Quirk SE, Williams LJ, O'Neil A, Pasco JA, Jacka FN, Housden S, Berk M, Brennan SL. The association between diet quality, dietary patterns and depression in adults: a systematic review. BMC Psychiatry. 2013;13:175. doi:10.1186/1471-244X-13-175

5. Liu RT, Walsh RFL, Sheehan AE. Prebiotics and probiotics for depression and anxiety: a systematic review and meta-analysis of controlled clinical trials. Neurosci Biobehav Rev. 2019;102:13-23. doi:10.1016/j.neubiorev.2019.03.023

6. Adan RAH, van der Beek EM, Buitelaar JK, Cryan JF, Hebebrand J, Higgs S, Schellekens H, Dickson SL. Nutritional psychiatry: toward improving mental health by what you eat. Eur Neuropsychopharmacol. 2019;29(12):1321-1332. doi:10.1016/j.euroneuro.2019.10.011