The Science Behind Food and Mood

There’s a direct link between what we eat and how we feel, thanks to the complex relationship between our brain and our gastrointestinal (GI) tract – often called the “second brain.” Our GI tract is home to billions of bacteria, which influence the production of chemicals that carry messages from the gut to the brain.

Two of these chemicals, dopamine and serotonin, are often associated with mood regulation. When we eat a diet rich in nutritious foods, we promote the growth of “good” bacteria, which in turn helps to produce these essential chemicals. When our gut health is optimal, our brain receives positive signals, leading to improved mood and mental clarity. On the other hand, poor gut health can lead to mood swings and mental fog.

Sugar is one of the biggest culprits when it comes to poor mood regulation. While it may offer a quick burst of energy (via a dopamine spike), this feeling is short-lived and followed by an inevitable crash, leaving you feeling tired, irritable, and unfocused. On top of that, sugar feeds “bad” bacteria in the gut, further disrupting the balance needed for good mental health.

Key Nutrients for a Healthy Mind and Body

Some specific nutrients play an important role in supporting both your physical and mental well-being. Here's what you need to know:

Magnesium: This essential mineral helps with nerve function, muscle relaxation, and maintaining a steady heartbeat. It also supports healthy gut bacteria, which can positively affect your mood. Foods rich in magnesium include cacao nibs, almonds, cashews, spinach, bananas, and beans.

Folate: Folate, a type of B vitamin, is key for producing dopamine and regulating mood. A deficiency in folate can contribute to brain issues like depression and anxiety. Good sources of folate include leafy greens (spinach, kale), lentils, asparagus, and shellfish.

Fiber: Fiber helps slow the absorption of glucose, preventing sugar crashes that can impact your mood and energy levels. Include plenty of fruits, vegetables, and whole grains in your diet to maintain steady blood sugar levels.

Vitamin D: Vitamin D plays a crucial role in serotonin production, helping to boost mood and reduce feelings of sadness or anxiety. While sunlight is the best source of vitamin D, mushrooms are a great plant-based option. If you’re deficient, you may want to consider taking a supplement.