By making conscious choices about what you’re eating, you can make a difference in how you’re feeling both physically and mentally.
Have you ever heard of the phrase: "you are what you eat"? You’re likely already aware of how your food choices can affect your health in some ways, like maintaining a healthy weight, but it goes way beyond that. Nutrition can also play a key role in how we feel in our day-to-day life.
How do food choices affect mental health?
It might sound surprising, but your gut and brain are deeply connected – so much so that your gut is often called your “second brain.” While scientists are still learning the full extent of this relationship, we do know some key facts that highlight how your digestive system affects your mood and mental wellbeing.
Your brain needs a steady supply of nutrients to function. In fact, it uses over 20% of your body’s total energy and nutrient intake. The food you eat provides fuel for tasks like maintaining concentration, memory and mood regulation. Nutrients like vitamins, minerals, proteins, healthy fats, and fiber all play important roles in keeping your brain balanced and resilient.
That’s where your gut comes in. It doesn’t just digest well – it acts as a gatekeeper, determining what gets absorbed into your bloodstream and sent to your brain. It’s home to trillions of bacteria known as your gut microbiome, which helps regulate inflammation and produce essential brain chemicals like serotonin, a "feel-good" brain chemical (neurotransmitter) – about which 90% of which is made in the gut.
When your gut is healthy, the good bacteria thrive, digestion runs smoothly, and your body efficiently absorb the nutrients it needs. But when it’s out of balance, this can lead to inflammation, reduced nutrient absorption, and poor neurotransmitter production – all of which can impact your mental health.
That’s why eating a nutrient rich diet can help you function at your best. Research shows that deficiencies in certain micronutrients are linked to a higher risk of developing certain mental health conditions or worsening their symptoms.
Food Choices for Mental Wellness
You might assume that taking a multivitamin or a single nutrient supplement can fill your nutritional gaps – but the evidence says otherwise.
So, what does make a difference? The answer is in your everyday food choices.
Building a Brain-Friendly Plate
- Eat plenty of vegetables and fruits, aiming for variety and color.
- Choose whole grains like oats, brown rice, quinoa, and whole wheat over refined grains.
- Include healthy fats from foods like olive oil, avocado, seeds, and nuts.
- Add legumes—beans, lentils, chickpeas—for fiber and plant-based protein.
- Prioritize lean proteins such as fish, poultry, eggs, and plant-based options.
- Cut back on highly processed foods, sugary drinks, and excess refined carbs.
These nutrients help with neurotransmitter function, mood regulation, and inflammation control, all of which are closely linked to mental health.
But – certain diets—such as the “all-Canadian”, Mediterranean, and DASH diets—have been linked to a lower risk of depression, anxiety, and cognitive decline. These diets focus on whole, nutrient-rich foods, limited processed ingredients, and balance across food groups. They’re not just good for mental health, either—they also help reduce your risk of heart disease, diabetes, and inflammation.
Gut Health and Mood
Your gut microbiome is home to trillions of bacteria—and each plays a key role in how your body digests food, absorbs nutrients, and even produces serotonin, a major mood-regulating chemical. A diet rich in fiber, fermented foods, and low in sugar supports a healthy gut, which in turn supports your brain.
When Food Supports Therapy
If you live with a mental health condition—like anxiety, depression, or ADHD—your diet can influence how you feel, how well your medications work, and even your side-effect risks. For example, nutrient-dense meals can reduce fatigue and irritability, while excessive sugar or caffeine may worsen symptoms. Working with a registered dietitian can help tailor your nutrition to your needs.
By paying closer attention to how food makes you feel—not just physically, but emotionally—you can start to make smarter, more mindful choices. Food is not a cure-all, but it’s a powerful part of the mental wellness puzzle. Remember, you are what you eat.
All material copyright MediResource Inc. 1996 – 2025. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/The-Connection-between-Nutrition-and-Mental-Health