Mood Food: How Your Gut Health Impacts Mental Wellness

The Gut-Brain Connection: A Foundation for Mood and Well-being

We all crave a little happiness, but did you know that craving the right foods may help promote happiness? This is thanks to the impact of diet on mental health via neurotransmitters and the gut-brain axis. 

The gut-brain axis refers to the communication between the gut microbiome and the central nervous system, which includes the brain and spinal cord. Research suggests that the composition of our gut microbiome affects anxiety, depression, and pain regulation. It is well established that what we eat can affect the environment of gut bacteria. Namely, prebiotic and probiotic foods help beneficial bacteria thrive, whereas ultra-processed foods (UPFs) and high-sugar foods are linked to a less healthful or diverse gut.

Neurotransmitters are chemical messengers that help the nervous system communicate with the rest of the body and can influence mood and other psychological functions. Serotonin, dopamine, and GABA, for example, are known as our “happiness chemicals” and are associated with increased feelings of relaxation, pleasure, and even motivation. Certain amino acids, vitamins, minerals, and healthy fats are involved in neurotransmitter function and synthesis.

Key Nutrients for Mood Regulation: Building a "Happiness Diet"

Let’s take a look at some of those nutrients that can support brain health and happiness. 

Omega-3 Fatty Acids: Brain Health and Mood Support

Omega-3s are linked with improved memory, learning, and cognitive well-being. Not to mention, they have anti-inflammatory properties. Sources include fatty fish, walnuts, chia seeds, flaxseeds, and seaweed.

B Vitamins: Energy, Mood, and Cognitive Function

B-vitamin deficiencies are associated with anxiety, depression, and stress. B vitamins are found in a variety of foods, including salmon, poultry, eggs, leafy greens, whole grains, nuts, and yogurt.

Vitamin D: Sunlight's Partner in Mood Regulation

Vitamin D is a nutrient that we primarily absorb from sunlight. Ever heard of seasonal depression? Less sunlight and vitamin D exposure may lead to a decrease in feelings of vitality. You can also get vitamin D in the diet through fortified foods like dairy, cereals, and orange juice, as well as through certain fish and mushrooms. 

Magnesium: Calming the Nervous System

Magnesium is involved in the production of the neurotransmitter serotonin, and a magnesium deficiency may lead to decreased serotonin levels. In addition, magnesium has been shown to help improve sleep and promote muscle relaxation. A calmer, well-rested body is more likely to feel happier. Dietary sources of magnesium include dark, leafy greens, dark chocolate, legumes (such as soy), whole grains, pumpkin, and chia seeds.

Tyrosine: Supporting Dopamine production

Tyrosine is an amino acid that acts as a precursor for dopamine. Dopamine is involved in mood regulation and feelings of reward. Support your dopamine by eating protein-rich foods like lean poultry, soy products, fish, and eggs.

Foods That Can Negatively Impact Mood: What to Limit

In terms of happiness, the wrong foods can affect how we feel just as much as the right foods, if not more. Refined carbohydrates and added sugars may top the list. These foods rank higher on the glycemic index, meaning they cause a surge in blood sugar, which is then followed by a crash. Such fluctuations can lead to fatigue, mood swings, and brain fog. 

Caffeine and alcohol also trigger these consequences. This is because caffeine, a stimulant, and alcohol, a depressant, can negatively impact your circadian rhythm, hours spent sleeping, and sleep quality. When we’re not sleeping great, we’re not feeling great. Poor sleep is associated with anxiety and depression. Also linked with anxiety and depression are UPFs. This is especially true of UPFs with artificial sweeteners. One theory explains that UPFs disrupt the gut microbiome, and as we have established, a thriving gut is linked to a thriving mind.

Happiness means different things to different people, and the happiness diet is no different. When it comes to making changes to support your mental and physical health, pay attention to your dietary patterns and how they affect you. You’ll likely find that the foods that make you healthier also make you happier.

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