For many of us, mental health can feel like something intangible, something out of our control that we struggle to grasp. We know when we’re feeling low or anxious and overwhelmed but finding concrete ways to manage these feelings can be frustratingly difficult. Yet the truth is, some of the most powerful tools for supporting our mental health can be remarkably simple.
Food is one such tool. It’s not just fuel for our bodies—what we put on our plates can have a profound effect on how we think, feel, and cope with life’s challenges. Understanding the connection between nutrition and mental health, and making mindful changes to our eating habits can help us feel more balanced, energised, and resilient in the face of mental health issues.
The gut-brain connection
The relationship between our gut and our brain has been studied more and more in recent years, with findings showing that there’s a sophisticated communication network between our gut microbiome and our mood. These organs send signals back and forth constantly, influencing everything from our stress responses to our emotions. When we think about our mental health, we rarely think about what’s happening in our stomachs, but science is suggesting that maybe we should.
Here’s something that might surprise you. Around 90% of our serotonin, known as the happy hormone, is actually produced in the gut. Serotonin is involved with regulating our mood, sleep, and appetite, so when our gut is healthy and functioning well, it can produce the right levels of this essential neurotransmitter. On the other hand, when the gut is fighting against poor nutrition, stress, and other lifestyle factors, the body can struggle to produce enough serotonin, potentially affecting our emotional wellbeing.
There’s another piece to the puzzle: inflammation. When we consistently eat foods that don’t serve our bodies well, like salty or fatty foods and sugary drinks, it can trigger low-level inflammation throughout our internal systems, including in the brain, which has been linked to symptoms of depression and anxiety. Essentially, what we eat doesn’t just affect how our body feels, it can directly influence our emotional state.
The foods that help and those that hinder
Knowing which foods support our mental health, and which make it worse, can empower us to make smarter choices with our diet that will serve our wellbeing. For example, refined carbohydrates that are found in white processed bread and baked goods can spike our blood sugar levels and leave us feeling lethargic, as well as bring our mood down. By comparison, complex carbohydrates, found in wholegrains, oats and sweet potatoes, have more fibre and release energy slowly and steadily, so our mood stays more stable.
Swapping out processed sandwich bread for artisan bread like sourdough can have a positive impact on your body’s ability to digest the food, which makes it easier to absorb nutrients and balance blood sugar levels.
Omega-3 fatty acids deserve a special mention for their brain-boosting properties too. Found in oily fish, like salmon and mackerel, as well as in plant-based ingredients like walnuts, flaxseeds, and chia seeds, these healthy fats are essential for brain function.
As we’ve touched on, the health of our gut microbiome plays a vital role in our mental health. Fermented foods like yoghurt, kefir, sauerkraut, and kimchi contain probiotics which are beneficial bacteria that support gut health. Similarly, prebiotic foods like onions, garlic, bananas, and asparagus feed these good bacteria, helping them thrive. A diverse, balanced diet can encourage a healthier gut microbiome which has been linked to better mood regulation and reduced anxiety.
On the flip side, certain foods can undermine our mental health. Highly processed foods and those high in refined sugar can cause rapid blood sugar spikes followed by crashes, leading to energy slumps, irritability, and mood swings. While it’s perfectly normal to enjoy treats now and again, it can help to stay aware of how these foods affect us and how often we’re indulging.
Likewise, many of us reach for coffee or alcohol when we’re tired or want to unwind, but excessive caffeine can heighten anxiety levels and interfere with the quality of our sleep, while alcohol is actually a depressant and can also negatively impact the restorative sleep we need to function well.
Small steps for big changes
The good news is that improving your diet doesn’t mean a complete overhaul of what you’re eating. In fact, small and sustainable changes are often the best option. Mindful eating is the first step—this simply means paying attention to what you’re eating, in the moment, such as the textures, colours, and flavours of your food. This can improve digestion and helps you recognise when you’re genuinely full or hungry, to foster a more positive relationship with your food.
When it comes to making changes to what you eat, think in terms of swaps you can make rather than restrictions. Instead of white bread when you make your toast in the morning, opt for wholegrain instead; instead of sugary cereals every day, try to have porridge with fruit a few days out of the week. Choose water or herbal tea instead of fizzy drinks, and add an extra portion of veg with your evening meal. Work out what works best for you and your body, and take note of what makes you feel your best and what can leave you feeling tired and anxious.
Your plate holds more power than you might think. Making thoughtful choices about what you eat helps you not only nourish your body but also support your mind, mood, and overall resilience to mental health challenges.
If you’re struggling with your mental health, changing what you eat can be a positive step, but it should go without saying that it isn’t a substitute for professional support. Reaching out to your GP, counsellor, or mental health service isn’t a sign of weakness—it’s a sign of self-awareness and strength.
Birmingham Mind offers various services and support for those navigating mental health challenges, and we encourage anyone who needs help to get in touch.