Food and mood: How nutrition impacts mental health

Photo by Nik

We often only discuss the physical benefits of improving your dietary patterns, but did you know that nutrition can impact your mental health too? It's true! There is a strong connection between your gut environment and brain through what is scientifically known as the enteric nervous system. Because of the strong connection between the brain and the gastrointestinal tract, feeding your body with mood-boosting food may improve mental health and overall motivation to achieve health goals.

What is the gut-brain connection?

The enteric nervous system (ENS) is made up of two thin layers of more than 100 million nerve cells lining your entire gastrointestinal tract. This part of the nervous system is often referred to as the second brain.The ENS is involved throughout the entire digestive process starting with chewing and swallowing in the mouth, continuing with the release of enzymes to break down food, controlling the movement of food through the intestines, nutrient absorption, and finally ending with elimination.The cells that line the digestive tract send signals to the brain. In fact, about 95% of the body's serotonin production, also known as the “happy hormone”, are produced within the gastrointestinal tract  (Terry & Margolist 2017). In addition, dopamine, also known as the “feel good hormone”, is created in the brain and provides action within the gut by regulating blood flow, providing protection against ulcers, and participating in the signaling of the “reward” pathway in the brain. (Mittal et al 2017).Because mental health is impacted by what fuels our body, it is also important to note that what one chooses for fuel is impacted by our mental health. In fact, since various mental health conditions, including mood disorders, have been linked to heightened inflammation, poor nutrition could increase the risk of mental health conditions such as anxiety and depression.

Mood boosters for mental health

A well rounded diet is important for supporting mental health and mood, however, there are specific nutrients that are key to promoting a positive gut-brain connection including omega-3 fatty acids, high fiber foods, and foods high in antioxidants. 

Omega-3 fatty acids are found to reduce depression risk, are anti-inflammatory, and additionally may support weight loss (Grosso et al 2014). These essential fatty acids protect the brain from inflammation and have been found to be successful in assisting in the treatment of anxiety and depression. Sources can be found in fatty fish such as salmon, mackerel, and sardines as well as walnuts, flax seeds, and chia seeds. 

High fiber diets stimulate the movement of food through the digestive tract, feeding the microorganisms within the gut, and improve mental function by reducing brain inflammation via the brain-gut axis (Sloan 2022). Foods high in fiber also reduce inflammation throughout the entire body, therefore, this nutrient is key in supporting overall health! Foods high in fiber include whole grains, nuts and seeds, beans and legumes, fruits, and vegetables. 

Antioxidant rich fruits such as blueberries have been shown to improve communication between brain cells (Kelly et al 2017) and contain flavonoids that may reduce fat absorption and increase metabolism (Sandoval et al 2020). Other antioxidant rich foods include: artichokes, red cabbage, raspberries, kale, and legumes. 

Improving nutrition to support mood promotes a positive cycle to assist with health goals by improving motivation for healthy behaviors such as physical activity, promoting restful sleep, and reducing stress. Improving your food may work to improve your mood and vice versa! 

Interested in learning more about how your nutrition could be impacting your mood and mental health?

We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.

Published: June 17th, 2024.

This blog post was written by Amanda Sikkema MS, RD, LD, CSCS, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.

• Citations

  Mittal, Debs, L. H., Patel, A. P., Nguyen, D., Patel, K., O’Connor, G., Grati, M., Mittal, J., Yan, D., Eshraghi, A. A., Deo, S. K., Daunert, S., & Liu, X. Z. (2017). Neurotransmitters: The Critical Modulators Regulating Gut–Brain Axis. Journal of Cellular Physiology, 232(9), 2359–2372. https://doi.org/10.1002/jcp.25518

  Terry, & Margolis, K. G. (2017). Serotonergic Mechanisms Regulating the GI Tract: Experimental Evidence and Therapeutic Relevance. Handbook of Experimental Pharmacology, 239, 319–.

  Grosso G, Galvano F, Marventano S, Malaguarnera M, Bucolo C, Drago F, Caraci F. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev. 2014;2014:313570. doi: 10.1155/2014/313570. Epub 2014 Mar 18. PMID: 24757497; PMCID: PMC3976923.

  Sloan, M. (2022). A high-fiber diet may reduce the risk of dementia. Harvard Health Publishing. Accessed March 29, 2023. https://www.health.harvard.edu/mind-and-mood/a-high-fiber-diet-may-reduce-the-risk-of-dementia#:~:text=For%20instance%2C%20fiber%2Drich%20diets,called%20the%20brain%2Dgut%20axis.

  Kelly E, Vyas P, Weber JT. Biochemical Properties and Neuroprotective Effects of Compounds in Various Species of Berries. Molecules. 2017 Dec 22;23(1):26. doi: 10.3390/molecules23010026. PMID: 29271934; PMCID: PMC5943949.

  Sandoval V, Sanz-Lamora H, Arias G, Marrero PF, Haro D, Relat J. Metabolic Impact of Flavonoids Consumption in Obesity: From Central to Peripheral. Nutrients. 2020 Aug 10;12(8):2393. doi: 10.3390/nu12082393. PMID: 32785059; PMCID: PMC7469047.