Does food affect your mental health? Here’s what the research says
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Some foods may support mental health, while others can make symptoms worse. Here are 8 science-backed foods to try and mindful ways to support your mood through daily meals.
You’ve probably noticed how certain foods can influence how you feel. Maybe a warm bowl of soup brings you comfort after a tough day, or a few too many cups of coffee (especially on an empty stomach) leaves you feeling wired and anxious. These experiences aren’t just in your head — there’s a real connection between food and mood, and it goes far deeper than cravings.
While food isn’t a cure-all for mental health challenges like depression, anxiety, or chronic stress, it does play a meaningful role in helping you combat them. The nutrients you consume can affect brain function, energy levels, and even emotional stability. And while there’s no magical superfood that can relieve all of your ailments, it is worth understanding how everyday choices can support (or strain) your mental wellbeing.
Let’s explore how making small, realistic changes in your diet can help give your brain and body the tools they need to better manage stress, maintain focus, and bounce back from difficult moments.
Can diet affect mental wellness? What the science says
The idea that food could help shape mental health might sound overly simplistic, but researchers in nutritional psychiatry are uncovering strong links between diet and mental wellbeing. While diet alone isn’t a replacement for therapy, medication, or other mental health support, it can work alongside these tools to help your brain function at its best.
Here’s what researchers found:
Nutrients are brain-building blocks: Your brain uses vitamins, minerals, and fatty acids to make chemicals like serotonin and dopamine, which help regulate your mood. If you don’t have steady access to those nutrients, your brain may struggle to balance your emotions.
The gut-brain connection is real: Your digestive system is home to trillions of bacteria that can produce signals influencing stress, anxiety, and mood. A healthy gut microbiome, supported by fiber and fermented foods, is linked to more stable mental health.
Blood sugar impacts energy and mood: If you feel cranky or foggy after skipping a meal, your brain is reacting to a dip in blood sugar. Diets that emphasize slow-digesting carbs and steady energy sources are typically associated with fewer mood swings.
Diet patterns matter more than single foods: One salad won’t change your mental health, just like one cupcake won’t ruin it. Your overall pattern matters most, so be sure to eat mostly nutrient-dense foods, while keeping space for comfort foods without guilt.
8 (science-backed) foods for your mood, gut, and brain
Not all foods affect mental health the same way, but research indicates that some everyday options give your brain and body steady support:
1. Fatty fish (salmon, sardines, trout): Fatty fish is rich in omega-3s, which are excellent for brain health. Aim for two servings a week, or consider keeping canned or tinned fish handy for easy meals.
2. Leafy greens (spinach, kale): Leafy greens are high in folate, which is great for heart health. Toss them into soups, smoothies, or eggs for a quick boost.
3. Berries (blueberries, strawberries, raspberries): Berries of all kinds are full of antioxidants, which protect cells from damage caused by free radicals. Enjoy berries alone as a snack, blended into a smoothie, mixed with yogurt, or even paired with dark chocolate for dessert. Freezing them helps them last longer, and they’re just as nutritious as fresh.
4. Nuts and seeds (walnuts, chia, flax, pumpkin seeds): Nuts and seeds contain healthy fats and magnesium, which benefit blood sugar regulation and bone health. They can be combined into a snackable trail mix, sprinkled over yogurt or oatmeal, or even used as a crust on baked fish or chicken.
5. Whole grains (oats, brown rice, whole wheat bread): Whole grains give you steady energy, are less processed than more refined carbs, and contain higher amounts of fiber per serving. (Fiber is essential in a healthy gut and digestive tract.) Making the swap from white bread to wheat bread, or white rice to brown rice, can be done over time. You can even experiment with quinoa, which can be a nice substitute for rice, but has more fiber and protein.
6. Fermented foods (yogurt, kefir, sauerkraut, kimchi): Fermented foods are high in probiotics, which can help gut health. If you’re new to these foods, start small. Foods like kimchi and sauerkraut can be an acquired taste.
7. Beans and lentils: Beans and lentils are affordable, healthy, and filling, not to mention packed with fiber, protein, and even essential amino acids. Add beans or lentils to soups, make them as a side dish with rice, or customize your own dense bean salad.
8. Dark chocolate (70% or higher): Dark chocolate is higher in antioxidants than milk chocolate, and some say it’s even more satiating than other forms of chocolate. A piece of dark chocolate can also give you a boost in serotonin without the sugar crash.
4 foods that can negatively impact your mental health
Some foods can leave you feeling drained or restless, especially when you eat them in place of more nourishing options. This doesn’t mean you have to cut them out completely, but paying attention to how they affect you can help you make choices that feel better in the long term.
Here are four foods that tend to negatively affect your mental health:
1. Sugary drinks and sweets (candy, dessert, soda): Reaching for a sugary treat when your energy dips may be tempting, but the quick burst of energy they give you often ends in a crash. If you love sweets, try pairing them with protein or fiber to feel more satisfied and reduce the likelihood of an energy dip.
2. Highly processed foods (fast food, chips, packaged foods): Fast food and packaged snacks are convenient, but they often lack the nutrients your brain needs to function properly, leaving you feeling sluggish.
3. Excess caffeine (coffee, tea, energy drinks): Black coffee may lower your risk of depression, but sweetened coffee, fruit juices, and energy drinks may increase it.
4. Alcohol: It may feel relaxing to sip a glass of wine at the end of the day, but alcohol is notorious for disrupting your sleep and can tank your mood the next day.
How to eat more mindfully: 15 tips to boost mental health
It’s not only what you eat that can influence mental health, but also how you eat. Mindful eating is about paying attention to how food affects your mood, focus, and energy, rather than following strict rules. Here are some ways you can use mealtime to improve your wellbeing.
1. Add before you subtract
Instead of focusing on what to cut out of your diet, try adding one nutritious food first. Ask yourself if your mood is a little steadier or if you feel more satisfied.
Try this:
Sneak spinach into a pasta dish
Add berries to your cereal
Snack on carrots with hummus
💙 Transform your relationship with food by listening to Dr. Michelle May’s Mindful Eating series.
2. Use a balanced plate as a guide
Protein, fiber, and healthy fats often help steady your energy and mood. Try combining them in whatever way works for you, and then pay attention to how you feel. At meal or snack time, focus on having a balanced plate.
Try this:
Add avocado or tomato to your eggs and toast
Toss in chickpeas or roasted peppers into your quinoa or rice
Add berries to your nighttime handful of dark chocolate chips
3. Anchor meals to daily routines
Tying eating to your habits can help prevent you from skipping meals, which can impact your mood. Plus, when you’re overly hungry, you’re more likely to reach for quick fixes, like pre-packaged snacks.
Try this:
Drink a full glass of water right when you wake up
Eat breakfast before work to combat mid-morning hunger
Have a snack on your commute home
4. Build a “mental health pantry”
Keep simple staples on hand so you can easily put together meals that help support your mood. After you eat them, make a note of how you feel physically and mentally. If you feel good, revisit the meal. If not, make some adjustments.
Buy this:
Canned or tinned fish
Beans
Nuts
Oats
Rice or quinoa
Frozen produce
Yogurt or kefir
Fermented foods like kimchi and sauerkraut
5. Do a light meal prep
Meal prepping can make cooking way less stressful and time-consuming. Try washing your produce ahead of time or chopping vegetables so they’re ready to grab for an afternoon snack. You could also boil eggs to have for breakfast the next day or batch-cook beans for a few days’ worth of dinners.
6. Lean on frozen and canned
Frozen and canned foods are often just as nutritious as fresh options, and they last longer. Frozen berries make a great addition to a morning smoothie, and canned tomato soup can make a comforting lunch alongside a grilled cheese sandwich.
💙 Learn to appreciate the food you’re putting into your body by listening to the Gratitude Before Meal session with Tamara Levitt.
7. Eat regularly (even if small)
Many people get cranky if they go too long without food. Three meals and one or two snacks often helps combat brain fog and fatigue, but the right amount depends on your body. Experiment with timing and portions, and pay attention to what helps you feel steady.
Try this:
Set timers for mealtimes and snacks
Experiment with food pairing, like apples with peanut butter or mixed nuts with fruit
Get into the habit of keeping snacks with you at all times
8. Create a “default dinners” list
Have five simple meals you can make on autopilot for nights when you just don’t feel like cooking. You may find that it reduces your stress levels, too.
Try these quick meals:
Omelets
Tacos
Pasta with jarred sauce
Stirfries
Soup and salad
9. Add gut-healthy foods slowly
Fermented and high-fiber foods can support mood through the gut-brain connection, but it’s best to add them gradually. Too much fiber when you’re not accustomed to it can lead to discomfort, bloat, and constipation.
Start by adding small portions of sauerkraut, kefir, or beans into your diet, and see how your body responds over time.
10. Eat more foods rich in omega-3s
Increasing omega-3s—found in fish, walnuts, and flax—may help you feel more focused or balanced. This can be especially important for people who experience mental fatigue or brain fog regularly.
Pro tip: Flaxseed is best consumed in its ground form, as it’s easier to absorb by the body.
11. Stay hydrated and be mindful of caffeine
Too much caffeine or dehydration can mimic symptoms of anxiety, like racing thoughts and even a rapid heartbeat. To feel your best throughout the day, remember to drink lots of water and avoid coffee in the afternoon. (Here are other ways of beating the afternoon slump!)
Related read: How to stop caffeine jitters: 7 tips to help you calm down
12. Be intentional about snacking
When you’re craving a snack, ask yourself what you need from it. Are you in need of energy to power through your afternoon? Are you seeking something calming? Are you snacking simply to snack?
For an energy boost, try a piece of fruit with fat, like a banana with peanut butter or an apple with cheese. For a moment of calm, an herbal tea with honey and a piece of whole-grain toast may do the trick.
13. Plan for real life (including takeout)
The journey toward improved mental health doesn’t mean saying goodbye to takeout and snack foods. But in those moments when you reach for a bag of chips or open your food delivery app, consider adding a side of vegetables, beans, or brown rice to give yourself a more well-rounded meal.
Who says you can’t have delivery pizza and a side salad when you want it? Life is about balance, after all.
Related read: "Don’t let perfect be the enemy of good": 7 tips for perfectionists
14. Use gentle mindfulness around food, not strict rules
Before eating, take a moment to consider how hungry you are and what foods might help you feel satisfied for the next few hours. Maybe you’re craving a smoothie or a big bowl of hearty pasta. Maybe one day a some veggies and hummus sounds better than a piece of fruit or vice versa.
Notice your energy and mood after meals and snacks, and use those observations as information for the next mealtime opportunity.
Related read: 10 mindfulness exercises to include in your daily routine
15. Reach out for support when needed
Food is just one piece of the mental health picture. Therapy, medication, movement, sleep, and social support are also important. If you’re feeling overwhelmed or just off, reach out to a clinician, therapist, or dietitian. They can offer support and help you get to the root of why you’re feeling this way.
Food for mental health FAQs
Can foods reduce depression or anxiety?
Food alone can’t treat mental health conditions, but certain nutrients may support the systems that regulate your mood. For example, omega-3 fatty acids from fish can help the brain build healthy cell membranes, and magnesium from leafy greens can support your nervous system.
Fermented foods like yogurt can nurture a healthy gut microbiome, which research suggests is linked to reduced anxiety.
But if you’re struggling with depression or anxiety, food is just one tool among many. Therapy, medication, movement, and community support are often essential pieces of the puzzle.
What’s the best diet for mental health?
There’s no universal “best” diet for mental health, but some eating patterns have stronger evidence than others.
The Mediterranean diet, which emphasizes vegetables, fruits, legumes, nuts, whole grains, fish, and olive oil, has been consistently linked with a lower risk of depression and better overall wellbeing. Also, diets that are low in ultra-processed foods appear to be helpful.
In general, what matters most is sustainability. If you can find a way of eating that feels realistic and enjoyable for you over time, that’s probably the best diet for you.
How fast can diet changes affect mood?
When you balance your blood sugar, you may notice small shifts within days, like more steady energy, less irritability, and improved focus.
That said, when it comes to deeper mental health outcomes, like reducing depression risk, the research suggests it’s usually more about long-term patterns than quick fixes.
What foods help with stress relief?
Foods rich in magnesium, like pumpkin seeds, spinach, and black beans, can help your body regulate stress hormones and may ease physical tension. Omega-3 rich foods, including salmon, sardines, and walnuts, are linked with reduced stress and better resilience as well.
Additionally, complex carbohydrates like oats and brown rice can stimulate serotonin production, which may help support a calmer mood.
What foods should I avoid for better mental health?
You don’t necessarily need to avoid certain foods — just notice how they affect you. Highly processed foods, sugary drinks, and refined carbs can spike and crash your blood sugar, leaving you moody and drained. You might reduce your portions, enjoy these particular foods out earlier in the day, or pair them with protein or fiber to soften their impact.
Too much caffeine and drinking alcohol close to bedtime can disrupt your sleep, but small adjustments can make a big difference.
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