Can What We Eat Affect How We Feel?

When we think about mental wellbeing, we often think about sleep, stress, exercise and relationships. Nutrition is sometimes overlooked, but the food we eat can also play an important supporting role.

The brain needs a steady supply of energy and nutrients to function properly. Poor eating habits, skipped meals or diets low in key nutrients can sometimes contribute to low energy, poor concentration and changes in mood.

This does not mean food can prevent or treat every mental health condition. Mental health is complex, but a balanced diet can help support overall wellbeing.

Eat Regularly

Going long periods without food can leave some people feeling tired, irritable or unable to concentrate.

Regular meals that include protein, quality carbohydrates, vegetables or fruit and healthy fats can help provide a steadier supply of energy throughout the day.

Include Protein and Healthy Fats

Protein provides amino acids that the body uses for many important functions, including the production of chemical messengers in the brain.

Good sources include eggs, fish, poultry, red meat, yoghurt, beans, lentils, nuts and seeds.

Healthy fats are also important. Omega-3 fats, found in foods such as salmon, sardines, walnuts and chia seeds, play a role in normal brain function.

Look After Your Gut

There is growing interest in the connection between gut health and mental wellbeing.

The gut and brain communicate through what is often called the gut-brain axis, and the foods we eat can influence the bacteria living in our digestive system.

Eating a variety of vegetables, fruit, wholegrains, legumes, nuts and seeds can help support a healthy gut microbiome.

Choosing to include some fermented foods each day can also support a healthy gut microbiome by introducing beneficial strains of bacteria. Think kombucha, kimchi, sauerkraut, miso, natto, tempeh, and yoghurt.

Focus on the Overall Diet

No single food will improve your mental wellbeing on its own.

A good place to start is with the basics: eat regular meals, include plenty of plant foods, choose quality sources of protein and healthy fats, stay hydrated and reduce reliance on highly processed foods.

Nutrition is only one part of mental wellbeing, but it is an important part of looking after your overall health.