In the mental health field, we focus on ways in which we can feel better by learning effective coping skills to alleviate mental distress. Often enough, we don’t take into consideration how the food we eat impacts not only our physical health, but also our mental wellbeing. Therefore the question is, does our diet affect how we feel emotionally? The answer is an astounding YES!!!

There is a very strong correlation between our brain & gastrointestinal tract. As we know, food is chewed, swallowed, enters the stomach & then passes through the small & large intestines (known as our gastrointestinal tract). Our gastrointestinal tract is covered in billions of bacteria & is often referred to as our “gut flora.” It is here that the gut produces all different types of neurotransmitters that get sent back up to the brain. Two of the most important neurotransmitters created here are very much connected to your mood & they are known as dopamine & serotonin.

A healthy diet will fuel the “good” bacteria in our gut, which in turn increases the production of neurotransmitters. Being mindful & following a healthy diet increases motivation, concentration, energy levels & an overall feeling of wellbeing. On the contrary, a diet full of junk food will result in fatigue, sluggishness, difficulty concentrating & mood swings. Unfortunately, many of our diets are very high in sugar which leads to inflammation in the body, as well as increased levels of “bad” bacteria in the gut. In essence, sugar feeds the “bad” gut bacteria! Sugar may provide a temporary feeling of reward by increasing the production of dopamine, however sooner than you realize, you will experience a “sugar crash” & feel pretty lousy.

Now that we know how important diet is in relation to our moods, lets discuss what a healthy diet really looks like. It’s important to eat a variety of whole foods which consists of fresh fruits, vegetables, nuts, eggs, legumes, fish & lean meats. Whole foods do not have any ingredients or preservatives added to them, that’s why we call them “whole foods.” Research has shown that preservatives & food colorings that are added to food, can increase hyperactivity & feelings of depression. The best way to navigate the grocery store is to shop the perimeter. Avoid shopping in the middle aisles that contain calorie dense & processed foods. Shopping this way can decrease the temptation to purchase unhealthy processed foods.

One of the biggest challenges is facing a craving for high fat or sugary foods when we are already feeling down & depressed. We tend to equate these foods such as ice cream, cake, pizza & pasta as comfort foods. We look to them to temporarily make us feel better! It’s important to remember that even though these foods taste good in the moment, the pleasure is short lived & has long lasting negative effects on the mind & body. You do not have to completely eliminate these foods from your diet of course, but rather learn to be more in tune to your cravings. Identify why you are craving these foods & if you choose to indulge, do so in moderation. Life is certainly meant to be enjoyed therefore mindful eating will add more pleasure to your life in the long run. Now that you know how certain foods affect our moods, you can make the right dietary choices for yourself moving forward.

Are you seeking additional support in better understanding the role food plays within your emotional wellbeing? Click here for support.