When we feel stressed, anxious, or even depressed, all too often we assume that it is because of stressful life events that can happen, or the negative thoughts that we may have. Whilst these can be contributing factors to our mood, food plays a really powerful part in how the body and the brain functions for they are intrinsically linked. Also known as the gut-brain axis, it is a bi-directional relationship and hence the food that we eat can affect our moods, either positively or negatively.
Inflammation and the brain
A diet high in inflammatory foods – such as sugar, processed foods, and alcohol – can disrupt the gut, causing inflammation which can then also lead to inflammation in the brain. This can negatively affect our moods, increase anxiety or be a factor in depression.
Those inflammatory foods are also high in fat, salt or sugar which ‘light up’ the brain’s reward system by increasing the neurotransmitter, dopamine. Dopamine helps to regulate emotions, cognition, and motivation, but these foods can create strong cravings, drive comfort eating and even be a factor in eating disorders such as binge eating or bulimia.
Ultra-Processed Foods
There has been a lot of press in recent months about ultra-processed foods (UPFs), and whilst these foods can be convenient, they are typically high in additives and artificial sweeteners that not only affect the gut but also the brain.
In fact, UPFs have been linked with both adverse mental health outcomes and an increased risk of depression, for they drive inflammation and negatively affect the gut microbiome. They can also disrupt our appetite, driving sugar cravings and leading us to eat more food than we need. These foods also tend to lack nutritional value that is needed to support a healthy brain, and moods.
The link between the gut microbiome and your moods
Most of another important neurotransmitter, serotonin (also known as the happy hormone) is made in the gut. In fact, it is our gut microbiome that plays an important role in this serotonergic system, and this is where the type of foods we eat can be vital to helping support a healthy and diverse gut microbiome, but also healthy serotonin production, leading to ‘happier’ moods.
We also need serotonin to help us sleep – serotonin converts into melatonin, the sleep hormone. Including foods that are fermented, such as kimchi, sauerkraut and kefir, not only support the gut microbiome, but they also help neurotransmitter function and processes that are vital to supporting your mood and getting a good night’s sleep.
The power of polyphenols
Polyphenols are plant compounds that not only give plant foods their colour, but they also help protect the plants against stress. When we consume a diet high in polyphenols – fruits, vegetables, herbs and spices – it helps to support the gut microbiome but has also been linked to lowering levels of anxiety and depression, as well as boosting your mood.
Focus on whole foods
When the diet is packed full of whole foods – think fresh produce – it is naturally anti-inflammatory. A lower inflammatory load in the body means that when stress does come along, we are much more able to cope because the brain is getting many of the key nutrients and brain chemicals it needs to function more efficiently.
Protein is also a key player when it comes to our moods and mental health. Protein helps to keep our blood sugars balanced and therefore our moods more stable. If we have poorly managed blood sugars, perhaps from skipping meals or eating too many processed or high-sugar foods, this can lead to poorly managed blood sugars, negative moods but also moods swings.
Protein is also needed for neurotransmitter production. Proteins are made up of amino acids which are the precursors to these all-important brain chemicals, so a diet low in protein is going to lead to lower levels of neurotransmitters, which will lead to lower moods.
If you struggle with your moods, then aim to have a diet that is focused on whole foods, with lots of fruits and vegetables, whilst reducing those foods that are processed or high in sugar. This will help to feed your microbiome, make essential neurotransmitters, and reduce inflammation whilst providing your brain with key vitamins and minerals to help you feel happier or cope better with stress when it does come along.
https://journals.sagepub.com/doi/full/10.1177/20503245221112577
