Food and mood: how what you eat can affect how you feel

13 January 2025

Lots of things can affect our mood and how we feel, both day to day and over the longer term. In this article, we’re looking at the connection between food and mood, and how what you eat can affect the way you feel.

With the help of dietician Megan Mehnert, we’re going to look at the different food groups and how they can affect your mood, plus some tips and recipes that can help you choose to eat the foods you need for a balanced diet.

Eating well:

  • reduces fatigue and gives us energy to function and stay active throughout the day
  • provides nutrients for growth and repair to stay strong and healthy
  • can reduce the risk of diet-related illness, like heart disease, some cancers, high blood pressure and type 2 diabetes
  • strengthens your immune response to bugs and viruses like colds and flu
  • can help you sleep better
  • can improve our mood.

Evidence suggests a healthy, balanced diet could positively impact our mental health. That means eating a good balance of a variety of foods from all the food groups. Look at the different Eatwell Guides for more information about UK recommendations:

If you already feel low, thinking about what you’re eating can feel like a lot of effort, and that’s okay. Take small steps as and when you can, and see how it affects how you feel.

Before making any big changes to your diet, it’s best to speak to a medical professional – especially if you’re pregnant or have any medical conditions.

Carbohydrates

Carbohydrates – foods such as potatoes, pasta, rice and bread – are broken down into smaller molecules called blood sugar (also known as glucose). This is our body’s preferred energy source. We need to eat and take in energy whether we’re active or resting. This is because all the processes in our body – like our heart beating and lungs breathing – need energy.

High-fibre versions of carbohydrates, like wholegrains, are great for helping us keep our blood sugar levels steady throughout the day. They give us a steady source of energy, help us concentrate, and regulate our mood.

Eating carbohydrates regularly will help prevent symptoms of low blood sugar like:

  • feeling faint or dizzy
  • a fast heartbeat
  • feeling sick and uneasy.

These feelings may mimic anxious feelings, which can affect our mood. And if we already suffer from anxious thoughts and feelings, this can make the effects feel stronger.

Tips for eating enough carbohydrates

  • Swap white carbohydrates for brown or wholegrain versions, as these break down more slowly and release energy over a longer period of time.
  • Choose starchy vegetables like sweet potato, butternut squash, and parsnips. You could try making chilli-stuffed sweet potatoes or spicy butternut squash and chickpea soup (see links below).
  • Eat carbohydrates with every meal or snack to help keep blood sugar and energy levels steady.

Protein

We need protein to grow, build and store muscle, and keep our immune system healthy. We also need it for our body to make and use the happy chemical in our brain, serotonin (see more on this below).

Aim to have a variety of high protein foods 3-4 times throughout the day. High protein foods include:

  • milk (low-fat dairy or soya)
  • yoghurt
  • tofu
  • a small handful of unsalted nuts
  • beans
  • lentils
  • chickpeas
  • cheese
  • eggs
  • fish
  • chicken
  • small amounts of red meat.

Because protein takes longer to digest, adding protein to meals can make us feel fuller for longer. If we add protein to carbohydrates (for example hummus, egg or cottage cheese on toast), it helps slow down the release of energy into our blood. This helps give us more sustained energy.

Although red meat is a good source of protein, it’s a good idea to moderate how much and how often we eat it. UK recommendations for red meat are about the size of a deck of cards up to three times a week.

We should also aim to have fewer processed meat products like sausages, bacon, ham, salami, chorizo, corned beef, etc. If we eat less of these foods, it may help reduce our risk of bowel cancer and will also help reduce the amount of saturated fat, trans fat and salt in our diet.

Tips for eating enough protein

  • Affordable protein-rich foods include eggs and legumes (beans and lentils). Legumes are also a great source of fibre, and you can add them to soups, stews, salads. You can also use them to bulk out meat dishes like bolognese, lowering the cost of the meal.
  • Canned tuna, salmon, mackerel and sardines are convenient, budget-friendly options that can be used in sandwiches, salads, and pasta dishes.
  • Choose cheaper cuts of meat like chicken thigh or drumstick, and turkey mince instead of beef mince.

Fruits and vegetables

Fruits and vegetables are great for overall health and well-being. They:

  • are rich in fibre, vitamins, and minerals
  • help keep our digestion healthy
  • support our immune function
  • help reduce inflammation
  • support our mood.

Fruit and veg can also help us avoid nutrient deficiencies, which can negatively impact mood and energy levels. The vitamins and minerals in fruits and vegetables support the chemicals in our brains that support our mood. Plus, having a healthy gut also helps improve our mood.

Aim for at least five portions of fruits and vegetables daily and choose from fresh, frozen or tinned – they all have the same amount of goodness. Fruit and vegetables are naturally low in calories and great for bulking meals out and snacking, as they help keep us fuller for longer. Remember, if you’re eating more fibre (found in whole grains, fruits, and vegetables), it’s a good idea to also add extra fluid to your diet to reduce the risk of constipation.

We have some great soup recipes you can try if you want an easy way to eat more fruit and veg. Try roasted tomato soup and carrot and ginger soup.

Tips for eating enough fruit and vegetables

  • Plan your meals to include fruits and vegetables and write a shopping list to make sure you have what you need.
  • Keep frozen or canned fruits and vegetables on hand for convenience, as you won't have to worry about them going off too quickly (remember to choose those without added syrups or salt).
  • Challenge yourself and your family to try new foods and new recipes. This isn't just a good idea for children to get used to new foods – it can be helpful for adults, too.
  • If you cook in a batch, add a portion of frozen vegetables to your meal in the container before you freeze it so it can all be reheated together.
  • Make your favourite recipe even better by adding chopped-up or blended vegetables or tinned beans.

Fats and oils

Fats and oils are also essential to a healthy diet. We need them to absorb fat-soluble vitamins (A, D, E and K). They also provide essential fatty acids our body cannot make, which are used in many processes in our body (like hormone cycles) and make up the structures of our cells. As with all food groups, having the right balance is essential.

There are different types of fats:

  • Saturated and trans: We should try to limit the amount of saturated and trans fats we eat. Saturated fats (from animal products and coconut oil/cream) and trans fats (margarine, takeaways, and some baked and processed foods) can contribute to increased cholesterol, weight and inflammation, which can have a negative impact on our physical health and also on our mood.
  • Unsaturated: Ideally, our fat sources should be unsaturated fats, such as avocados, olive oil, rapeseed oil, and nuts like almonds, peanuts, cashews and walnuts. When they’re eaten in moderation as part of a balanced diet, they don’t cause weight gain. Omega-3 fatty acids, a type of unsaturated fat, can improve mood and brain function.

Drinking enough

Drinking enough is essential for bodily functions as our cells, blood, and other bodily fluids depend on fluid from our diet. Even mild dehydration can reduce our concentration levels, cause headaches, and make us irritable. Drinking plenty also helps reduce the risk of constipation, which is a common problem for toddlers.

It’s always best to drink before feeling thirsty, so make sure to have regular fluids throughout the day. Adult fluid recommendations are 6-8 glasses a day and choose low-energy, low-sugar drinks like water or squash. How much we drink also depends on any medical conditions, medications, and activity level.

A good way to tell if you’re well hydrated is the colour of your urine. Aim for a pale straw colour or lighter; anything darker may indicate dehydration (although certain medications and medical conditions can affect the colour, too).

Caffeine

Some people can be sensitive to the effects of caffeine, which is usually in energy drinks, coffee, tea and some fizzy drinks. Caffeine makes us feel alert by stopping us from feeling relaxed and by increasing feelings of stress in our bodies.

This response can make some people feel anxious, so if you are someone who regularly experiences anxious feelings, you may want to try cutting down on caffeine and notice if you feel a difference in mood.

If you plan to reduce your caffeine intake, it’s a good idea to do this gradually to avoid caffeine withdrawal.

Sugar

Eating a lot of sugar can affect your mood. When we eat sugary food or drinks our bodies get a quick supply of energy. For most people, this isn’t harmful, although we may find the sudden drop in energy soon after the spike leaves us feeling tired and irritable.

As with all food, the key is to have a balance. If you think you’re having too much sugar, try cutting down slowly. This can help make your energy levels steadier and may even improve your mood.

Vitamin D

In the summer, if we’re outside with our skin uncovered, we may get enough vitamin D from the sun. Some people may not, such as those who wear clothes that cover most of the skin, or people with dark skin (for example, those with a south Asian, African, or African-Caribbean background).

Vitamin D is only found in a few foods, including egg yolks, red meat and oily fish like salmon, sardines, mackerel and herring. According to the NHS, in the autumn and winter months everyone in the UK should consider taking a supplement, and some people may benefit from a supplement all year round.

A vitamin D deficiency can contribute to symptoms of anxiety and depression, which may help explain the winter blues we can experience. If you’re worried about symptoms of anxiety and depression, speak with your GP or another healthcare professional.

Serotonin

Serotonin, one of the happy hormones, does lots of good things for us and regulates mood, appetite, and even sleep. For our body to be able to make and use serotonin, we need to regularly eat foods with protein, vitamin C, zinc, and carbohydrates. We can make sure we’re getting all of these nutrients if we eat regularly and have a balanced diet with a variety of different foods.

And it’s not just food that has an impact on these mood-regulating messengers in our brains. Regular exercise and going outside during the day can also increase the level of serotonin in the brain.

Comfort eating

While it’s true that what we eat can affect our mood, the reverse can also be true – how we feel often affects how and what we eat. Here are some tips to help you recognise the different feelings of physical and emotional hunger.

Physical hunger

  • It comes on gradually.
  • The feeling is not urgent.
  • It’s reduced by a range of different foods.
  • You feel satisfied once you’re full.

Emotional hunger

  • It can come on suddenly.
  • The need to be satisfied feels urgent.
  • You may crave specific foods (often high in fat or sugar).
  • You may not be satisfied once your stomach is full.
  • It may lead to negative feelings of shame, guilt and feeling out of control.

If we eat something for breakfast, lunch and an evening meal with healthy snacks in between, our body should have enough energy and nutrients to make us feel satisfied and meet our physical needs. Eating balanced meals with a variety of carbohydrates, protein, and colour (vegetables, fruit, or salad) can also help us feel satisfied, and the fibre and protein will help us feel fuller for longer.

Although you might not think sleep has anything to do with hunger, we can feel hungrier and irritable during the day if we don’t sleep well. It can also impact our food choices. Try not to reach for more caffeine to solve this problem, as having caffeine (especially within seven hours of going to bed) can affect our quality of sleep.

If you still feel hungry while having regular balanced meals, you may be experiencing emotional hunger. Try different ways to relax, cope or manage difficult thoughts and feelings. Things that may help include:

  • phoning a friend
  • doing a puzzle or craft
  • having a bath with nice scents and music
  • going for a walk or doing some other exercise of your choice
  • having a herbal tea.

If you notice emotional hunger comes on after certain situations or at specific times in the day, try to do something different before you experience these feelings. For example, if you tend to overeat at the end of the day if you come home tired and stressed, try to ensure you’ve had enough to eat in the day and do something kind for yourself (such as something from the list above) before you feel emotional hunger. You might also be able to gradually replace some of your favourite comfort foods for healthier options.

If comfort eating is your main way of coping, happens often, you feel stuck in a cycle or feel out of control then comfort eating may have become a problem. Over time, these feelings of comfort from eating can result in feelings of shame, guilt, low mood and frustration. If you are concerned about this, please speak to a healthcare professional.

More information

For more information on eating a balanced diet and how what you eat can affect your mood, see:

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