In this post, Emma discusses what to eat to improve your mood. Read on to learn more.
When we talk about mental health, we usually think of therapy, meditation, or medication. But did you know that the food you eat has a direct impact on how you feel? Your brain isn’t just a “mind” it’s a physical organ, it’s 2% of your body weight, but uses 20% of your energy, and that means it needs nutrients to function in a healthy way. Studies are showing that you can reduce anxiety and depression symptoms by up to 33% by changing what you eat.
In this post, we’ll explore how the Mediterranean diet can be a game changer for mental health, dive into why it works, and provide simple steps to help you incorporate it into your own routine.
Nutshell: Disclaimer
In this post, I’m going to summarize what some of the research shows about how nutrition impacts mental health. In our information-saturated society, it’s easy to get lots of conflicting advice about what diets work, so I’m going to encourage you to work with a doctor and mental health professional as you make decisions about your health.
That being said, there is a diet that has been shown to be quite effective at improving mental health. And when I say diet, I don’t mean restrictive eating, I’m talking about what you put into your body.
Mediterranean Diet
The most effective diet for mental health appears to be what is called the Mediterranean diet- this is a diet high in vegetables, fruit, legumes, beans, nuts, fish, unsaturated fats like olive oil, and it’s low in processed foods, red meat, and highly processed grains.
There have been a lot of studies on this type of diet, an overview of 41 studies involving over 1.5 million health adults found that a diet low in sugar, saturated fat and processed foods can reduce the risk of depression by 24%. Decreasing the inflammatory index was found to decrease inflammation in other studies. And people who were very careful to closely follow the mediterranean diet decreased their risk of developing depression by 33%.
A handful of studies show that the Mediterranean Diet can be even helpful for people with bipolar or schizoaffective disorders.
Scientists believe there are 4 reasons that eating this way improve your mood:
1. Nutrient deficiencies can be linked to many mental health issues. For example, micronutrients like B vitamins are essential for maintaining brain health and fostering neuroplasticity. I have a neighbor who was depressed and suicidal, he learned that he has a gene that doesn’t process B vitamins very well- this gene variant MTFHR is closely associated with depression- when he increased his B vitamin intake, he said his depression symptoms and suicidal thoughts drastically decreased.
The Mediterranean diet is rich in essential nutrients like magnesium (found in leafy greens and nuts), omega-3 fatty acids (in fish), tryptophan-rich foods (e.g., turkey, fish, and chickpeas) and B vitamins (in whole grains and legumes). These nutrients are vital for maintaining a healthy brain and stabilizing mood because they are building blocks for chemicals like serotonin and dopamine.
2. Chronic inflammation has been linked to depression, anxiety, and even cognitive decline. The Mediterranean diet is rich in anti-inflammatory foods like olive oil, nuts, seeds, vegetables, fiber, polyphenols, and omega-3-rich fish.
Omega-3s and other healthy fats are essential for brain health, helping to reduce inflammation and supporting neurotransmitters like serotonin. Fatty fish like salmon and sardines—staples of the Mediterranean diet—are rich in these critical fats.
Nutrients from the variety of healthy foods help reduce oxidative damage to neurons and promote better mental functioning. Researchers have found that sticking to the Mediterranean diet was associated with lower levels of anxiety, particularly in people who had higher inflammatory markers. It’s also shown to help prevent cognitive decline due to aging, and Alzheimer’s disease.
Decreasing inflammation takes more than just eating the right things, it also requires a healthy gut. And to get that, we need to feed the good bacteria.
3. There is a direct link between gut health and brain health, researchers are still trying to understand why- whether it’s the vagus nerve which runs from the abdomen to the brain and plays a big role in regulating emotions, or the way that nutrients are absorbed (over 90% of the serotonin in your body is in your gut), we’re not sure, but evidence indicates that gut health is really important. A healthy gut microbiome, fostered by fiber-rich foods in the Mediterranean diet, has been associated with lower levels of anxiety and improved mood due to its role in producing neurotransmitters like serotonin.
It can also be helpful to add fermented food to your diet. Things like live yogurt, kimchi, and kombucha can help support a healthy gut.
4. Blood sugar stability – Your blood sugar is directly linked to cortisol stability, a stress hormone. Blood sugar spikes and crashes can directly affect mood and energy levels, often leading to irritability, anxiety, and fatigue.
The Mediterranean diet promotes a balance of macronutrients—proteins, fats, and carbohydrates—that helps stabilize blood sugar levels. There’s some really fascinating research coming out that shows that stabilizing the energy supply to the brain can help drastically reduce symptoms of even bipolar disorder and schizophrenia. Check out my video on Metabolic treatments for mental health which includes the medical keto diet, but long story short, giving your neurons a steady source of energy helps them function healthily.
Make small changes
But it can be hard to change what you eat- so let’s talk about how to do that. The most likely way to fail is to create some extreme changes all at once, fad diets, restrictive eating and complicated meal plans aren’t sustainable and can even be harmful. Instead look for one or two small changes to make each month. And I think it’s easier initially to add things in instead of starting with restrictions. Here are a couple of examples of small changes that will really add up over time:
- Replace butter or margarine with extra virgin olive oil. Use it to sauté vegetables, drizzle over salads, or even dip your bread in it. Olive oil is rich in healthy monounsaturated fats that reduce inflammation and promote brain health.
- Aim to fill half of your plate with vegetables at each meal. Eat lots of color- think orange carrots, purple cabbage, green kale, blueberries, strawberries, beets, the bright colors indicate a variety of nutrients. And the more variety you eat, the better you’re supporting your gut microbiome.
- Swap refined grains like white bread and pasta for whole grains such as quinoa, brown rice, and whole wheat. Whole grains provide more fiber, which supports gut health and helps stabilize blood sugar levels.
- Try to have fish for dinner twice a week—grilled, baked, or even in a salad.
- Snack on nuts and seeds like almonds, walnuts, chia and flax. These are rich in healthy fats, fiber, and important vitamins and minerals.
- Choose fresh fruit for dessert after meals.
- In Mediterranean cultures, meals are often enjoyed slowly, with family and friends. This can help you have fun, relax, and increase connection.
Switching to a Mediterranean way of eating doesn’t have to be overwhelming.
I encourage you to only make one change per month – add an extra serving of veggies to dinner, swap white bread for whole grain, or replace your usual cooking oil with olive oil. Each small change will get you closer to a diet that supports not only your physical health but also your mental well-being.
Mental health isn’t just about therapy sessions or self-care Sundays—it’s also about what you put on your plate. The Mediterranean diet is a powerful tool to nourish both your body and mind, helping you feel more balanced, resilient, and healthy.
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