The Food-Mood Connection: How Nutrition Impacts Mental Health
At Moore Psychiatry, we believe in treating the whole person, not just symptoms. One emerging area of research that's helping us do just that is nutritional psychiatry, the study of how what we eat affects how we feel.
Why Nutrition Matters in Mental Health
Traditional psychiatric treatments, like medication and therapy, are two key pieces utilized in treatment plans. Mental health issues like depression and anxiety are on the rise, especially in younger generations. Recent research shows that diet can be a powerful tool to prevent and manage mental health conditions.
How Food Affects the Brain
Our brains need a constant supply of nutrients to function optimally. Many psychiatric medications work by adjusting levels of certain brain chemicals but food provides the raw materials for those chemicals in the first place. If your brain isn’t getting the right building blocks from your diet, its ability to regulate mood, focus, and stress can suffer.
The Standard American Diet (SAD) and Its Effects
The typical American diet is high in processed foods, refined carbs, sugar, and unhealthy fats, all of which can increase inflammation and contribute to mood disorders. These foods often lack the nutrients necessary for brain health, and research shows a direct link between high-inflammatory diets and higher rates of depression.
What Should You Eat for Mental Wellness?
A brain-healthy diet emphasizes:
Whole, unprocessed foods: Think colorful vegetables, fruits, legumes, nuts, seeds, and whole grains.
Healthy fats: Omega-3 fatty acids from fish, flaxseeds, and walnuts have anti-inflammatory effects and support brain health.
Quality protein: Important for neurotransmitter production include sources like eggs, lean meats, legumes, and quinoa.
High-fiber carbohydrates: Found in whole fruits, vegetables, and legumes, fiber supports gut health (and your gut is closely linked to mood!).
Gut Health and the Brain
Your gut microbiome (the trillions of bacteria living in your digestive system) communicates directly with your brain. A healthy, diverse gut microbiome (fed by fiber, fermented foods, and prebiotics) is linked to reduced anxiety and depression.
Small Changes, Big Results
You don’t need to overhaul your entire diet overnight. Start small:
Add one more vegetable to your plate each day.
Swap soda for sparkling water with fresh fruit.
Choose whole grains over white bread or pasta.
Diets That Support Mental Health
Some evidence-backed approaches include:
Mediterranean Diet: Rich in vegetables, healthy fats, fish, and whole grains.
Whole Foods Diet: Focused on minimally processed, nutrient-dense meals.
Low-Inflammatory Diet: Reduces processed sugars and inflammatory oils.
Final Thoughts
Food is not a replacement for therapy or medication, but it is a powerful partner. At Moore Psychiatry, we are committed to integrating strategies into mental health care because nourishing your body is one of the most effective ways to nourish your mind.
Disclaimer
This blog post is for informational purposes only and is not a substitute for professional medical or mental health advice. If you are experiencing severe distress, thoughts of self-harm, or a mental health crisis, please seek immediate professional help at an emergency room, call 9-1-1 or contact a crisis hotline such as 9-8-8.
While I am a certified psychiatric nurse practitioner, I am not your psychiatric nurse practitioner and I’m not familiar with your specific medical history. You should always consult your own health care professional familiar with your medical history before changing your treatment plan or adopting any treatment for a health concern.