Good mood food: the link between what you eat and how you feel

Have you ever noticed how good you feel after eating a warm bowl of soup or a crisp, colourful salad? Or the energy dip that sneaks in after too many sweet snacks? What we eat doesn’t just fuel our bodies, it shapes how we feel, impacting our overall wellness.

From energy to focus, and even how well we handle stress, food plays a quiet but powerful role in our emotional well-being. This article isn’t about what you should eat. It’s an invitation to notice how food makes you feel. Let’s explore a few ways to bring more balance and brightness into your meals and your mood.

What’s going on between your gut and your brain?

Imagine your gut and your brain chatting like old friends on the phone. They do this all day, every day, through a network of nerves, hormones and tiny chemical signals. That’s why it’s called the gut-brain connection.¹ 

Inside your gut live trillions of microbes, and they have a lot to say. These microbes help digest your food, support your immune system, and play a role in the production of neurotransmitters - chemical messengers like serotonin, which help regulate your mood.²

Here’s something surprising: around 90% of your serotonin is made in your gut. Not in your brain. In your gut. While most of the serotonin made in your gut can’t reach your brain, a healthy gut can still affect how your brain works and how you feel in many different ways.³

What does a mood-boosting meal look like?

When life feels like a lot, it’s tempting to reach for whatever’s quick and comforting. But some foods can gently support your mood, especially when you include them regularly. Here are a few that do more than just fill you up.^{4 5}

Complex carbohydrates
Whole grains like oats, barley and brown rice release energy slowly. They help keep blood sugar steady, which can mean fewer energy dips, less irritability and more focus. Porridge with chopped fruit and a sprinkle of seeds is a reliable go-to on heavy mornings.

Omega-3 fatty acids
These are the fats your gut and brain loves. They’ve been linked to lower levels of depression and improved memory. You’ll find them in chia seeds, flax, walnuts, and oily fish like sardines. Try adding ground flaxseed to your yoghurt or stirring walnuts through pasta.

Protein
Your brain needs protein to make mood-regulating chemicals like dopamine and serotonin. Eggs, beans, lentils, yoghurt, tofu, nuts and seeds all count. You couldI keep boiled eggs in the fridge for those snacky moments when you need something grounding.

Fibre
Fibre feeds your friendly gut microbes. The more diverse your fibre sources, the more diverse your microbes. Variety is key here—think apples with the skin on, chickpeas in a curry, rye bread for breakfast.

B vitamins
Especially B6, B12 and folate, which help your nervous system do its job. Leafy greens, whole grains, mushrooms, eggs and legumes are great sources.

Fermented foods
Yoghurt, kefir, kimchi and sauerkraut can help support your gut microbiome. Adding a little spoonful next to a warm grain bowl gives a lovely zing.

Read more in Probiotics: The Science Behind Gut Bacteria

What to watch out for

Let's be honest: some foods can make us feel great in the moment, then not-so-great an hour later. That doesn't mean you have to avoid them completely. It's more about noticing patterns and finding what works for you.

Refined sugars and white flour
They give you a quick boost but often lead to a crash. That afternoon dip after a pastry or a soft drink? That's the crash. It can affect mood, focus, and even sleep.^{6 7 8}

Ultra-processed foods
Packaged snacks, ready meals, and sugary cereals often contain additives, high levels of salt, and very little fibre. Some research links diets high in ultra-processed foods with an increased risk of anxiety and depression.^{9 10}

Caffeine and alcohol
Caffeine in the afternoon can disrupt your sleep. Poor sleep, as we know, doesn't do much for our mood. Alcohol might feel relaxing at first, but it’s known to interfere with sleep quality, which can leave you feeling off the next day.^{11 12}

Again, it’s about balance. It’s okay to enjoy a pastry or a glass of wine. The key is tuning into how food makes you feel, both in the moment and the next day.

Small things you can try this week

Add something colourful to every meal
It could be a handful of cherry tomatoes, some grated carrots, or a few frozen berries. Colour usually means variety, and variety is great for your gut and your mood. Many colourful fruits and vegetables are rich in antioxidants.

Eat more mindfully
Even just sitting down for 10 minutes to eat a sandwich without a screen can help. Notice how you feel during and after the meal.

Add one extra fibre-rich food to your diet this week
It could be something simple, like lentils or swapping white bread for rye. You don’t need to change everything at once, just start exploring recipes that help you include a bit more fibre.

Stock up on healthy feel-good snacks
Boiled eggs, roasted chickpeas, banana with nut butter, a slice of wholegrain toast. Something that feels satisfying and doesn't leave you with a sugar crash an hour later.
Make a mood meal

Pick a day this week to cook something simple that lifts your spirits.
Maybe it’s a hearty soup or a rice dish with lots of herbs. Cooking for yourself is a form of care. You can also boost the feel-good potential of your meal by adding ingredients that support your gut health. Try topping your sandwich with extra pickles, swapping sour cream for Greek yogurt, stirring kimchi into rice or noodles, or blending kefir into your smoothie. These probiotic-rich foods can help keep your gut microbes happy, which may also support your mood.

One last thing

When you start paying attention to the link between food and mood, you may not expect much. But adding a bit of structure to what you eat, and listening to how it makes you feel, can create a shift. Embracing a balanced lifestyle supports overall wellness and that's what this is about. Not chasing happiness on a plate, but gently supporting your mood, one meal at a time.

That said, food isn’t a replacement for medical or psychological care: if you’re struggling with your mental or physical health, it’s important to reach out to a qualified health professional for support.