Food and mood: how what you eat affects how you feel

We all know the feeling of a mood dip after skipping lunch, or the lift from a good meal. Researchers are increasingly studying the links between diet and mental wellbeing, and while food isn't a treatment for mental illness, it does play a role in how we feel.

What the research suggests

Studies have linked diets rich in vegetables, fruit, whole grains, fish, beans and olive oil, like the Mediterranean diet, with a lower risk of depression. A small trial in 2017 (SMILES) found that improving diet helped symptoms in people with depression. More research is needed, but the direction is encouraging.

Habits that support a steadier mood

• Eat regular meals to avoid energy crashes and irritability
• Include protein and fibre to keep blood sugar steadier
• Eat oily fish once or twice a week for omega-3s
• Choose whole grains over refined ones
• Stay hydrated; even mild dehydration can affect mood and concentration

The gut-brain connection

Your gut and brain communicate constantly. A fibre-rich, varied diet supports healthy gut bacteria, which researchers believe may influence mood, though this science is still young.

Watch alcohol and caffeine

Both can affect mood, anxiety and sleep. Notice how they affect you, and cut back if you feel worse afterwards.

Food is one part of the picture

Sleep, movement, sunlight and connection with others all matter for mental wellbeing. If you're struggling with low mood or anxiety, please talk to a doctor or mental health professional.

Take one stressor away

Deciding what to eat every day is a small but constant source of stress. Mealful plans your meals in advance, so good food is one less thing to think about.