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• Research shows that certain foods can affect your mood in different ways. 
• A recent study notes that a diet that is high in ultra-processed foods and refined carbohydrates can increase a person’s risk of depression. 
• Other research has shown that the fermentable fiber in whole grains can improve the health of the gut microbiome, leading to an improved mood and a decreased risk of mood disorders. 

Over the years, extensive research has been conducted on the impact of various foods on physical health and their effects on the body. However, some researchers have been investigating how food may affect mood and mental health. 

There is a recently developed field of psychiatry known as “nutritional psychiatry.” This specialized branch focuses on examining the relationship between eating habits, dietary factors, and mental health disorders. This is to help form methods of prevention and treatment for mental health disorders. 

“The field of nutritional psychology, which evolved almost ten years ago, has gained traction due to a tremendous amount of high quality data linking food to beneficial (or worsening) mental health outcomes,” Kristin Kirkpatrick, a registered dietitian. 

Research has found that certain foods can help uplift a person’s mood and help protect them from depression. However, other foods can negatively affect mood and increase the risk of depression. 

How food affects mood

There is a lot of evidence to show that sweets and ultra-processed foods can negatively affect mood and even increase the risk of depression. 

“Studies show associations for multiple reasons, including but not limited to an increased risk of inflammation, high sugar / low fiber, which can negatively impact the microbiome, exclusion of antioxidant foods, [and the] inclusion of additives,” Kirkpatrick told Healthline. 

In the long term, such as months or years, too many of these types of foods can begin to affect your mental health.

A recent study published in the Journal of the Academy of Nutrition and Dietetics found that a diet high in ultra-processed foods and refined carbohydrates can raise a person’s risk of developing depression.

This finding aligns with a 2023 study published in JAMA Network. This study found that a higher intake of ultra-processed foods, particularly artificial sweeteners and artificially sweetened beverages, may lead to an increased risk of depression in some people. 

Indeed, a 2019 study notes that people who replace ultra-processed foods in their diet with more whole and minimally processed foods, such as in a Mediterranean diet, saw a decrease in their depression. 

However, a 2021 study found that people who believe that ultra-processed foods make them feel happier tend to eat more. 

Mood-boosting microbes

Scientists are still trying to identify exactly which foods can make people the happiest. However, at this point, some experts list whole grains as a top candidate. This is because whole grains show some minor evidence for potentially boosting mood.

Kirkpatrick noted that a plant-based Mediterranean diet has been associated with lower depression scores.

“Noteworthy in this diet was the inclusion of omega-3 fatty acids, colorful plants like berries, extra virgin olive oil, leafy greens, and lean sources of protein,” she said. “In addition to this, supplementation with vitamin D and fish oil (especially if marine-based foods are low in the diet) has been shown to assist with both depression and anxiety.” 

The idea that the gut and the brain operate in continuous and bidirectional communication has been around since ancient Greece. Modern brain imaging has been able to show that gut stimuli can activate certain areas of the brain that are involved with emotional regulation.

Kirkpatrick added that it is essential to recognize the role the microbiome plays in influencing mental health outcomes. This means a diet high in fiber, probiotics, and prebiotics should also be focused on. 

Whole grains contain fermentable fiber, which bacteria in the gut can digest. Fermentable fiber can help improve the health of your microbiome. The microbiome is the collection of microbes, including bacteria, viruses, and fungi, that naturally reside on and within our bodies. 

Michelle Routhenstein, a registered dietitian nutritionist and founder of Entirely Nourished, suggested the following additional foods that may improve mood.

“Fatty fish like salmon, sardines, and mackerel provide long-chain omega-3 fatty acids, EPA and DHA, which are incorporated into brain cell membranes, improving fluidity and communication between neurons,” she told Healthline.

“EPA and DHA also have anti-inflammatory effects that may protect against neuroinflammation, which is linked to depressive symptoms.” 

Routhenstein offered the following suggestions: 

• Fermented foods like yogurt or kefir: may promote a healthy gut microbiome, which communicates with the brain and can influence mood regulation.
• Nuts and seeds, especially pumpkin seeds: rich in magnesium, a mineral that plays a key role in supporting brain function and mood.
• Polyphenol-rich foods such as dark chocolate, wild blueberries, black elderberries, nuts, seeds, apples, artichokes, red onions, and herbs like peppermint: contain antioxidants and anti-inflammatory compounds that may help support brain health and mood.

Tips to boost your mood with food

Experts say there are various ways food can help boost your mood.

“Food plays a big role, of course, but it’s not [just] about what you should have but also about what you should limit. Limits should be made on sugar, refined grains, UPF [ultra-processed foods], and alcohol, while an attention to getting plenty of color and high nutrient density should be focused on,” Kirkpatrick said.

“In addition to this, managing stress, exercise, and adequate, high quality sleep are also important.”

She offered the following tips: 

• If you’re going to get desserts during the holidays, focus on ones that actually may help you, like dark chocolate and berries
• When at a party, limit alcohol to help with portion control. Then eat until you are no longer hungry, not till you’re full. This may look like trying everything, but having just a bite.
• Substitute when you can at holiday meals, for example:
  • Use extra virgin olive oil instead of butter
  • Use yogurt instead of cream
  • Use cauliflower puree instead of white potatoes 
  • Have wild fatty fish instead of red meat 
  • Drink seltzer water with fresh lemon or lime instead of sugary drinks

Routhenstein noted the following ways you may be able to support your mood and mental health with food during the holidays: 

• Plan ahead: Think about meals, gatherings, and activities in advance to reduce last-minute stress.
• Maintain your routine: Try not to stray too far from your regular sleep, movement, and eating habits. Small consistency matters.
• Set boundaries: Protect your time and energy, say no when needed, and carve out moments for rest or self-care.
• Mindful indulgence: Enjoy holiday treats in a way that feels satisfying without feeling extreme or restrictive.

“Combining mindful nutrition with stress management can help you feel more balanced, energized, and emotionally resilient during the holidays,” said Routhenstein.