How your diet influences your mood

Food nourishes your body, but it also directly affects your brain and the way you manage your emotions. With a few simple changes to your diet, you can support a more balanced, stable mood. In this article, we explain how food influences your emotions and which eating habits can help you feel better.

Why does your diet affect emotions?

The brain needs specific nutrients to function well. Vitamins, minerals, proteins and healthy fats are involved in producing neurotransmitters such as serotonin and dopamine, which are directly linked to happiness, motivation and calm.

When your diet is unbalanced and rich in sugar or ultra-processed foods, sudden mood swings, tiredness or irritability become more likely. By contrast, a varied, balanced diet helps keep your energy steady and improves emotional wellbeing.

In fact, more and more studies point to a clear relationship between what we eat and our mental health. It’s not only about preventing physical illness, but also understanding that nutrients influence how we perceive, feel and react day to day.

7 tips to support your mood through food

1. Include foods rich in tryptophan

This essential amino acid is needed to produce serotonin, often called the “feel-good” hormone. It’s found in bananas, nuts, turkey, eggs and dairy. Eating these regularly can help stabilise your mood.

2. Choose healthy carbohydrates

Carbs aren’t the enemy; they actually help tryptophan reach the brain. Choose whole grains, oats, pulses or potatoes over quick sugars and pastries. In this way, you’ll avoid the energy spikes and dips that affect your mood so much.

3. Don’t forget omega-3 fatty acids

Oily fish such as salmon, sardines and tuna, as well as chia seeds and walnuts, support brain health and can reduce feelings of anxiety. Omega-3s have an anti-inflammatory effect that protects the nervous system and supports a better response to stress.

4. Stay well hydrated

Sometimes tiredness or irritability is simply due to not drinking enough water. Drink regularly throughout the day and limit excess coffee or sugary soft drinks. Even mild dehydration can affect concentration and lead to irritability.

5. Add more fruit and veggies

Fruit and vegetables provide vitamins, antioxidants and key minerals for physical and emotional balance. In general terms, different colours bring different benefits: greens are often rich in magnesium and folic acid; orange varieties in vitamin A; and red or purple produce in antioxidants that protect your cells. The more varied your plate, the more complete your nutrient intake.

6. Avoid sugar spikes

Ultra-processed, sugary foods cause sudden bursts of energy followed by crashes, which show up as irritability or fatigue. Opt for more natural snacks like fresh fruit, yoghurt or nuts. A balanced afternoon snack can be your ally for staying calm.

7. Keep regular mealtimes

Eating at irregular times or skipping meals can disrupt your metabolism and, consequently, your mood. Regular schedules help your body and mind stay balanced. A good daily rhythm includes a healthy breakfast, a complete lunch and lighter dinners.

How you eat matters too

It’s not the same to eat in a rush, in front of a screen and without paying attention, as it is to eat in a calm setting, savouring and enjoying your food. Eating with others, chatting at the table or spending a few minutes cooking also supports your wellbeing.

Even preparing food can be therapeutic: choosing ingredients, chopping, cooking… these small routines help you connect with the present. Mindful eating helps reduce anxiety and improves your relationship with food.

The gut-mood connection

There’s growing talk about the link between the gut and our emotions. The gut is often called the second brain because it contains millions of neurons that communicate with the central nervous system.

Looking after your gut microbiota through a healthy diet supports digestion and the production of neurotransmitters that regulate mood. If you’ve ever felt “nerves in your stomach”, you know what we mean. The emotional and the physical are more connected than they seem.

Other helpful habits

Beyond food choices, small habits can make a difference:

• Do the food shopping in advance so you always have healthy options to hand and avoid ultra-processed foods.
• Steer clear of overly restrictive diets, as they often lead to frustration and anxiety. Variety and balance work better.
• Listen to your body and learn to distinguish physical hunger from emotional hunger. Not every urge to eat comes from a physical need.
• Combine healthy eating with good sleep, regular physical activity and emotional self-care to complete the wellbeing picture.

Diet isn’t everything, but it is a fundamental pillar. What you put on your plate can help you feel more energetic, regulate your emotions better and live each day with greater balance.