Mood and Food

The great thing about food is that it can impact and improve your mood. Nutritional Psychiatry is an emerging field that is expanding our understanding of the relationship between nutrition and mental health through findings that the food we eat directly impacts the structure of our digestive tract, brain functioning, and ultimately mood.

A recent study conducted in Australia named the SMILES trial revealed there is a strong association between what we eat and how we feel. The Supporting Modification of lifestyle in Lowered Emotional States (SMILES) trial showed that people with moderate to severe depression can improve their mood by eating a healthier diet, similar to that of the extensively studied Mediterranean diet. This assisted in proving the connection between food and mood and therefore the brain and gut connection.

Food recommendations from the SMILES trial:

Foods that IMPROVE mood:

  • Whole grains

  • Fruits & vegetables

  • Legumes

  • Low-fat/unsweetened dairy

  • Raw unsalted nuts

  • Lean red meat

  • Chicken

  • Fish

  • Eggs

  • Olive oil

Foods that REDUCE mood:

  • Sweets

  • Refined cereals

  • Fried food

  • Fast food

  • Processed meat

Drinks that impacted negatively on mood:

  • Sugary drinks

  • Caffeinated beverages

  • Alcohol

The SMILES study recommended a maximum two sugar-sweetened beverages per week and maximum two alcoholic drinks per day, preferably red wine. Alcohol cause an initial relaxation response but it is followed by a depressive effect on mood. Coffee in excess can make you feel tired and irritable.

This is just one of the studies that supports the powerful impact between the foods we eat regularly and the positive role they can have in improving mood. Even if you are not being treated for a mental health condition, improving your nutrition intake can assist you to manage your stress – something that we are all dealing with in some capacity in our lives.

Dieticians can help collaborate with you and your doctor and increase your education and knowledge about the connections between certain foods, nutrients, eating patterns and your own mental health.

Reference:

Jacka FN, O’Neil A, Opie R, Itsiopoulos C, Cotton S, Mohebbi M, et al. A randomised

controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med.

2017;15:23

Andrew DaubneyRebound Health