Better Eating for Better Health: The Link Between Food and Mood

Journal of Medicine (November 2020) shows that poor nutrition can contribute to depression and anxiety, two of the most common mental health challenges. The good news: A healthier diet can improve both physical and mental well-being.

The Mediterranean diet, focused on whole foods like fruits, vegetables, nuts, legumes and healthy fats, is one of the best for boosting mood. Studies suggest this way of eating is linked to lower rates of depression, while Western diets, high in refined sugars and unhealthy fats, increase the risk of mood disorders.

Food affects mood in several ways. Diets rich in refined carbohydrates, such as white bread and sugary snacks, cause blood sugar fluctuations that can trigger anxiety, irritability and fatigue, along with stress hormones like cortisol and adrenaline.

A poor diet can also increase inflammation, which has been linked to depression. Processed foods tend to fuel inflammation, while foods high in antioxidants and healthy fats help reduce it and support brain health.

The gut microbiome—the trillions of bacteria in the digestive system—also plays a role in regulating mood. Diets high in fiber, found in plant-based foods, help nurture a healthy gut microbiome, which can improve mental health.

Research continues to uncover the link between food and social-emotional health. The message is clear: Making better food choices improves both physical and mental health. So, the next time someone feels off, they should consider what’s on their plate—it could be the key to boosting their mood and overall wellness.

Jerry Garcia is the medical director and Raymond Wohl is the patient care coordinator of the Chicago Male Clinic, a holistic health and wellness center for men, located at 4801 W. Peterson Ave., Ste. 506, in Chicago. For more information or to make an appointment, call 773-414-9900 or visit ChicagoMaleClinic.com.