Nourish Your Body, Support Your Mind.
How what you eat can shape how you feel.
Kristy Wiseman, Accredited Practising Dietitian

In recent years, the link between nutrition and mental health has grown from a fringe
conversation to a key area of science and clinical care. As a dietitian, I often say - “food
isn’t a fix-all, but it can absolutely be part of the foundation”.
More and more research shows that the food we eat can influence brain chemistry, mood,
stress resilience, and even risk of mental health conditions. And while there’s no “perfect”
diet for mental wellbeing, there are clear patterns and nutrients that seem to help.

The food and mood connection: what we know so far
Your brain is always “on,” and like any hardworking organ, it needs good fuel. It thrives on a
steady supply of nutrients, and struggles when those are missing. Here’s how nutrition can
influence mental health:
● Nutrient building blocks – Key nutrients like vitamin B12, folate, zinc and
magnesium play important roles in neurotransmitter function and nervous system
regulation. Low levels of these have been linked to low mood, anxiety, and fatigue.
● Blood glucose balance – Highly processed or sugary foods can lead to blood
glucose swings, which may worsen irritability, low energy, and mood instability.
Making sure to include protein, fibre, and healthy fats with meals can help stabilise
this.
● Gut health and the gut-brain axis – Around 90% of your body’s serotonin is made
in the gut. A healthy, diverse gut microbiome may support mood, reduce
inflammation, and protect against symptoms of anxiety or depression.
● Inflammation – Chronic, low-grade inflammation is increasingly linked to depression
and other mental health conditions. Diets rich in anti-inflammatory foods, like
colourful fruits and vegetables, whole grains, nuts and seeds, oily fish, and extra
virgin olive oil, can help reduce this inflammation.

So, what should we be eating?
While there’s no one-size-fits-all approach, dietary patterns like the Mediterranean diet
(which is rich in whole foods, fibre, and healthy fats) have been consistently linked to better
mental health outcomes.

If you’re looking to support your mental wellbeing through food, here are a few good places
to start:
● Eat plenty of colourful fruits and vegetables each day
● Include healthy fats like extra virgin olive oil, nuts, seeds, avocado and oily fish
● Choose whole grains over refined grains
● Prioritise regular meals to avoid energy crashes
● Stay hydrated by drinking enough water
● Limit ultra processed foods as much as possible
● And, perhaps most importantly, be kind to yourself around food

Nutrition isn’t everything, but it does matter
Mental health is complex, and food is just one part of the picture. But, that doesn’t mean it’s not worth focusing on. I’ve seen how small, sustainable changes in eating patterns can
support energy, sleep, mood, and overall wellbeing, and how nourishing your body often
becomes an act of self-care.

If you’re navigating challenges with mood, energy, anxiety or stress, know you’re not alone, and that there are practical, and supportive ways forward.