Have you ever tucked into a block of chocolate after a particularly hard day, or found yourself getting a second helping of dessert when you were feeling low? It’s no coincidence – food and mood are closely linked. What we eat plays a big role in how we feel and many of us reach for a sugar hit when we’re feeling less than our best.
“For most of us, eating delicious food is pleasurable and it does indeed light up reward centres of the brain which make us feel good,” explains PhD-qualified nutrition scientist and accredited practising dietitian Dr Joanna McMillan. However, she adds, “it becomes a problem when foods become a kind of emotional crutch and you find yourself often overeating these less-healthy foods as a result. They may also be displacing more nutritious foods so it has a double-whammy negative impact on your health.”
Discover which foods can boost – or lower – your mood and how your diet impacts dopamine levels. Plus, explore the benefits of mindful eating and how it can enhance the enjoyment of every bite.
What should I eat to lift my mood?
It's not just what you eat, but how (mindful eating)
What should I eat to lift my mood?
Your mood-boosting food shopping list should include:
Fruit
Vegetables
Wholegrains
Lean meat
Eggs
Fish (especially oily fish such as tuna, salmon, mackerel, perch, herring and sardines)
Nuts
Seeds
Legumes
Dairy
All of these contain a variety of vitamins, minerals and antioxidants that make them great mood-lifting foods. Some – such as wholegrains, fruit and veggies – help feed our gut bacteria, while oily fish, nuts, seeds and legumes contain healthy fats, which support healthy brain function and have been shown to improve mental health.
“We know that eating foods containing carbohydrates can lift your mood, so go for healthy ones,” suggests Joanna. “Pasta is often thought of as a comfort food but you can make a nourishing healthy pasta-based meal by teaming it with extra virgin olive oil, adding fresh tomatoes, olives, capers and tuna and folding through rocket or spinach. Other ‘smart carbs’ include sourdough wholegrain bread, legumes – including baked beans – and wholegrains like quinoa or rolled oats.”
On top of that, lean meats, fish, eggs, along with nuts, seeds, and legumes, are all great sources of protein. This essential nutrient is a real powerhouse for your overall wellbeing, containing the building blocks for a variety of brain chemicals that help regulate your mood. One key player in this process is Tyrosine, which your body relies on to produce dopamine – the chemical that keeps you feeling upbeat and motivated.
Are there any foods to avoid?
Because of the link between gut health and the brain, foods that disturb the balance of gut bacteria can have an impact on our mood. It’s a good idea to avoid processed foods such as:
Salted meat products
Soft drinks
Buns and pastries
Processed fish or chicken nuggets
Instant noodle soups
What role does dopamine play?
Dopamine is a feel-good chemical in your brain that helps you feel pleasure, satisfaction and motivation. Low levels of dopamine have been linked to depression and eating foods that increase dopamine can help lift your mood.
Almonds, avocados, bananas, beef and chicken are all ‘mood foods’ that contain Tyrosine, while turmeric, vitamin D, magnesium and omega-3 supplements may also increase dopamine levels. While this isn’t a cure for depression, a diet rich in mood-boosting foods may help provide a general boost to your emotional state.
It’s not just what you eat, but how (mindful eating)
Joanna says it’s also important to focus on the act of enjoying a meal.
“Prepare a delicious, wholefood meal to enjoy with a partner, friend or family member so that the eating occasion brings joy rather than the hit of a sugary or fatty junk food alone,” Joanna advises.
“Sit down to truly enjoy and savour the food, regardless of how healthy it is. If you really feel like chocolate, pop an appropriate portion into a small bowl along with some fresh berries and nuts, then sit down to really enjoy it,” she says.
Don’t forget, you can boost your mood without food, too.
“It can also be useful to look for ways you can boost your mood without reaching for a snack,” says Joanna. Try it by going for a walk in nature, chatting on the phone with a friend or lying in the bath with a good book – whatever activity you enjoy.
Dopamine is a feel-good chemical that helps you feel pleasure, satisfaction and motivation
Where to get extra help
If you’re struggling with your mental wellbeing or you’re feeling stuck, make an appointment with your GP for personalised advice. At nib, we have a number of covers that provide benefits for psychology and we also offer eligible members access to a range of mental health and wellbeing tools through our nib foundation partners, such as Lifeline's Support Toolkit.
If you or someone you know needs help please call:
Lifeline 13 11 14
Beyond Blue 1300 22 4636
Kids Helpline 1800 55 1800
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.