5 Simple Food Adjustments That Can Enhance Your Mental Well-being

Our physical and emotional well-being are entirely dependent on the food we eat.

According to research, those who consume a diet high in fruits, vegetables, seafood, and whole grains are actually 25% to 35% less likely to suffer from depression than persons who follow a western diet, which is high in fat, sugar, and ultra-processed foods.

“Many people don’t realise the link between food and mental wellbeing,” Signe Svanfeldt, lead nutritionist at Lifesum, says. “A nutritious, balanced diet positively impacts our energy and mood, as well as our gut microbiota, which influences our mental wellbeing.”

But figuring out exactly what we should be eating to better support our mental health can be difficult. For this reason, Svanfeldt has shared five easy dietary modifications you can adopt to improve your mood.

Boost your consumption of prebiotics

Broccoli, spinach, carrots, quinoa, brown rice, beans, lentils, and chickpeas are examples of prebiotic foods.

According to Svanfeldt, probiotics and prebiotics can lower inflammation, which in turn can increase the body’s levels of serotonin, a neurotransmitter that controls mood and lessens signs of stress and anxiety.

Increase your intake of probiotic foods

Foods high in probiotics include kombucha, kimchi, kefir, sauerkraut, and sourdough bread.

“Our guts love probiotics, as they help to regulate the composition and activity of gut microbiome, which can reduce symptoms of depression and anxiety, and enhance stress resilience,” Svanfeldt explains.

Include Omega-3s in our diet

Omega-3 foods include walnuts, salmon, trout, tuna, chia seeds, hemp seeds, and flaxseed.

According to Svanfeldt, omega-3s are good fats that have been shown to lessen brain inflammation, which has been connected to mood problems. As a result, they may assist to enhance wellness.

Increase your intake of polyphenols

Apples, grapes, kiwi fruit, walnuts, hazelnuts, pecans, peppers, red cabbage, and spinach are foods high in polyphenols.

“Polyphenols promote healthy blood flow to the brain and can protect it from oxidative stress and inflammation,” Svanfeldt explains. “This may affect mental health, by reducing depressive symptoms and increasing overall mental wellbeing.”

Boost consumption of complex carbohydrates

Foods high in complex carbohydrates include parsnip, beans, lentils, sweet potatoes, beets, barley, and buckwheat.

“Complex carbohydrates (those high in fibre) may support gut health, digestion and provide our bodies with essential nutrients which can help reduce symptoms of depression and anxiety,” Svanfeldt writes.

“What you eat today will either empower or deplete your mental health tomorrow.”