It’s easy to think of diet and mental health as separate aspects of wellness, but they are deeply intertwined. The connection between diet and mental health is undeniable. Our brains and bodies are in constant conversation – literally – and the food we eat directly impacts that dialogue. The science behind food’s influence on mood is complex, but the basic idea is simple: just as quality fuel powers a car, quality food fuels your mind. I’ll share in this article the truths I know and multiple studies providing evidence that diet plays a direct role in either healing from mental illness, or preventing it.

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How Food Affects Brain Chemistry

The Role of Neurotransmitters and Nutrients

Our brains rely on neurotransmitters like serotonin and dopamine to help regulate mood and emotions. Neurotransmitters are little chemical messengers that help to fire communication between brain synapses and other body parts such as muscles or glands for hormone production.

Amino acids, which we get from protein-rich foods, are the building blocks of these neurotransmitters. Eating proteins like chicken, fish, or quality beef ensures that our brains can keep producing the chemicals needed to keep us balanced and motivated.

Low levels of certain micronutrients can also negatively affect mental health. The first set of supplements I recommend for mental health are always magnesium and Vitamin D. They are essential for brain function. Another is vitamin B. A deficiency in these nutrients can lead to symptoms like irritability, fatigue, and even depression.

Healthy Fats Are Vital for Brain Health

Omega-3 fatty acids, found in fatty fish like salmon sardines as well as nuts like chia seed and walnuts, have been linked to better health for years. They play an important role in reducing inflammation and supporting cognitive function. Fats are required for your body to coat the neurons in your brain. If they aren’t coated properly, they are more agitated and likely to cause things like anxiety and irritation.

Even in the professional mental health world, it is more than apparent that healthy fats in the diet make a difference in mental health outcomes. Check out this article on Psychology Today for more info.

If you’ve ever felt a mental fog after a few days of poor eating, that could be your brain trying to tell you it’s not getting the fat support it needs.

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Sugar (Carbohydrates), Processed Foods, and Mood Swings

The Sugar-Rush Cycle

When you consume sugar or large amounts of carbohydrates, especially on an empty stomach, your blood sugar skyrockets. Your pancreas ramps up, shooting a ton of insulin out and is once again on overdrive. This gives you a quick energy boost but soon leads to a crash that can leave you feeling tired and even anxious. I’m sure everyone knows a time when they’ve felt “hangry” after carb-heavy snacks left them both tired and irritable.

How Processed Foods Trigger Inflammation

Processed foods often contain preservatives and artificial ingredients that can increase inflammation throughout the body, including the brain. Research increasingly links chronic inflammation to mental health disorders like depression. If you’re struggling with mental clarity or persistent low mood, take a look at your diet: cutting back on processed foods can make a world of difference.

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The Gut-Brain Axis: How Your Gut Health Affects Your Mind

Gut Microbiome 101

Our digestive system is full of bacteria and other microorganisms, collectively known as the gut microbiome. The nutrition research world calls this the “second brain”. This “second brain” helps us digest food, absorb nutrients, and even influences mood. Studies show that an imbalance in gut bacteria can contribute to mental health conditions, including anxiety and depression. Getting the gut balanced takes removing offenders and including healing foods and nutrients.

Foods That Support Gut Health

Eating quality proteins and fiber-rich foods, like fruits, vegetables, can promote a healthy gut microbiome. Consider fermented foods like yogurt and kimchi because they provide probiotics, which help keep good bacteria in the gut. Simple changes like adding a probiotic to your diet can go a long way in supporting a balanced gut-brain connection.

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Blood sugar balance is key

Lets talk about my client, Lynn, who came to me asking for help to lose weight. Her energy was in the toilet, she had tried different tactics to lose weight, and her doctor was pretty upset about her lab results indicating her heart attack risk was through the roof. We narrowed down our attack plan to looking at her blood sugar changes. I knew that if we stabilized her blood sugar, her mental clarity would come through!

Take a look below at her beginning blood sugar variations versus after working on stabilizing her diet, a mere DAYS LATER.

She reported insane amounts of energy, better sleep, and less stress (as well as some pretty awesome weight loss!)

When you eat balanced meals with a combination of protein, fats, and the right carbohydrates, you’re helping keep your blood sugar steady. This stability is essential for mental clarity and emotional balance.

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Seriously consider dietary impacts before turning to other options

Understanding the connection between diet and mental health is an important step toward holistic wellness. By making mindful choices around food, you can support your body’s needs and improve your mental clarity, mood, and resilience over time. Eating for mental health doesn’t mean going on an extreme diet—it’s about finding sustainable ways to fuel both your body and your mind.

We’ve touched on this on the Mind Body Balance Blog before, but mental wellness is not a one stop shop. It’s not about isolating mental health and working on coping and processing. It’s about making sure all of our physiologic needs are met as well in order to provide the best chance for success in improving our mental health.

If you’re interested in further support or want guidance on making these changes, consider consulting our nutrition coach, Jacquelyn, or our mental health therapist who is also certified in using nutrition to improve mental health. can help you craft a balanced, realistic plan that fits your life. Remember, even small shifts in diet can make a lasting difference.