During this time of the year, many people are likely thinking about food and cooking. However, what we eat does affect our behavior and the type of mood we’re in. How often we eat could
impact our mood as well. What types of foods can cause behavior problems? What foods can make you laugh or cry? Megan Hilbert, MS, RDN, a registered dietitian nutritionist who serves clients in Philadelphia, Penn., answers these questions about how our food affects our mood.
Hilbert holds a Master’s degree in Nutrition and 5 years of nutrition counseling experience working with clients who have chronic gut health issues and those looking to heal their gut-brain axis. She shared her thoughts with Brandi Walker on how our diet can affect our behavior.
Impact Your Diet Has on Your Mood
Brandi Walker: How much of an impact does your diet have on your mood?
Megan Hilbert: Diet seems to play a larger role when compared to other modifiable behaviors to improve mood. The SMILES trial showed that those who improved their diet the most experienced the greatest benefit to their depression irrespective of changes in exercise or body weight.
B.W.: How often should you eat during this time of the year?
M.H.: Eating every 3-4 hours during the day time and fasting for ~12 hours (ex. not eating from 8 pm-8 am) has been shown to have a positive impact on people’s mood. Studies have shown that people who eat during both the night and day have an increased chance of depression and anxiety. Linking up meal timing with our circadian rhythm seems to be an important factor in mood regulation.
What Foods Boost Happiness
B.W.: Some experts believe maintaining a diet of natural, plant-based food will help improve your mood. Do you believe this is the best form of dieting for your mental well-being?
M.H.: The current research we have on this topic states that yes, eating a diet composed mostly of whole plant foods is one of the best dietary interventions to improve mental well-being. One of the most comprehensive studies on this topic, the SMILES trial, showed that a modified Mediterranean diet filled with fruits, vegetables, whole grains, legumes, nuts, extra virgin olive oil, and fish helped reduce symptoms of moderate to severe major depressive disorder.
B.W.: What are the best types in each food group, i.e. protein, fruit, vegetables, etc. do you recommend for a better mood during this time of the year?
- M.H.: Fatty fish with plenty of omega-3s (salmon, mackerel, sardines, etc.), poultry like chicken and turkey, and eggs are best to be enjoyed a few times a week. At least half of protein should come from plant-based sources like tempeh, tofu, legumes/beans, lentils, etc.
- Choosing more leafy greens (spinach, chard, kale, arugula, lettuce) that are high in folate and magnesium can help reduce anxiety.
- Eating higher portions of non-starchy vegetables like eggplant, bell peppers, cucumbers, leafy greens, broccoli, summer squash, onions, etc. over starchy vegetables like sweet potatoes, corn, peas, etc. can help balance blood sugar and keep energy levels stable.
- Berries in particular contain lots of anthocyanins which have been shown to reduce the risk of depressive symptoms since they can impact the brain by crossing the blood-brain barrier.
- Whole grains like oats, millet, rye, wheat, and farro contain lots of fiber which can be a great source of prebiotics that feed our healthy microbiota. This can improve mood through the gut-brain axis. Whole grains, especially oats, contain a good amount of iron which can help reduce symptoms of sluggishness and mood disorders.
- Nuts and seeds provide tryptophan which is responsible for producing serotonin. One 10-year study showed that moderate nut intake lowered the risk of depression by 23% (https://pubmed.ncbi.nlm.nih.gov/29516224/)
B.W.: What types of foods do you recommend that make you laugh?
M.H.: There isn’t any research that shows specific foods contribute to more laughing.
What Foods Affect Your Mood Negatively
B.W.: What healthy recipes do you recommend to prevent seasonal affective disorder (SAD)?
M.H.: I love quinoa bowls with a variety of veggies and either legumes/beans or fish, unsweetened Greek yogurt with low sugar granola and berries, tomato basil pasta with whole grain pasta, and lentil stew with kale and butternut squash. This website has a great list of recipes: https://www.eatingwell.com/gallery/7527550/you-just-started-the-mediterranean-diet-here-are-the-recipes-to-make-first/.
What Foods Make You Less Angry
B.W.: What types of foods could reduce your problems with anger and sadness?
M.H.: The dietary recommendations that help combat anxiety and depression can also help combat mood swings and relieve anger. There is more research needed in this area, but according to the current literature eating a mostly plant-based, Mediterranean-style diet is the best bet to combat anger and sadness.
What we put in our mouths has a serious impact on our mental well-being. If we want to elevate our mood during this winter season, we must implement plant-based foods, fruits, vegetables, whole grains, fish, and nuts into our diet. Eating these different foods will help you to not only have a diverse diet but fully benefit your emotional and physical health.
For more information on Hilbert and her services in improving your nutrition or Top Nutrition Coaching services, check out her profile at https://www.topnutritioncoaching.com/nutritionists-near-me/states-pa-philadelphia#megan-hilbert. Feel free to share your thoughts, questions, or concerns about the connection between food and your mood in the comments section below. Also, be sure to like or share this post with the next health-conscious person you know.
