When it comes to nutrition, most of us know the usual advice: “Eat your veggies, avoid sugar, drink more water.” But food does much more than fuel our bodies. It plays a huge role in how we feel every day, our mood and mental health, from the moment we wake up to that last cup of tea before bed.

Let me share a bit of my journey. I used to blame my mood swings and low energy on “modern life.” Stress from work, too much screen time, and the occasional sleepless night — it all stacked up. I’d brush it off, telling myself that a good weekend or an extra coffee would get me back on track. But soon, I realized I wasn’t just “off” now and then. I felt like I was running on fumes every day, and no quick fix seemed to make a difference.

So, I decided to look deeper. What I found blew my mind — and it all came down to what I was putting on my plate.

The Hidden Link Between Food and Mood

I discovered that what we eat can influence our mood just as much as it affects our energy. And I’m not just talking about the occasional sugar high or caffeine crash. The relationship between food and mental health runs much deeper.

Our gut produces about 90% of serotonin — the “feel-good” hormone that helps us feel balanced. Yes, you read that right — 90%! People call the gut the “second brain” for a reason. It doesn’t just control digestion; it influences your entire mental ecosystem. Eating the right foods, I realized, can help your brain stay balanced, clear, and focused.

But what does “right” even mean?

My Experiment: Reclaiming My Mood with Real Food

When I learned that my diet might be behind my mental slump, I decided to commit to a full month of “mood-friendly” eating. I didn’t want a fad diet with strict rules and restrictions; I wanted something sustainable that could make me feel better. So, here’s what I focused on:

1. Healthy Fats: I started eating salmon, chia seeds, and walnuts for their omega-3s, which boost brain health and may even reduce symptoms of depression.
2. Protein: I swapped my usual snacks for lean proteins like eggs, chicken, and beans. Protein contains amino acids, which help produce neurotransmitters (the stuff that regulates mood).
3. Complex Carbs: Instead of quick carbs, I added whole grains like oats and quinoa. They release energy slowly, which helped me avoid those mid-day crashes.
4. Fruits and Vegetables: I aimed for a mix of colors each day to cover my vitamin bases. Plus, they filled me up and cut down on mindless snacking.
5. Fermented Foods: I included yogurt and buttermilk to support my gut health. If my gut produced most of my serotonin, I wanted to give it a fighting chance.

The Week-by-Week Transformation

The changes came slowly at first. No one wakes up on day one and suddenly feels amazing. But by the end of each week, I noticed real shifts. Here’s how it went:

Week 1:
The first week didn’t feel great. I cut back on sugar and caffeine, which left me with headaches and cravings. My energy dipped before it improved. But by the end of the week, I felt less sluggish.

Week 2:
My energy stayed steadier throughout the day. Instead of that dreaded 3 PM slump, I felt focused and alert. I also noticed that I wasn’t as irritable. The little annoyances didn’t hit as hard.

Week 3:
This week brought a huge shift in my mood. Things that normally stressed me out felt manageable. I wasn’t snapping at people, and I felt more relaxed in conversations. For the first time in a while, I felt genuinely calm.

Week 4:
By the end of the month, I no longer forced myself to eat as healthy as I wanted to. My focus felt sharper, and my anxiety had dropped. My mind and body finally felt in sync. I felt…balanced.

Why It Worked (And Why It Might Work for You)

Here’s what I discovered along the way: certain nutrients like B vitamins, omega-3 fatty acids, and magnesium play crucial roles in mental health. They help regulate neurotransmitters, which keep mood, focus, and stress levels in check. Missing out on these nutrients can throw everything off — exactly how I’d been feeling.

Supporting my gut health with fiber and fermented foods made a big difference, too. When I nourished the bacteria in my gut, my serotonin production rose, and I felt it. A healthy gut, I realized, leads to a happy mind.

Takeaways: Start Small and Feel the Difference

You don’t have to go all-in like I did. Start with small changes. Add more fruits and vegetables, swap sugary snacks for something more balanced, or pay attention to how you feel after certain meals.

Nutrition won’t solve everything, but it’s a powerful way to feel more like yourself. Food fuels the body, sure. But it also fuels the mind. And if you’re anything like me, a few mindful choices might lead to a transformation you never expected.

For further insights, I suggest you read this book:

“This Is Your Brain on Food” by Dr Uma Naidoo examines how diet affects mental health. Thanks to her expertise as a psychiatrist, nutritionist, and eventually a chef, Dr. Naidoo is able to relate food to ailments such as depression, anxiety, PTSD, OCD, and ADHD. This resource provides practical considerations and theory to the extent of food and mental health issues, including 40 recipes that promote mental health through diet. With Dr Naidoo’s approach, there is a focus on the inner nourishment one gets on an emotional level, and improving the bonds with those around them thus this guide has practical aspects for those who want to improve mental health through diet.