Want to manage your mood through food? Here’s how you can do it

While stress eating usually involves indulging in carb- and fat-laden foods, cocoa and antioxidant-rich berries happen to be the real mood boosters. We ask experts to understand the food-mood connection

Do you remember the scene in Netflix’s The Crown where Princess Diana’s character is having a moment with binge-eating desserts to grapple with the overwhelming emotions she’s experiencing? Or movies such as I Hate Luv Storys and Aisha where Sonam Kapoor is seen devouring a tub of ice-cream as a coping mechanism for the emotional turmoil her characters are going through? Even Shefali Shah was seen stuffing brownies in her mouth in the film Dil Dhadakne Do, as a gesture to suppress her character’s sorrow. What’s common between these scenes? The employment of food as a means to feel better. And, we all do it too, right? Hot brownies with chilled ice-cream, a bowl of fries or a couple of slices of pizza are foods people reach out to in moments of stress, anxiety or even fatigue to feel better instantaneously. Touting coffee as an ultimate quick-fix for the frenzy of the everyday is yet another example of the preconceived notions  we’ve developed.

However, research about health and diet says otherwise. Foods like cocoa-rich dark chocolate, antioxidant-rich berries and green vegetables have actually been peddled as true mood-boosting foods by certified experts. On the other hand, foods loaded with unhealthy carbohydrates and fats have been associated with lethargy and fatigue. There’s clearly a vast disconnect between what’s scientifically testified and what most of us gravitate towards. We reach out to nutritionists and a psychologist to understand the food-mood association and what it really entails. 

The food-mood connection 

Food is the fuel we give to our body in order for it to function, and the nutrients in the food greatly affect how we feel throughout the day, affirms Samreedhi Goel, a Mumbai-based nutritionist. “Certain nutrients in certain foods affect the release of certain chemicals in the brain which can make you feel happier or calmer. For example, chamomile tea is known to act like a sedative/tranquilliser, and can actually calm you down. Similarly, if you have a cup of milk, it provides you with an amino acid called tryptophan, which helps in the release of serotonin, making you feel happier.”

But what’s the science behind this? “The connection between food and mood involves a combination of various factors,” begins Rashmeet Gupta, a nutritionist, integrative health coach and founder of Uphealth Nutrition & Wellness. “One significant aspect is the impact of food on the gut microbiota, or the community of microorganisms residing in the digestive tract. Emerging studies suggest that the composition and quality of these microorganisms can influence the production of neurotransmitters (chemicals involved in the brain function)—such as serotonin—which play a crucial role in regulating mood. So your gut and the brain are connected via the gut-brain axis. What you feed your body daily impacts your gut health and, in turn, your mental health.”

Comfort food versus mood-boosting foods

Always presumed these terms are interchangeable? While comfort foods might come to our rescue during stressful episodes, mood-boosting foods actually influence the gut-brain axis, owing to their components/nutrients. “Junk food often provides immediate sensory pleasure due to its taste, texture, and high sugar or fat content. Giant corporations capitalise on this pleasure factor, and are incorporating additives that intensify cravings, making it challenging to stop after a few bites,” explains Gupta. “Highly processed and sugary foods can stimulate the brain’s reward system, leading to the release of dopamine, a neurotransmitter associated with pleasure and reward. This can create a vicious cycle of seeking these foods for a mood boost, which is also what makes us want more junk food, so as to get that same happy feeling again,” she furthers.

Goel exemplifies Gupta’s theory through the emotions linked with a birthday cake. “You get a birthday cake only when it is yours or someone else’s birthday, and is associated with a good memory. So whenever you think of eating a piece of a birthday cake, for those few minutes, it is going to make you feel happy. And this is because of the comfort factor or the memories you associate with it,” explains the nutrition expert. While Goel does believe that foods like chocolate and berries assist with the improvement of one’s mood, the destressing benefits that follow the consumption of junk food are more psychological. This is because you associate the meal—whether a slice of pizza, a piece of cake or a bowl of pasta—with something that instils a sense of positivity.

Psychologist and mental therapist Shaurya Gahlawat elaborates upon the psychological variations between the feelings attached to comfort foods and mood-boosting foods. “In the case of junk comfort food, people feel better only temporarily; later there are feelings of guilt, shame, embarrassment, wanting to detox, a hatred for one’s self, concerns around body image, and punishment too. This is why I always say, the next time you find yourself bingeing or emotionally eating, ask yourself, ‘Am I hungry or am I emotionally overwhelmed?’ because if it is the latter, no amount and no kind of food can help.”

Gahlawat also throws light on the makeshift gratification that nutrition-deficient foods bring about. “Stress can trigger cravings for foods high in sugar and fat. Less nutritious comfort foods often provide a quick, tangible sense of pleasure. This instant gratification can be a powerful motivator, especially in moments of stress or emotional distress. Bingeing on less nutritious foods might offer a short-term emotional lift, providing relief from negative emotions. However, this effect is typically transient and can be followed by a crash in one’s mood.” Additionally, “Consuming high-sugar foods or foods high in refined carbohydrates can lead to rapid spikes and crashes in blood sugar levels, contributing to irritability, fatigue, and mood swings. Highly processed foods, which are often laden with sugar, artificial additives, and unhealthy fats, may contribute to chronic inflammation and negatively impact mood,” summarises Gupta.

Then, why does a healthy diet make us irritable?

Food is not only meant to keep you alive, it is also meant to nourish you both physically and mentally, says Gahlawat. According to her, a sudden switch to a healthy diet can lead one to become irascible because you might leave out a food group; for instance, carbohydrates or fats, completely. “Initially, shifting to a clean and ‘healthy’ diet can lead to temporary changes in mood for some individuals. If someone is used to consuming a diet high in processed foods for a long time, they may experience a brief withdrawal period. This can result in cravings and mood swings as the body adapts to the absence of certain substances. The psychological aspect of missing familiar and pleasurable junk foods can also influence mood,” explains Gupta.

Goel highlights that your intention also plays a key role in determining your mental response towards the dietary changes you make. “If I’m going to forcefully make myself change things, of course, I’m going to be irritably resentful, and yes, that’s going to make me cranky. However, if I am fully aware of the changes I am making, perhaps, due to an epiphany about my health, it won’t really push me to a negative state of mind,” says the nutritionist. However, “if your definition of switching to healthy foods means starvation, it is going to make you cranky because that’s when you’re ‘hangry’—your glucose levels drop and worsens irritation.” 

“Some coping strategies for these mood swings involve transitioning gradually, staying well hydrated, balancing your diet, eating homemade food, seeking professional nutritional and mental health help along with building a diet that you can stick to in the long run,” says Gahlawat.

An ideal diet to feel better in the longer run

“Food can help you feel grounded, as well as bloated. Being curious about when your body needs what kind of food helps,” opines Gahlawat. Talking about how the right foods, and eventually meal plans, promote mood stability and a sense of elevated well-being, the mental health expert says, “Consuming a balanced diet with a variety of nutrients supports mood regulation. Complex carbohydrates provide a steady release of energy, preventing energy crashes, and supporting sustained mental alertness. Tryptophan-containing foods such as turkey, bananas, and nuts, can contribute to the production of serotonin, promoting feelings of relaxation and well-being.” On the other hand, “Inadequate intake of essential nutrients can compromise brain function and even aid anxiety or depression. A high intake of inflammatory foods may contribute to chronic inflammation, which has been implicated in the development of mood disorders. Excessive consumption of caffeine and stimulants can disrupt sleep patterns and lead to heightened anxiety.”

Each food group has its function when it comes to mood, shares Gupta. “Foods rich in omega-3 fatty acids—like fatty fish (salmon, mackerel), and flaxseeds—are linked to lower the risk of depression. Adequate intake of vitamins and minerals, such as the B group of vitamins, vitamin D, and magnesium, is essential for optimal brain function and can positively impact mood. Proteins contribute to the production of serotonin, a neurotransmitter associated with mood regulation.” 

“Categorising a particular food group as ‘good’ or ‘bad’ for your mental health is not appropriate. In the realm of nutrition, practising mindful eating is key. Factors such as eating in moderation, sticking to appropriate meal timings, starting your day in the right manner, maintaining optimal gaps between meals, and following a routine significantly impact mental health. So even if you incorporate the finest berries, sugar-free dark chocolate, and organic Brahmi powder in your diet, indulging in a midnight binge of chips during a Netflix marathon can, unfortunately, negate the positive effects of these brain-friendly foods,” cites Gupta.

“A balanced homemade diet is the best and the most sustainable way to go, for both your mental and physical health. Plan the frequency and time of indulging in your favourite food. For example, if it's a birthday, eat that cake; if it's Diwali, eat that mithai. The idea is not to restrict or deprive yourself, it is to plan your meals in advance and eat at the right time and in the right quantity. Be mindful and conscious of your food habits and practice eating intuitively. It is normal to eat more when you are more physically or mentally active and less when you are not working as hard,” says Gahlawat. “Listening to your body and being curious about what foods are working well and what needs to be avoided, is key.” Gupta concludes, “It’s important to approach the concept of ‘mood-boosting’ foods through a holistic perspective. A healthy diet should be part of an overall lifestyle that includes regular physical activity, a consistent sleep routine, stress management, and other self-care practices.”

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