Mood shifts may start on your plate

Not all low moods begin in the mind. Sometimes, they begin in the gut.

What you eat affects how you feel and how you function. Functional and nutritional psychiatry are emerging fields that examine how food, movement, spiritual practices and social connection all support mental well-being. At Willowbrooke at Tanner, we understand that the mind and body are deeply connected. Nutrition is often the missing piece.

What are you feeding your mood?

Think about the foods you eat most days. If your meals include fast food, refined sugar or packaged snacks, you may feel tired, anxious or low. These symptoms are not just physical. There may be signs that your brain needs more of the nutrients required to think clearly, regulate emotions and maintain emotional stability.

The food and mood connection

Serotonin is a natural chemical that helps regulate mood, sleep and energy. Around 95 percent of it is produced in the gut. This means your gut and brain are constantly in communication.

Diets high in sugar and processed foods interfere with that relationship. When serotonin production is disrupted, it can increase the risk of depression, mood swings and emotional instability. Nutrient-dense foods, on the other hand, support healthy gut function and help regulate brain chemistry.

Research shows that people who regularly eat vegetables, fruits, whole grains, legumes, fish and healthy oils are 25 to 35 percent less likely to experience depression than those who consume more processed foods and sugar.

The Mediterranean pattern of eating

In countries around the Mediterranean Sea, people experience longer lives and lower rates of depression and heart disease. One major factor is diet.

The Mediterranean diet is known for being both nourishing and enjoyable. It focuses on:

• Vegetables, fruits and whole grains
• Fish and seafood
• Beans, seeds, nuts and healthy oils
• Herbs and spices
• Limited red meat, sweets and refined foods

Key nutrients in this diet, like omega-3 fatty acids, help reduce inflammation and promote brain structure and function. These are central to both emotional resilience and long-term cognitive health.

Simple shifts to try

• Cook with olive oil instead of butter
• Choose whole-grain bread or pasta instead of white
• Reach for fruit or nuts instead of chips or cookies
• Include fish, such as salmon or tuna, two to three times a week

Consistent, small changes add up over time.

Good food helps, but so does good support

Nutrition can improve mental health. But when someone is struggling mentally, eating well may feel harder. This can create a feedback loop that is difficult to interrupt. We often recommend a brief self-assessment experiment.

Start by eating your regular diet for two weeks. Keep a simple journal of how you feel. Track mood, sleep, energy and stress. Then, try a clean eating plan for two to three weeks. Cut out added sugar and processed foods. Drink only water. Choose whole, nourishing foods. Continue tracking how you feel.

Many people notice a difference within just a few days.

You are not alone

At Willowbrooke at Tanner, we provide outpatient care that supports the whole person. Mental health care works best when it includes attention to food, movement, relationships and purpose. Our team is here to help you explore these connections in a supportive, meaningful way.

Need support? Call 770-812-3266 to learn more or to schedule an appointment.
For urgent mental health needs, visit Willowbrooke Urgent Care for Mental Health and Substance Use.
Learn more at www.WillowbrookeUrgentCare.org.