Mental health affects all of us. In fact, 1 in 4 adults in England will experience a mental health problem in any given year, and 1 in 6 people report struggling with common issues such as anxiety or depression each week*.
While mental health support often starts with talking therapies and medical care, what we eat plays a powerful and often overlooked role in how we feel day to day.
Here are five simple, science backed ways to support your mental wellbeing through food:
1. Balance Your Blood Sugar
Blood sugar spikes and crashes can lead to mood swings, fatigue and increased anxiety. Keep your energy and mood stable by pairing complex carbohydrates like sweet potato or quinoa with protein (think lentils or tofu) and healthy fats like olive oil or nuts.
2. Prioritise Gut Health
The gut and brain are deeply connected via the gut-brain axis. A healthy gut microbiome can help regulate mood and stress. Nourish your gut with fermented foods like kimchi, sauerkraut, and yoghurt, and feed good bacteria with fibre-rich foods such as apples and flaxseeds.
3. Increase Omega-3 Intake
Omega-3 fatty acids are vital for brain health and can help reduce inflammation, which is often linked to low mood. Plant-based sources like chia seeds, flaxseeds, and walnuts are great additions to your daily routine.
4. Cut Down on Ultra-Processed Foods
Highly processed foods that are high in sugar, additives, and unhealthy fats have been shown to negatively affect mental health. Swap these out for whole, nutrient-dense foods that fuel your brain and body in a more sustainable way.
5. Ensure Enough Vitamin D
Especially in the darker months, many people in the UK have low vitamin D levels – a factor linked to depression. Support your intake through sun-exposed mushrooms, fortified plant milks, dairy, oily fish, and eggs. You might also consider supplementation if needed.
Top 5 Foods to Support Mental Wellbeing
- Leafy Greens – Spinach, kale and rocket are packed with mood-supporting nutrients.
- Flaxseeds and Walnuts – Rich in plant-based omega-3s.
- Fermented Foods – Such as kimchi, sauerkraut, and yoghurt, to support gut health.
- Dark Chocolate (70%+ Cocoa) – A delicious mood-booster rich in magnesium and antioxidants.
- Oily Fish – Like salmon and mackerel, packed with brain-loving omega-3s.
Mental health is multifaceted, but small dietary changes can make a real difference over time. By focusing on whole, nourishing foods, we can better support both body and mind, one bite at a time.
*https://www.mind.org.uk/information-support/types-of-mental-health-problems/mental-health-facts-and-statistics/