How does food affect your mood?

Birds eye view of a range of fresh fruit and vegetables.

How are food and mental health linked?

The relationship between our diet and our mental health is complex. What we eat and drink affects how we feel, think and behave.

There is no specific diet to treat depression but eating more of some foods and less or none of others can help manage your symptoms by improving your mood, giving you more energy and helping you to think more clearly.

For example, studies have found that healthy eating patterns, such as the Mediterranean diet (lots of veggies, seafood and herbs), are associated with better mental health than “unhealthy” eating patterns, such as the Western diet (processed meat, pre-packaged foods, high fat and dairy products).

What should I eat?

As well as eating your 5 a day (fruits and vegetables), you should also focus on the following to boost your mental health:

  • Complex carbohydrates — this includes; brown rice and starchy, quinoa, millet, beets and sweet potatoes.
  • Lean proteins — this includes; chicken, meat, fish, eggs, soybeans, nuts and seeds.
  • Fatty acids — this includes; fish, meat, plant oils, eggs, nuts and flaxseeds.

If you’re stuck on how to achieve a healthy diet, the NHS website has more information in their Eatwell Guide.

Quick tips

  • Eat breakfast! It’s important to get the day off to a good start.
  • Try and eat smaller portions spaced out more regularly throughout the day.
  • Avoid foods that make your blood sugar levels rise and fall rapidly, such as sweets, chocolate, biscuits, sugary drinks and alcohol.
  • Stay hydrated! If you don’t drink enough fluid then you may find it difficult to concentrate or think clearly (drink at least 6-8 pints a day).
  • Fresh, frozen and tinned fruits and vegetables all count towards your 5 a day!
  • Try and cut down your caffeine intake.

Eating disorders

If you feel you’re using food as a negative coping mechanism to deal with emotional pain or difficult situations then you may have an eating disorder. If so, see a GP as soon as you can. A GP will ask about your eating habits and how you’re feeling, plus check your overall weight and health.

It can be very hard to admit to somebody that you are struggling so it may make things easier if you bring a friend or a family member along.

If you’re still too anxious to meet somebody face-to-face then you can always talk to an advisor over the phone from the eating disorder charity, Beat, by calling their adult helpline 0808 801 0677 or youth helpline 0808801 0711.

Source: 1 Firth J, Gandswisch J E, Borsini A, Wootton R E, Mayer E A. 2020. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ (online)

Related articles

Your Nervous System at Work

When we think about stress at work, we often focus on external things, tight deadlines, a tough manager, endless meetings. But what if we zoomed in a little closer, inside our own bodies? Understanding our nervous systems can be a game-changer, not just for our wellbeing, but for how we relate to ourselves and others at work.

Let’s Talk About Mental Health and Wellbeing at Work

This blog series is part of our Wellbeing@Work programme created to help businesses and their people explore what mental wellbeing really means, how we talk about it, and what we can do to support one another at work.
Photo collage of wellbeing activities

My Week as an Intern at Step One

Hi, I’m Rosie. I’m a recent history graduate from the University of Exeter, and this week I completed an internship with Step One with their marketing and fundraising team. Here's how it went:
Colleagues enjoying team building day

A sneak peek into our Team Building Day

Step One recently hosted team-building days, which involved an escape room and wellbeing sessions. Thanks to the support of Devon Community Foundation, we were given the opportunity to practice what we preach, taking time to bond as a team, prioritise our wellbeing and relax.
Graphic with "5 minutes with our Trustees"

5 Minutes With Our Trustees

We're very excited to introduce the new Trustees joining Step One Charity. Today we're sharing a bit about each of them in a "5 minutes with..." interview. Please continue reading to find out more about the people helping guide our charity and further our mission.
Graphic with quote reading: “You met me at one of the most difficult times and seeing the difference you’ve made is amazing [...] Please keep doing what you do. You change lives.”

Celebrating 15 years of Larry, Senior Recovery Practitioner

Larry is one of our longest-serving team members, who recently marked an incredible 15 years with Step One! In this Q&A Larry shares his journey, the highlights of his career to date, and what keeps him motivated to support others.

How you can get involved with Mental Health Awareness Week 2025

Join us this Mental Health Awareness Week for a whole host of activities and events throughout the week to help you connect with others and take care of your wellbeing.
40 Reasons to sign up to Exeter’s Great West Run 2025

40 Reasons to sign up to Exeter’s Great West Run 2025

By joining #TeamStepOne in The Great West Run, you'll not only challenge yourself physically by completing a half marathon or 10k but also contribute to helping support people with mental health challenges, learning disabilities, and neurodiversity across Devon.
Face illustrations with the text 'Stay connected this December'

Stay connected this December – BeWell@StepOne activities

December can be a busy and often overwhelming time of year. Our BeWell@StepOne service is designed to support local people across Devon and has a variety of activities and support groups to help you through the festive season.
©️ Copyright 2024 – Step One. Registered Charity Number: 235434 Company Number 393477 in England. X Centre, Commercial Road, Exeter, EX2 4AD. Web Design by The Ambitions Agency