Research continues to show that what you eat doesn’t just affect your body—it can also influence your mood. Studies indicate that diets high in ultra-processed foods and refined carbohydrates are associated with a greater risk of depression. On the other hand, evidence suggests that fermentable fiber found in whole grains helps nourish the gut microbiome, which may improve emotional well-being and reduce the risk of mood disorders.
For decades, nutrition science has focused mainly on physical health. More recently, researchers have begun exploring how diet plays a role in mental and emotional health as well.
This growing area of research falls under a newer discipline known as nutritional psychiatry. The field examines how dietary patterns and nutrients interact with mental health conditions, with the goal of improving prevention strategies and treatment outcomes.
“The field of nutritional psychology emerged nearly ten years ago and has expanded rapidly due to a large body of high-quality research connecting food choices to positive or negative mental health outcomes,” said Kristin Kirkpatrick, a registered dietitian.
Studies suggest that while certain foods may help elevate mood and protect against depression, others can contribute to emotional decline.
How diet can influence emotional health
Strong evidence links sweets and ultra-processed foods to poorer mood and a higher likelihood of depression.
“These associations may stem from several factors, including increased inflammation, diets high in sugar and low in fiber that disrupt the gut microbiome, reduced intake of antioxidant-rich foods, and exposure to additives,” Kirkpatrick explained.
When consumed frequently over long periods, these foods may begin to take a toll on mental health.
One study published in the Journal of the Academy of Nutrition and Dietetics found that people who consumed large amounts of ultra-processed foods and refined carbohydrates had a higher risk of depression. Similarly, a 2023 study in JAMA Network reported that higher intake of ultra-processed products—especially artificial sweeteners and diet beverages—may increase depression risk in some individuals.
Earlier research from 2019 showed that replacing ultra-processed foods with whole or minimally processed options, such as those common in a Mediterranean-style diet, was associated with reduced depressive symptoms. Interestingly, a 2021 study found that people who believe ultra-processed foods improve their mood tend to consume more of them.
The role of gut health in feeling better
Scientists are still working to identify which foods most strongly promote happiness, but whole grains are often highlighted as promising candidates due to emerging evidence of their mood-supporting effects.
Kirkpatrick noted that plant-forward Mediterranean diets are consistently linked to lower depression scores.
“This eating pattern includes omega-3 fats, vibrant fruits and vegetables like berries, extra virgin olive oil, leafy greens, and lean protein sources,” she said. “Supplementing with vitamin D and fish oil—particularly when seafood intake is low—has also been shown to help with anxiety and depression.”
The idea that the gut and brain are closely connected has existed since ancient times. Today, brain imaging confirms that signals from the digestive system can activate brain regions responsible for emotional regulation.
Kirkpatrick emphasized the importance of the gut microbiome in mental health, noting that diets rich in fiber, probiotics, and prebiotics are especially supportive.
Whole grains contain fermentable fiber that gut bacteria use as fuel, helping maintain a healthy microbiome—the diverse community of microorganisms that live in and on the body.
Registered dietitian nutritionist Michelle Routhenstein, founder of Entirely Nourished, shared additional foods that may help support a positive mood:
Fatty fish such as salmon, sardines, and mackerel, which provide omega-3 fatty acids (EPA and DHA) that support brain cell communication and reduce inflammation
Fermented foods like yogurt and kefir, which may promote gut health and influence mood regulation
Nuts and seeds, particularly pumpkin seeds, which are high in magnesium—a mineral important for brain function and emotional balance
Polyphenol-rich foods including dark chocolate, wild blueberries, black elderberries, apples, artichokes, red onions, nuts, seeds, and herbs like peppermint, which offer antioxidant and anti-inflammatory benefits
Practical ways to use food to support your mood
Experts stress that improving mood through nutrition isn’t only about adding healthy foods—it’s also about limiting less supportive ones.
“Reducing sugar, refined grains, ultra-processed foods, and alcohol is key, while prioritizing colorful, nutrient-dense foods,” Kirkpatrick said. “Managing stress, staying active, and getting quality sleep are equally important.”
She offered several helpful strategies:
Choose desserts that offer nutritional benefits, such as dark chocolate and berries
At social events, limit alcohol and eat until satisfied rather than overly full
Make simple substitutions, such as:
Extra virgin olive oil instead of butter
Yogurt in place of cream
Cauliflower purée instead of white potatoes
Wild-caught fatty fish instead of red meat
Sparkling water with citrus instead of sugary beverages
Routhenstein added additional tips, particularly for holiday periods:
Plan ahead to reduce stress around meals and gatherings
Maintain routines for sleep, movement, and meals as much as possible
Set boundaries to protect your time and energy
Practice mindful indulgence, enjoying treats without guilt or restriction
“Combining thoughtful nutrition with stress management can help you feel more balanced, energized, and emotionally resilient—especially during the holidays,” Routhenstein said.