There are countless reasons why people experience poor mental health. Some are genetic, others
circumstantial or rooted in past experiences, and some are distinctly biological. When
individuals seek help to improve their mental wellbeing, the first step is often to contact a
counsellor or psychotherapist. A general practitioner may recommend therapy, medication, or
both.
However, when consulting a nutritionist or naturopathic doctor, the focus often shifts toward diet
and lifestyle—and with good reason. A truly holistic approach to mental health must consider
nutrition as a fundamental pillar of wellbeing. Just as the body requires vitamins, minerals, and
antioxidants to function properly, the brain too depends on receiving the right fuel to maintain
emotional balance, cognitive clarity, and resilience.
The Link Between Nutrition and Mental Health
When our diet includes high-quality, nutrient-dense foods, the benefits extend far beyond physical
health—they also enhance brain function and improve mood. Conversely, diets high in refined
sugars, processed foods, and alcohol can contribute to emotional instability, fatigue, and depressive
symptoms.
Foods with a high sugar content cause spikes in blood glucose levels, triggering increased insulin
production and inflammation. These changes disrupt hormonal balance—especially adrenaline and
cortisol, which regulate stress and emotional stability. We can observe this effect clearly in
children: after consuming sugary snacks at a birthday party, they experience a burst of hyperactivity
followed by an emotional crash. As adults, we often underestimate that the same mechanism still
applies to us.
When we experience irritability, fatigue, or low mood after consuming processed or sugary foods,
it’s not “just in our head”—it’s a biological response.
The Evidence: Diets That Support Mental Wellbeing
Scientific studies have consistently shown that certain dietary patterns can significantly reduce the
risk of depression—by up to 35% in some cases. Two of the most well-researched examples are:
- The Mediterranean Diet: rich in vegetables, fruits, unprocessed grains, olive oil, legumes,
nuts, and seafood. - The Ketogenic (Keto) Diet: low in carbohydrates, limited in alcohol and sugar, and high in
healthy fats, meats, and oily fish.
Both diets emphasise whole, unprocessed foods and limit refined sugars and carbohydrates. They
also reduce systemic inflammation and support stable energy levels throughout the day.
People who switch to one of these dietary approaches often notice an improvement in their mood,
focus, and sleep quality within just a few weeks. Eliminating or reducing sugars, refined carbs, and
alcohol can have an immediate positive effect on emotional regulation and mental clarity.
Alcohol and Mood
Alcohol warrants special attention. While it can initially induce feelings of relaxation and euphoria,
it is ultimately a central nervous system depressant. Beyond its high sugar content, alcohol
interferes directly with neurotransmitter balance, sleep cycles, and hormone regulation.
I often tell clients who are reducing or eliminating alcohol that around day nine or ten of sobriety,
they are likely to notice a remarkable difference in mood, energy, sleep quality, and concentration.
In most cases, they confirm this prediction. The change can be surprisingly quick—and deeply
encouraging.
The Gut–Brain Connection
In recent years, research into the gut microbiome has transformed our understanding of mental
health. The gut is often referred to as the body’s “second brain,” and for good reason: an estimated
90% of serotonin, one of our primary “feel-good” neurotransmitters, is produced in the gut rather
than the brain.
Western diets, typically high in sugar and processed foods, disrupt the diversity and health of gut
bacteria. This imbalance, known as dysbiosis, can impair serotonin production and directly affect
mood, anxiety levels, and emotional resilience.
To promote a healthy gut microbiome, include fermented foods such as kefir, yoghurt, sauerkraut,
kimchi, and raw cheeses in your diet. Increasing fibre intake from vegetables and whole foods also
nourishes beneficial bacteria, creating an internal environment that supports mental wellbeing from
the inside out.
Making the Change
Now that we understand the strong connection between diet and mental health, the next step is to
put this knowledge into practice. Begin by reducing or eliminating processed foods, refined
sugars, carbohydrates, and alcohol. Gradually introduce nutrient-rich alternatives that support brain
and gut function.
As you make these adjustments, pay close attention to how you feel—physically, mentally, and
emotionally. Many people notice improvements in mood, focus, and sleep within days. Conversely,
if you reintroduce highly processed or sugary foods after several weeks of healthy eating, observe
how your energy and mood change again. These contrasts can be powerful motivators for lasting
change.
Nourishment as Prevention and Healing
Healthy eating alone may not resolve all mental health difficulties, but it is a crucial part of
recovery and prevention. It supports the effectiveness of therapy, enhances medication response,
and strengthens emotional resilience.
Nutrition is one of the few interventions that lies entirely within our control. It does not require
specialised equipment or expensive treatments—just awareness, consistency, and care.
Fuel your brain with what it truly needs, and it will reward you with clarity, stability, and renewed
emotional strength. It isn’t rocket science—it’s common sense, backed by science.