Mood Boosting Foods

Do you feel low? Do you have regular ups and downs? Does your mind feel sharp? Is your mental clarity consistent? If not, you may well turn to ‘feel-good’ substances, but how does what you eat really affect your mood and mind?

In an average week in Britain

  • We drink 1 billion cups of tea, 154 million coffees, 250 million sugared or caffeinated soft drinks and 120 million alcoholic drinks
  • Smoke 1.5 billion cigarettes
  • Consume 6 million kilograms of sugar and 2 million kilograms of chocolate
  • Take 2 million antidepressants
  • Puff our way through 10 million joints
  • Pop 1 million tabs of Ecstasy

Glass of Coffee

Do these work?

Obviously they do to some degree, or they wouldn’t be so popular. They may boost energy, relieve anxiety or help us recover from a hard day’s work, but the highs we feel afterwards often evaporate all too quickly, leaving us with a nasty aftermath and in a cycle of dependency. Mood swings, anxiety, exhaustion and even addiction can result from all that popping, pouring and puffing – a roller coaster of ‘highs and lows’.

Meanwhile, psychotherapy is becoming increasingly popular. More people are now seeking professional help, and more and more frequently with at least 10 million visits a year.

Other avenues like life-changing courses, self help books, hypnotherapy, NLP (neuro linguistic programming), yoga and meditation are also on the rise as we look to change our states of mind. All of these can help, but they are just one part of the puzzle.

A change in diet

Any intelligent person can recognise that our diets and environment have changed radically in the last 100 years. When you consider that the body and brain are entirely made from molecules derived from food, air and water and that simple molecules like alcohol can fundamentally affect the brain, isn’t it unlikely that changes in diet and the environment have had no effect on our mental health?

The evidence is there if you look for it. You can change how you think and feel by changing what you put into your mouth.

The rise of antidepressants

Antidepressant drugs like Prozac (SSRIs) work by preventing the body breaking down a feel good brain chemical called serotonin, therefore keeping more circulating in the brain, which improves your mood. The trouble is that these kinds of drugs induce unpleasant side effects in about a quarter of those who take them and severe reactions in a minority. Serotonin works to regulate mood and sleep cycles and we need to look for ways to to do this naturally.

Variety of dogs

Natural alternatives

The natural alternative to SSRI drugs is to eat your way to happiness by choosing foods that contain tryptophan, the part of protein from which the body makes serotonin.

A study by Dr Philip Cowen from Oxford University’s psychiatry department investigated what would happen if you deprived people of tryptophan. He gave 15 volunteers who had a history of depression, but were currently fine, a nutritionally balanced drink that excluded tryptophan. Within seven hours, 10 out of 15 noticed a worsening of their mood and started to show signs of depression. On being given the same drink but this time with tryptophan added, their mood improved.

Eat Your Way to Happiness

If you want to eat your way to happiness the key is to follow a diet that keeps your blood sugar level even and provides plenty of tryptophan and omega-3 fats, which help you make and use serotonin in the brain. In practical terms this means:

  1. Following a low GL diet to balance your blood sugar.
  2. Avoid any form of refined sugar – in biscuits, cakes, confectionery, other sugary snacks and also foods with added sugar in the forms of syrups, dextrose and maltose.
  3. Reduce your intake of stimulants – alcohol, cigarettes and caffeine containing tea, coffee, chocolate and colas.
  4. Increase nutrient-rich foods – fruit, vegetables, herbs, whole foods, nuts and seeds.
  5. Eat more sources of tryptophan – it’s especially rich in fish, turkey, chicken,...
Want to keep reading? Members have full access...

Join Today!


First month free

Then £7.99 per month & free cancellation at any time

FREE health check

Find out your health score & see how healthy you are

Personal Health Plan

Detailed report, analysis & tailored action plan

Free Vitamin D3

With your first purchase at HOLFORDirect (suitable for vegans)

Save money

20% off all Patrick Holford supplements & events plus free delivery over £30

Exclusive Health support

Ask Patrick your questions, access to Low GL recipes & research updates