Eat yourself happy… it’s a punchy slogan, but is it really possible to boost your mood, based on what you eat?

Studies suggest that our gut bacteria can actually impact our mood thanks to the gut-brain axis – the two-way communication between our gut and brain.

In reality, no single nutrient, food, or diet is going to guarantee we’re all smiles all of the time – our bodies are too complex for that to be true.

However, there are certainly nutrients out there that are thought to have mood-boosting properties, with foods that contain things like Omega-3 fatty acids, tryptophan and vitamins B, C and D all playing their part.

Keen to know more, we asked Brittany Pearse ANutr, science officer at Yakult, for her tips on how to eat with your mood in mind.

Here’s what she said…

A good place to start if you’re looking to eat for your mood is the Mediterranean diet.

Now, while we’d love to tell you that the Mediterranean diet advocates for a staple intake of gyros and Fanta limón, it’s actually all about combining fruits, vegetables and whole grains with fish, lean meat and small amounts of dairy.

“​​This kind of eating pattern is thought to support health, including mood, by reducing inflammation, supporting brain plasticity (the brain’s ability to make new neural pathways) and the gut microbiome,” explains Pearse.

“In fact, there is evidence to demonstrate that a long-term Mediterranean diet can improve low mood, inner tension, sleep quality and concentration.”

A Mediterranean diet is rich in nutrients that are particularly important for brain function, such as Omega-3 fatty acids, tryptophan and vitamins B, C and D.

It’s a diet that encourages variety and makes a great template for a mood-boosting meal plan.

Not all fats are created equal, particularly when it comes to their effect on your mood.

Generally speaking, saturated fats are the ones you want to keep a handle on, as they can disrupt the balance of bacteria in the gut as well as contributing to higher levels of inflammation and oxidative stress.

“Higher oxidative stress affects brain function and can impair the production of a molecule known as Brain-Derived Neurotrophic Factor (BDNF) – lower levels of which are related to low mood and anxiety,” says Pearse.

Processed meats, chocolate, biscuits, butter, pastry and fatty cuts of meat are all high in saturated fats. So, if those sorts of foods make up a high proportion of your meals, they could be impacting your mood.

However, there are some fats that can have a positive effect, with fatty acids like Omega-3 thought to have a beneficial impact on mood as part of a balanced diet.

“Low levels of Omega-3 in the diet are related to poor mood,” continues Brittany. “Omega-3 is important for brain function and an important component of brain cells.

“It also has anti-inflammatory functions in the gut which is significant, as the interaction with microbes in the gut may influence wider anti-inflammatory pathways in the body, including the brain.” 

Piling on the protein is great when you’re chasing those gains, but can it also improve your mood as well?

“Lean protein intake is beneficial to mood,” suggests Pearse. “Tryptophan, an amino acid in lean protein, supports serotonin production, which plays an important role in regulating mood.

“Protein also helps to regulate hunger and feeling full after a meal, which in turn may support mood by maintaining energy levels.”

Milk and fish are good sources of lean protein, although Pearse does point out that it’s important not to overdo it.

“Too much protein can impact the balance of bacteria in our gut,” she explains. “Incorporate more plant-based proteins across your diet by reducing the amount of meat you use in a curry or Bolognese and replacing it with some beans or lentils in the sauce.”

“Quinoa, soya and combinations of other plant-based proteins will add to your dietary diversity, fuelling your gut bugs and providing you with the protein you need for physical and mental health.”

Yes, yes, you know that fruit and veg are good for your body, but they could also be good for your state of mind too.

Why? Well, they’re packed with vitamin C for one thing, and a recent study exploring the effects of vitamin C on mood, showed that those who incorporated vitamin C in their diet displayed fewer symptoms of anxiety compared to those that didn’t.

B vitamins are other nutrients worth stocking up on – a recent review provided evidence for the benefit of B vitamin supplementation in coping with stress. Bananas are a particularly good source, as are spinach and kale.

“Diversity is key,” says Pearse. “Try to introduce a new veggie into your diet every week, and see how you get on. Frozen fruit and veggies count too, as do dried and tinned.

“Above all, listen to your body – keeping a food/mood diary is a good way to see how you feel in relation to certain foods.”

Keen to find out more about the link between food and mood? Yakult is encouraging all of us to learn more about good gut health, with a view to bettering our all-round wellbeing. Find out more here.