Fermented foods

“Fermented foods are rich in live bacteria that support a healthy gut microbiome, which plays a significant role in mood regulation and mental health,” explains dietetic medicine specialist and nutritionist Hannah Trueman. “A balanced gut helps reduce inflammation, as well as promoting healthy neurotransmitter production, especially serotonin, which is critical for happiness and sleep. In addition, a healthy gut microbiome allows the body to better absorb the nutrients it gets from our diet, ensuring the brain has the resources it needs to function at its best.”

Whole grains

“Whole grain carbohydrates are great for our mood because they boost satiety [how satisfied we feel after eating] and feed our good bacteria with fibre and important polyphenols,” says  Sophie Medlin, consultant dietitian and head of nutritional research at Heights. “If you aren’t incorporating many whole grains in your diet, low-level nutritional deficiencies can manifest as poor sleep, difficulty managing stress, increased anxiety, mood changes, fatigue and a greater vulnerability to illnesses.”

Additionally, foods high in carbohydrates (ie whole grains) are known to increase serotonin levels in the brain by enhancing the availability of tryptophan, which is linked to mood regulation (more on this below).

8 everyday foods that offer serious mental health benefits, according to neuro-nutritionists and brain health experts