Mindful Eating: How Nutrition Impacts Mental Wellbeing
- Alice Monk
- 1 day ago
- 3 min read
Ever had that afternoon slump where your brain feels like it’s on a go slow? Or felt jittery and anxious after too much coffee and too little breakfast? What you eat doesn’t just affect your physical health, it has a huge impact on how you feel mentally, too. Research shows that nutrition influences mood, energy levels, and even conditions like anxiety and depression. By practising mindful eating and making informed food choices, you can support your mental wellbeing and overall quality of life.
The Gut-Brain Connection
Your gut and brain are closely linked through a communication system called the gut-brain axis. The bacteria in your gut produce neurotransmitters like serotonin and dopamine, which help regulate mood. In fact, around 90% of serotonin - the “feel-good” chemical - is produced in the gut. When your diet lacks balance, gut health suffers, which can negatively impact mental wellbeing.
To support gut health, include:
Fibre-rich foods like whole grains, fruits, and vegetables
Probiotic foods such as yogurt, kefir, and fermented vegetables
Prebiotic foods like onions, garlic, and bananas, which feed beneficial gut bacteria
Nutrients That Boost Mental Wellbeing
Certain nutrients have been shown to support brain function and emotional balance. These include:
1. Omega-3 Fatty Acids
Omega-3s, found in oily fish (such as salmon, mackerel, and sardines), flaxseeds, and walnuts, can help to reduce inflammation and support brain function. Studies suggest omega-3s can help manage symptoms of depression and anxiety.
2. B Vitamins
B vitamins, particularly B6, B12, and folate, are essential for brain health and energy levels. They help produce neurotransmitters, support cognitive function, and can guard against depression. Good sources include leafy greens, legumes, eggs, and lean meats.
3. Magnesium
Magnesium is known to support relaxation and reduce stress. Low levels have been linked to an increased risk of anxiety and depression. To boost magnesium intake, eat nuts, seeds, dark chocolate, and whole grains.
4. Vitamin D
Vitamin D plays a role in mood regulation, and Vitamin D deficiency has been associated with low mood and depression in some studies. Sunlight is the best source, but you can also get it from fatty fish, fortified dairy products, and supplements if necessary. The NHS recommends taking Vitamin D supplements throughout winter when you’re likely to get less sun exposure.
The Impact of Sugar and Processed Foods
Highly processed foods and excessive sugar can negatively impact mental health. Diets high in refined sugars and unhealthy fats have been linked to increased risks of depression and anxiety. This is because sugar can cause blood sugar spikes and crashes, leading to mood swings and irritability.
To stabilise your mood:
Choose whole, minimally processed foods (check food labels – if there are ingredients you’ve never heard of and can’t pronounce, it’s likely they’re ultra-processed)
Limit sugary snacks and drinks
Opt for complex carbohydrates (such as brown rice, quinoa, and sweet potatoes) over refined carbs
Practising Mindful Eating
Mindful eating is about being present and aware of your food choices, rather than eating on autopilot. It helps you build a healthier relationship with food and recognise how different foods affect your mood.
Here’s how to practise mindful eating:
Eat slowly and without distractions – Avoid eating in front of screens and focus on your meal.
Listen to your body – Pay attention to hunger and fullness cues.
Savour each bite – Notice the textures, flavours, and aromas of your food.
Plan balanced meals – Include a variety of nutrient-rich foods to support mental and physical health.
Ever reached the end of meal and realised you didn’t really notice eating it? And now you feel uncomfortably full and probably could have stopped 5 minutes ago? When you’re distracted it’s easy to over-eat, and to eat out of habit rather than a desire to fuel your body with what it needs. Mindful eating can help with this.
What you eat directly influences how you feel. By nourishing your body with whole foods, healthy fats, and essential nutrients, you can support your mental wellbeing. At the same time, reducing processed foods and sugar can help stabilise mood and energy levels. Practising mindful eating allows you to make intentional choices that benefit both your mind and body.
Further Reading & Trusted Sources:
NHS – Eat Well
Mental Health Foundation – Food for Mental Health
Harvard Health – Nutritional Psychiatry: Your Brain on Food
British Dietetic Association – Food Fact Sheets
Mind – Food and Mental Health
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