Did you know what you eat can have a powerful impact on your mood, energy, and mental wellbeing? Research shows a strong connection between diet, inflammation, and the gut-brain axis—a communication network between your digestive system and brain.
The key player? Your gut microbiome—trillions of bacteria that influence digestion, immunity, hormone production, and even mood. These microbes produce neurotransmitters like serotonin and dopamine, also known as the "happy hormones."
By focusing on the right foods, you can reduce inflammation, support gut health, and naturally lift your mood. Here's how.
1. Follow the Mediterranean Diet for Mental Wellness
The Mediterranean diet is one of the most researched dietary patterns for improving mental health. It's packed with anti-inflammatory foods like fruit, vegetables, wholegrains, legumes, nuts, and healthy fats like olive oil.
Why it helps: Studies show this diet may reduce the risk of depression and anxiety by supporting gut health and lowering inflammation.
Tips to follow:
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Eat at least 2 serves of fruit and 5 serves of vegetables daily
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Use olive oil as your main cooking fat
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Swap red meat for oily fish or legumes
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Snack on a handful of nuts and seeds
2. Add Omega-3 Fats to Support Brain Health
Omega-3 fatty acids are essential for brain function and mood regulation. These healthy fats help reduce inflammation and have been shown to improve symptoms of depression and anxiety.
Best food sources:
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Oily fish like salmon, sardines, and mackerel
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Walnuts
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Chia seeds and flaxseeds
Aim for 2 serves of oily fish per week, or if you’re plant-based, add chia or flaxseeds to smoothies, oats or yoghurt.
3. Eat More Plants for Gut and Mood Support
Diversity in your diet means diversity in your gut microbiome—and that’s a very good thing. A wide variety of plant-based foods like vegetables, legumes, wholegrains and nuts can help balance mood, reduce inflammation, and support gut health.
Try this:
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Eat 30+ different plant foods each week
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Fill half your plate with colourful veg at lunch and dinner
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Use a variety of grains like quinoa, oats, barley, sorghum and brown rice
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Try 3 plant-based meals per week using tofu or legumes
4. Include Fermented and Prebiotic Foods for Gut Health
Fermented foods contain probiotics—beneficial bacteria that live in your gut. Prebiotic foods feed those bacteria. Together, they help regulate digestion, enhance mood, and support serotonin production.
Gut-friendly foods to include:
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Probiotics: Yoghurt, kefir, sauerkraut, kimchi
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Prebiotics: Onion, garlic, leek, asparagus, bananas
(These pair beautifully with our gut-friendly ready meals—just saying!)
5. Stabilise Mood with Regular Meals & Low GI Carbs
Skipping meals or eating lots of refined carbohydrates can cause energy crashes and mood swings. Eating regularly and choosing low GI carbohydrates helps maintain stable blood sugar—and a stable mood.
Low GI foods to add to your plate:
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Wholegrains like oats, brown rice and quinoa
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Sweet potato, carisma potato, and legumes
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Wholegrain sourdough bread or seeded crackers
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Fresh fruit and low-fat dairy
👉 Keep your brain fuelled by eating balanced meals every 3–4 hours.
6. Don’t Forget These Mood-Boosting Vitamins and Minerals
Nutrients like Vitamin D, Iron, and B12 all play a key role in emotional wellbeing. Deficiencies can contribute to fatigue, irritability, and low mood.
Here’s where to get them:
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Vitamin D: Sunlight, egg yolks, fortified milk, and oily fish
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Iron: Red meat, leafy greens, legumes, fortified cereals
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Vitamin B12: Eggs, dairy, meat, or fortified plant-based options
Tip: Pair iron-rich plant foods with vitamin C (like capsicum or berries) to boost absorption.
7. Drink More Water to Avoid Mood Dips
Dehydration can cause headaches, poor concentration, and mood crashes. Keeping well-hydrated supports brain function and energy.
Simple reminders:
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Aim for 8 glasses of water per day
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Carry a reusable water bottle to sip throughout the day
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Try herbal teas or fruit-infused water if plain water gets boring
Foods to Limit for Better Mental Health
What you don’t eat can be just as important. Here are some foods and habits to reduce:
Refined Sugars & Ultra-Processed Foods
These can trigger inflammation, harm gut health, and worsen mood swings.
Swap for: Wholegrain alternatives, fruit, yoghurt or dark chocolate.
Too Much Caffeine
While small amounts may improve focus, excess caffeine can lead to anxiety and poor sleep.
Stick to under 2–3 cups per day and avoid it in the afternoon.
Alcohol
Alcohol disrupts sleep, affects neurotransmitters, and can worsen anxiety and depression over time.
Try non-alcoholic options or drink less frequently.
Artificial Sweeteners
Some sweeteners—like aspartame—may impact mood and gut health.
Opt for naturally sweetened foods and drinks with real fruit or herbs.
Final Thoughts
Food is powerful. By choosing nutrient-dense, gut-friendly, anti-inflammatory foods, you can help improve your mood, support your gut-brain axis, and protect your mental health long-term.
At Activate Foods, we’re proud to offer a wide range of ready-made meals designed to support mental and physical wellbeing—including low GI, high protein and gut-friendly options. Whether you’re working on your mood, your energy, or your gut health—we’ve got you covered.
If you need help in navigating your diet, please reach out to an Accredited Practicing Dietitian at Eatsense by ORS. They're available to support and guide in the best direction for your desired health outcomes.
