The Food-Mood Connection: 6 Top Nutrition Tips to Support Your Mental Health

This week is Nutrition Australia’s National Nutrition Week, which runs from 12–18 October 2026, and one of the key themes is the relationship between what we eat and our mood, mental health and emotional wellbeing.

In Australia, around 1 in 5 Australians aged 16–85 experience a mental health condition in a 12-month period, and about 1 in 2 will experience a mental health condition in their lifetime.

So, where does food fit in? We know that mental health is complex and influenced by many factors, and nutrition is just one aspect of this. However, research is increasingly showing a relationship between the quality of our diet and our mental health. In particular, Mediterranean-style dietary patterns have been associated with more favourable outcomes for depression, anxiety, stress and overall wellbeing, while clinical trials suggest that improving diet quality may also help reduce depressive symptoms in some people.

What we eat provides the energy and nutrients our brain and body need to function, while our overall eating pattern may also play a role in supporting mental health through the reduction of inflammation and oxidative stress as well as nurturing the gut microbiome. The good news is that supporting your mental wellbeing through nutrition doesn't mean following a strict diet or eating perfectly. Often, it starts with simple steps such as eating regularly, including a greater variety of nutritious foods and looking after your gut.

Here are 6 practical nutrition tips to help support your mood, energy and emotional wellbeing.

1. Work towards a Mediterranean-style diet

Research shows that following a Mediterranean style eating pattern has favourable mental health outcomes, including reduced depressive and anxiety symptoms, stress and improved overall wellbeing. This is due to it providing omega-3 fats, fibre, vitamins, minerals and antioxidant-rich plant foods that support brain function, gut health and help to reduce levels of inflammation.

 So, what is a Mediterranean-style diet? It is based on:

·         Consuming an abundance and variety of plant foods including vegetables, fruit, nuts, seeds and legumes

·         Wholegrain breads and cereals that are minimally processed

·         Extra virgin olive oil as the main source of fat

·         Moderate intakes of fish, poultry, dairy and eggs

·         Low intake of red meat

·         Fewer highly processed foods, processed meats, refined carbohydrates and foods high in added sugars and saturated fats

Practical tips:

·         Swap butter for extra virgin olive oil

·         Include salad and vegetables at each main meal and aim for three different colours

·         Snack on a handful of nuts or fruit

·         Choose wholegrain breads and cereals such as sourdough bread, quinoa, brown rice and barley

·         Aim to have legumes 3 times per week

·         Eat oily fish such as salmon or tuna 2-3 times per week

2. Include foods rich in omega-3 fats

Omega-3 fats, particularly DHA and EPA, have an important role in supporting mood and mental wellbeing. Your brain is made up of about 60% fat, making omega-3 fats essential for healthy brain structure and function. They provide anti-inflammatory benefits and assist with communication between brain cells, allowing neurotransmitters like serotonin and dopamine to travel between brain cells.

The best dietary sources of omega-3 fats are:

·         Oily fish (salmon, sardines, mackerel, tuna, anchovies, herring)

·         Chia seeds

·         Flaxseeds/Linseeds

·         Walnuts

Practical tips:

·         Try salmon with vegetables for dinner

·         Add a tin of tuna or sardines to wholegrain crackers for lunch

·         Add chia or flax seeds to your breakfast

·         Snack on walnuts

3. Eat a balanced diet

Your brain relies on a whole range of nutrients to function normally. Rather than looking for one “mood-boosting” supplement, aim for a varied diet. Some of the top nutrients for mental wellbeing are:

• B vitamins including folate and B12. Important for the production of “feel good” chemicals including serotonin and dopamine which help to stabilise mood and improve energy levels. Found in wholegrains, leafy greens, legumes, dairy and eggs.

• Magnesium. Helps to calm the nervous system and regulate cortisol levels in the brain, reducing anxiety levels and assisting with relaxation. Good sources of magnesium are wholegrains, legumes, nuts, seeds and leafy greens.

• Vitamin D. Has a role in mood regulation and managing inflammation. Low vitamin D levels have been linked with depression, so maintaining adequate levels is important for supporting mental wellbeing. A few minutes out in the sun each day is the best source of vitamin D. Dietary sources include oily fish, eggs, UV exposed mushrooms and fortified foods.

4. Eat plenty of plants to support your gut

Your gut and brain are constantly communicating through what is known as the gut-brain axis. Your digestive tract contains trillions of microorganisms known as the gut microbiome. These microorganisms help to break down fibre and produce anti-inflammatory compounds called short-chain fatty acids. In addition, about 90% of our body’s happy hormone, serotonin, which plays a role in mood, sleep and memory is made in the gut. Therefore, it is no surprise that research is increasingly linking the gut microbiome with mood, stress, anxiety and depression. The best way to support a healthy gut microbiome is to feed your gut microbes with a diverse range of plant foods.

Practical tips for optimising gut health:

·         Aim for 30g fibre per day from a variety of plant foods including vegetables, fruit, wholegrains, legumes, nuts and seeds

·         Eat a rainbow! Include a variety of different coloured fruit and vegetables everyday

·         Include prebiotic foods. This is the food for our good gut bacteria. Examples are garlic, onion, oats, fruit, cabbage, kale and legumes

·         Include probiotic and fermented foods that contain live bacteria. Examples are yoghurt, kefir, tempeh, sauerkraut and miso

·         Avoid highly processed foods and foods containing large amounts of saturated fat, added sugars or artificial sweeteners

·         Minimise intake of red meat and processed meat

5. Eat regularly to support your energy

When you eat can matter just as much as what you eat, particularly when it comes to how you feel during the day. Food provides glucose, which is an important fuel source for the brain and body. If you regularly go for long periods without eating, you may notice hunger, low energy, irritability or difficulty concentrating.

For some people, skipping breakfast leads to being ravenously hungry by lunchtime. Skipping lunch might mean reaching 4pm exhausted and searching the kitchen for anything available. By dinner, you're so hungry that making thoughtful food choices becomes much harder. Regular, balanced meals can help provide a more consistent supply of energy throughout the day, assisting with better mood and focus.

Practical tips:

·         Eat regular meals

·         Build balanced meals to improve energy levels, regulate blood sugar levels and keep you feeling full. Fill your plate with ¼ plate lean protein + ¼ plate good quality carbohydrate/wholegrains + ½ plate vegetables/salad

·         If hungry between meals have a nutritious snack such as a handful of nuts, yoghurt and fruit, wholegrains crackers with cheese or hommus

6. What should we eat less of, and why?

The focus is not on what foods to avoid but rather the overall dietary pattern. Dietary patterns that are high in ultra processed foods, added sugars, sugar sweetened beverages, red meat, processed meat, trans and saturated fats and sodium and are low in fruit, vegetables, wholegrains, legumes, nuts, seeds and healthy fats are linked to an increased risk of mental health issues like depression and anxiety. These dietary patterns increase inflammation in the body, disrupt the gut microbiome and result in unstable blood sugar levels.

Final Thoughts

The connection between food and mental health is fascinating, but it doesn’t need to be complicated. A great place to start is surprisingly simple:

Eat regularly. Eat plenty of plants. Include wholegrains, legumes, nuts, seeds and fish. Choose mostly minimally processed foods. And don't worry about being perfect.

If you'd like personalised support, an Accredited Practising Dietitian can help you find practical and realistic ways of improving your diet that work with your health needs, lifestyle, budget and food preferences.