How What You Eat Affects Your Mood

Cacao is a mood-boosting superfood that increases dopamine levels and energy.

Have you ever had a “gut feeling” about something? Or felt butterflies in your stomach when you were nervous? Those phrases aren’t just metaphors—they’re rooted in something very real: the gut-brain connection.

We often think of mental health as something that lives solely in the brain, but science says otherwise. In fact, up to 95% of your serotonin—the “feel-good” brain chemical that plays a big role in mood, sleep, and focus—is produced in the gut, not the brain.

Let that sink in.

Your gut isn’t just responsible for digesting food. It’s home to a vast network of neurons, immune cells, and trillions of microbes that directly influence your mental state. When your gut is out of balance, it can easily throw off your mood, energy, and even your ability to think clearly.

So how does this happen—and more importantly, what can you do about it?

Food and Mood: What You Eat Changes How You Feel

The foods you put on your plate directly affect the microbes in your gut. Some promote the growth of brain-boosting bacteria; others fuel inflammation and disrupt the brain chemical balance.

Here are a few surprising connections:

• Food sensitivities can cloud your thinking. You might feel temporarily “good” after eating something you’re sensitive to, only to crash later with anxiety, irritability or brain fog.

• MSG and food additives can overstimulate your brain. They often create that foggy, “tired but wired” feeling. And MSG hides in more than just takeout—it’s in chips, dressings, broths, and anything labeled “natural flavors.”

• Ultra-processed foods feed inflammation and bad gut bugs, which have been linked to depression, anxiety, and even ADHD.

How to Feel Better, Fast

Eat mood-boosting foods.
Wild-caught salmon, organic blueberries, dark chocolate (with 70%+ cacao), and walnuts are powerful superfoods that support brain health, memory, energy, and focus.

Pro tip: Prioritize whole, colorful, fiber-rich foods to support a diverse and resilient gut microbiome.

Incorporate brain-boosting habits.
Food is foundational—but your brain also thrives on novelty, rest, and stimulation. Here are a few things to try:

• Crossword puzzles or brain games

• A new walking route

• A new recipe, class or hobby

• Time in nature

• A consistent, nourishing sleep routine

The Bottom Line

If you’re feeling foggy, moody, or emotionally drained, it might due to something more than stress or lack of sleep. Your gut could be sending out an SOS.

By tuning into the gut-brain connection—and making small, sustainable shifts in your food and lifestyle—you can transform how you feel from the inside out.

Small steps really can lead to big results. Start with what’s on your plate. Add one brain-loving habit. Then watch what happens.

Want to dive deeper? Click here to book a free Discovery Call.