In a world where wellness is more than a trend, it’s a lifestyle, the link between what we eat and how we feel is no longer up for debate. Food is no longer just fuel; it’s chemistry, it’s therapy, it’s soul care. That morning matcha, the creamy avocado on toast, the dark chocolate after dinner, each one has a story, a purpose, and yes, a mood-altering effect.
Our brains are in constant conversation with our gut, and the right foods can whisper calm, clarity, and balance into our day. Beyond calories and carbs, we now look at micronutrients, gut health, and the alchemy of nature’s ingredients to find emotional harmony on our plates. Welcome to the era of feel good food, where nourishment meets neuroscience and eating becomes an act of self love.
The Gut Feeling: Where Emotions Begin
They call it the second brain for a reason.
Your gut is home to millions of neuron's and trillions of microbes, all working behind the scenes to shape your mood, focus, and emotional balance. This isn’t just a wellness trend, it’s backed by science. Nearly 90% of serotonin (your happy hormone) is made in the gut, not the brain. Dopamine, which plays a key role in motivation and pleasure, is also deeply influenced by your digestive health. These mood boosting messengers, called neurotransmitters, are constantly being shaped by what you eat.
So yes, food really can make you feel better. Dark chocolate, for example, contains tryptophan (a building block of serotonin) and magnesium, which helps calm the nervous system. Bananas are rich in vitamin B6, which the body needs to create both serotonin and dopamine. And fermented foods like kimchi, sauerkraut, and kefir support the gut microbiome, the friendly bacteria that help regulate these feel-good chemicals.
In simpler terms: a happy gut helps make a happy you. The connection between what you eat and how you feel is real and powerful. By choosing foods that support your gut health, you're not just nourishing your body; you're gently supporting your mood, your mind, and your emotional well-being, one delicious bite at a time.
Gut brain axis
One example of the gut brain axis in play is the way when your mind is noisy + stressed, this directly affects the way your body receives and digests food. A personal example is my struggle with gluten, 9 times out of 10 when I eat gluten I will get either bloated, nauseous, strong headaches or I will not be able to stop burping, it’s a good look, I know. However, there in time sin life where I want to try the pasta, the buttery croissant, the fried schnitzel, and I notice, that when I don’t manifest the the bloat or the burps, and I keep a calm mind, I m present enjoying the moment with loved ones, I digest this food so much better and my symptoms are much fewer… a calm mind, is a more soothed gut and vice versa.
Serotonin is a chemical messenger, it plays a key role in the body and brain, it helps to regulate a wide range of our physical and psychological functions. Serotonin is known as the ‘feel-good’ chemical, it is involved with mood regulation, anxiety and depression, for example, low levels of serotonin are linked to mood disorders. It is also linked to sleep cycles, appetite, and memory, which in turn can affect our happiness.
Here are my favourite serotonin boosting foods:
Your every plate essential…Leafy greens, they are loaded with folate which helps with production of serotonin and dopamine, therefore can help reduce risk of depression as well as being high in vitamin A + C, which support immune health and collagen production… happy + healthy mind, gut + skin. Why not add a handful of spinach to your breakfast omelette, or some rocket to your evening plate.
The perfect pre/post gym boost… Bananas, they have B6 which helps produce the feel-good neurotransmitters, serotonin, and dopamine, as well as being naturally sweet, satisfying and energising. I love, to lightly fry banana slices in coconut oil, and to my Greek yoghurt with them, or make little banana + nut butter bites, and pop them in the freezer for a little ice cream like bite.
The perfect evening wind down bite… Dark chocolate, 70 percent plus, this boosts your serotonin levels and triggers the release of endorphins, making you feeling happy. I love having dark chocolate in the evening, it is somewhat of a ritual in my home, and no evening feels complete without it. I do also love to pair it with a couple of nuts, or finely chop a couple of squares and sprinkle it over some Greek yoghurt to help curb the blood sugar spike.
Lotties 2 top tips for stabilising your mood…
Keep hydrated and keep the balance. Did you know… being dehydrated can in fact affect your mood and energy levels. Also, it is essential to make sure you have a steady intake of protein, healthy fats and complex carbs, this helps to keep your blood sugar under control and stabilise your emotions.
What we choose to consume can directly affect our mood. We can truly nourish our minds, and body by consciously choosing good mood food.
Lotties list — good mood food.
Fatty fish is high in omega 3, which supports brains health and is also known to reduce anxiety and depression.
Dark chocolate 70 percent plus – boosts your serotonin levels and triggers the release of endorphins!
Leafy greens are loaded with folate which helps with production of serotonin and dopamine, therefore can help reduce risk of depression!
Bananas have B6 which helps produce the feel-good neurotransmitters, serotonin, and dopamine!
Nuts and seeds are loaded with healthy fats, magnesium and tryptophan which help to soothe the body, regulate mood, and support brain health.
Berries are a juicy sweet super food, high in antioxidants, which help to combat oxidative stress.
Eggs are high in choline and b vitamins which support brain function, helping you to think clearer and sharper.
Whole grains like oats, quinoa, brown rice and amazing due to their steady energy release and their contribution to the production of serotonin.
Avocado, creamy, dreamy and loaded with… healthy fats, folate, magnesium, b vitamins – all of which support brain health and mood, happy brain, lighter mood.
Written by Lottie *eatlife and Robyn *eatlife
