Tips for ‘good mood food’

Our mood can influence the foods we choose, but the foods we eat can influence our emotions too. So how do we create a virtuous cycle of ‘good mood food’?

Stabilise your blood sugars. Cut down on refined carbohydrates and sugar, creating your meals from whole foods instead, like fresh vegetables and a portion of protein.

Up your omega-3 fats. Try to eat one to two portions of wild, oily fish a week, or consider taking a high-quality fish oil supplement.

Reduce your omega-6 fats. Ditch the sunflower and vegetable oils and processed foods and cook from scratch with olive oil and coconut oil instead.

Eat polyphenols. Berries, cocoa, green tea and the whole rainbow of fruits and vegetables are great sources of these health-giving compounds. Even a small glass (around 120ml) of red wine can be beneficial.

Wean yourself off your reliance on caffeine. Too much caffeine can make us feel more tired, rather than less. This feels counterintuitive, but over a long period our bodies adapt to what we give them, so we end up needing caffeine just to feel normal.

Get your B Vitamins. Eat plenty of green leafy vegetables, nuts, seeds and eggs. I encourage whole foods first, but vegans may need to supplement.

Boost your fibre. Our gut microflora (friendly bacteria) are now thought to play an important role in our mood. The best way to give them a boost is to eat a minimally processed, varied, highfibre diet.