May is Mental Health Awareness Month, a time to focus on emotional well-being and the factors that influence mental health. While therapy, mindfulness, and exercise all play key roles, one often overlooked aspect is nutrition. The food we eat doesn’t just impact our physical health—it also has a profound effect on mood, brain function, and emotional stability. 

A growing body of research supports the gut-brain connection, showing that a nutrient-rich diet can reduce anxiety, depression, and brain fog. In this blog, we’ll explore how certain foods can improve mental well-being, and how small dietary changes can support a balanced mood and sustained energy. 

Learn more about my holistic approach to well-being: My Philosophy 

The Gut-Brain Connection: How Food Affects Mood 

Your brain and gut are closely linked through the gut-brain axis, a two-way communication system that influences emotions, stress levels, and cognitive function. 

• 🦠 Your Gut is Your “Second Brain” – The gut microbiome plays a vital role in producing neurotransmitters like serotonin, which regulates mood. 
• 🥦 Nutrient Deficiencies Affect Mental Well-being – Low levels of B vitamins, omega-3 fatty acids, and magnesium have been linked to anxiety and depression. 
• 🍽️ Processed Foods Can Disrupt Brain Function – Diets high in sugar and artificial additives contribute to brain inflammation and mood swings. 

If you struggle with brain fog, low energy, or stress, my Personalised Nutrition Packages can help you find a diet plan tailored to your needs. 

Best Foods for Mental Health 

To support mental well-being, it’s important to include brain-boosting, anti-inflammatory foods in your diet. 

🥑 Healthy Fats – Omega-3s for Brain Function 

Healthy fats are essential for cognitive performance and emotional stability. Omega-3 fatty acids reduce inflammation, enhance memory, and support mood regulation. 

Best Sources: Salmon, walnuts, flaxseeds, and avocados. 

🍓 Antioxidant-Rich Foods – Reduce Oxidative Stress 

Oxidative stress contributes to brain fog and mood imbalances. A diet rich in antioxidants helps protect brain cells from damage. 

Best Sources: Blueberries, dark chocolate, spinach, and green tea. 

🌱 Fermented Foods – Support Gut Health 

Since 90% of serotonin (the “happiness hormone”) is produced in the gut, keeping your microbiome healthy is crucial for mental well-being. 

Best Sources: Yogurt, kefir, kimchi, and sauerkraut. 

Looking for fresh, gut-friendly foods? Grow your own with the Tower Garden – a sustainable way to cultivate nutrient-rich produce at home. 

🍠 Complex Carbohydrates – Support Serotonin Production 

Carbohydrates are not the enemy! Whole grains and fibre-rich foods help regulate blood sugar and mood stability. 

Best Sources: Quinoa, oats, sweet potatoes, and lentils. 

Foods to Avoid for Better Mental Health 

While whole, nutrient-dense foods can enhance mood, certain foods can trigger anxiety, depression, and energy crashes. 

• 🚫 Ultra-Processed Foods – High in artificial additives, which disrupt brain function. 
• 🚫 Refined Sugars – Causes blood sugar spikes and mood swings. 
• 🚫 Excessive Caffeine – Can increase anxiety and disrupt sleep. 
• 🚫 Alcohol – Depresses the central nervous system, leading to mood fluctuations. 

If you need help making dietary changes, my Nutrition Coaching Programmes provide expert guidance. 

Simple Daily Eating Plan for Better Mood 

Here’s a one-day meal plan to support mental well-being: 

• ☀️ Breakfast: Greek yogurt with berries, flaxseeds & walnuts. 
• 🍽️ Lunch: Grilled salmon with quinoa and steamed greens. 
• 🍵 Snack: Green tea with a handful of almonds. 
• 🌙 Dinner: Lentil soup with sweet potatoes & leafy greens. 

Need a tailored meal plan? Book a free consultation: Schedule Here 

Mental Health and Nutrition: A Holistic Approach 

A balanced diet is just one piece of the puzzle. To truly support mental well-being, consider incorporating: 

• 🧘 Mindfulness Practices – Reduce stress with meditation and deep breathing. 
• 🚶 Regular Exercise – Even a short walk improves mood and energy levels. 
• 😴 Quality Sleep – Poor sleep affects hormones linked to anxiety and depression. 
• 🌞 Sunlight Exposure – Natural vitamin D production supports serotonin levels. 

Looking for a holistic approach to mental health? Explore my Well-being Programmes. 

Prioritise Your Mental Health This May 

This Mental Health Awareness Month, take a step toward better well-being by nourishing your body and mind. A few small dietary changes can have a lasting impact on mood, energy, and resilience.