Diet and mental health: how what you eat affects your mood, mind, and more

While “you are what you eat” might sound cliché, an emerging field of research known as nutritional psychiatry is showing just how important it is. Food does more than fill your stomach — it affects your physical health (including pain) and has a powerful impact on your mental health, too. 

“Your well-being is like a pie with many slices,” says Brittney Sellers, PT, DPT, a physical therapist at Hinge Health. Nutrition, mental health, physical activity, and sleep are all important slices. “If one slice is missing or neglected, the whole picture isn’t complete — and that can show up in how your body feels and moves.” 

Read on to learn more about the connection between diet and mental health, and get tips from Hinge Health for how to use food to boost your mood, improve your well-being, and reduce pain.

How diet affects mental health 

Mental health refers to your emotional, psychological, and social well-being — how you feel, think, and cope with life’s ups and downs. Eating a balanced diet rich in whole foods (such as fruits, vegetables, and healthy fats) supports mental health by nourishing important systems in your body, like your gut and immune system. These systems play a role in how you feel and manage stress. In contrast, diets high in processed foods and added sugar can disrupt these systems, which may increase the risk of anxiety and depression. Here are some key ways food supports the systems that influence your mental health: 

• Fuel for your brain and nervous system. Nutrients like omega-3 fatty acids, B vitamins, and magnesium are essential for brain function and support clearer thinking, better memory, and improved mood. You can find these nutrients in foods like salmon, tuna, eggs, whole grains, leafy greens, and nuts.

• Gut-brain connection. The “gut” most often refers to your intestines, where trillions of bacteria help break down food and influence your mood and brain health. Some bacteria are “good” and support your well-being, while others can be harmful. Foods such as fruits, vegetables, yogurt, and fermented foods provide prebiotics (fiber that feeds good bacteria) and probiotics (foods that contain beneficial bacteria). These help keep your gut bacteria balanced, which supports the production of mood-boosting chemicals like serotonin and is linked to less anxiety and depression.

• Hormone regulation. A balanced, nutrient-rich diet plays a key role in regulating hormones like cortisol, one of the body's main stress hormones. Keeping these hormones in balance can lead to greater mood stability and help your body handle stress more effectively.

• Blood sugar balance. Foods high in protein, fiber, and healthy fats (such as whole grains, beans, vegetables, fruits, nuts, seeds, avocado, and olive oil) help keep your blood sugar — and energy — steady throughout the day. In contrast, processed and sugary foods can cause blood sugar spikes and crashes. Research links low blood sugar to depression and irritability, making it harder to stay motivated and active.

• Inflammation. “Some foods can trigger inflammation in the body, while others help reduce it,” says Dr. Sellers. Diets high in processed foods and low in nutrients can contribute to inflammation, which can lead to an increased risk of depression as well as joint pain. As a general rule, eating colorful fruits and vegetables, healthy fats, and whole grains provides nutrients that help lower inflammation and support both your physical and mental health.

Benefits of a balanced diet for mental health 

Research shows that certain foods and eating habits can help support emotional well-being, boost mood, and improve how you handle stress. Here are some key ways a balanced diet benefits mental health:

• Improved mood. Eating a wide range of whole foods supplies vital nutrients for brain health, making mood swings less likely.

• More resilience to stress. Diets rich in antioxidants — like berries, leafy greens, and nuts — help protect your brain from the effects of stress. 

• Sharper focus. Omega-3s — found in foods like fish, flaxseed, and walnuts — and other nutrients found in whole foods support memory, concentration, and overall cognitive abilities.

• Lower risk of anxiety and depression. Diets that emphasize whole grains, fruits, vegetables, lean proteins, and healthy fats support a healthy gut and balanced brain chemistry. These are linked to improved mood and lower rates of anxiety and depression.

• Better sleep. Nutrients like magnesium and tryptophan — found in foods such as oats, beans, and quinoa — help promote restful sleep. “Sleep, mood, and pain are all connected in a cycle: Good quality sleep can lift your mood, boost your energy, and help reduce pain,” says Dr. Sellers. “In turn, a better mood and less pain can make it easier to get restful sleep.”

Processed foods and mental health

A diet high in processed foods can negatively affect your mental well-being. These foods are usually high in added sugars, low-quality fats, salt, and artificial additives, and low in important nutrients your body and brain need to function at their best. Common examples of processed foods include:

• Packaged snacks

• Sugary drinks

• Fast food

• Ready-to-eat meals

• Breakfast cereals

• Processed meats

Several large studies have found that people who eat more processed foods tend to experience higher rates of depression, anxiety, and mood disturbances compared to those who eat mostly whole, minimally processed foods. For example, a 2022 study in JAMA Neurology linked higher consumption of ultra-processed foods with an increased risk of cognitive decline. Another review published in Nutrients found consistent associations between diets rich in processed foods and a greater likelihood of depression and anxiety.

It’s important to note that these studies are correlational, meaning they observe patterns but can’t prove that processed foods directly cause mental health problems. Other factors like sleep, exercise, and stress management may also play a role. Still, many public health experts agree that reducing processed foods and prioritizing whole foods is a good strategy for supporting both your physical and mental health.

Foods that support mental health 

The foods you eat can have a powerful impact on your mental health. While there’s no single perfect diet, many different foods and eating patterns can help support a healthy mind. Eating nourishing, whole foods gives your brain and body the building blocks they need for emotional well-being, stable mood, and better energy. To support your mental health, try incorporating more of the following foods into your routine:

• Fatty fish. Fish like salmon, mackerel, herring, tuna, and sardines are rich in omega-3 fatty acids, which play an important role in building and maintaining healthy brain cells, reducing inflammation, and supporting a stable mood.

• Leafy greens and cruciferous vegetables. Veggies such as spinach, kale, broccoli, and Brussels sprouts are packed with folate, magnesium, and antioxidants, which are tied to improved mood and stress resilience.

• Whole grains. Brown rice, oats, quinoa, whole wheat, and barley provide steady energy, B vitamins, and fiber. This can help sustain mental focus and a stable mood throughout the day.

• Berries and colorful fruits. Blueberries, strawberries, oranges, and other brightly colored fruits contain antioxidants and other nutrients that help protect your brain.

• Nuts and seeds. Walnuts, almonds, chia seeds, flaxseed, and pumpkin seeds supply healthy fats, magnesium, and zinc. These nutrients are associated with improved mood and brain function.

• Fermented foods. Plain yogurt with live cultures, kefir, kimchi, sauerkraut, and miso contain beneficial probiotics, which support a healthy gut and, in turn, may help regulate mood and stress.

• Legumes. Beans, lentils, and chickpeas are sources of protein, fiber, and important minerals that support brain health and a stable mood.

• Eggs. Eggs provide choline, vitamin D, and B vitamins, which are important for producing neurotransmitters. These are chemicals that help your brain cells communicate and support overall brain health.

• Lean proteins. Chicken, turkey, and tofu are good sources of tryptophan, a nutrient your body uses to make serotonin. Serotonin helps regulate mood, sleep, and stress.

• Dark chocolate (in moderation). Dark chocolate has natural compounds that can lift your mood and help you feel more alert.

Tips to improve diet and mental health 

In addition to including nourishing foods (like those listed above) in your diet, small changes in how you approach eating can make a meaningful difference for your mental health. Here are some tips from Hinge Health experts: 

• Eat mindfully. Slow down at mealtimes and pay attention to the flavors, textures, and smells of your food. Mindful eating can help you enjoy your meals more, reduce stress, and increase your awareness of how food affects your mood and energy levels.

• Stay hydrated. Dehydration can impact mood, focus, and mental clarity. Aim to drink about half your body weight in ounces of water each day (that’s about 75 ounces of water for a 150-pound person). 

• Plan and prep balanced snacks. Keeping healthy options like nuts, plain yogurt, fruit, or veggies on hand can help you avoid eating processed foods by default when you’re busy. “Have foods readily available that will help you maintain your energy levels,” says Dr. Sellers. 

• Eat regular meals. Eating regular meals is generally important for maintaining steady energy and focus throughout the day. “Skipping meals can lead to low blood sugar for some people, which may cause irritability, low energy, and difficulty concentrating,” explains Dr. Sellers. While regular eating patterns work well for most people, some may benefit from different approaches, such as intermittent fasting. It’s important to find an eating routine that suits your individual needs and health goals.

• Cook and eat with others. Preparing and sharing meals with family or friends can boost your mood, strengthen social connections, and help you develop a more positive relationship with food.

How mental health impacts pain and muscle and joint health

Mental health, muscle and joint health, and diet are all deeply interconnected. Mental health conditions — such as stress, anxiety, and depression — not only make you feel emotionally unwell, but can also have real physical effects. Chronic stress and depression, for example, can lead to muscle tension, joint pain, and stiffness, and may worsen inflammation that underlies common joint problems, such as arthritis.

The relationship works in both directions. Living with chronic pain takes a toll on emotional well-being, sleep, and social relationships, often leading to depression or anxiety. In fact, studies estimate that up to 40% of people with chronic pain also experience depression or anxiety. When pain impacts daily life, it can increase feelings of isolation or hopelessness, which can make symptoms feel even worse.

Mental health challenges can also disrupt healthy habits that support joint and muscle health. “Low mood or chronic stress might make you less likely to move regularly or stick to routines that help keep your joints flexible and strong,” explains Dr. Sellers. This inactivity can then contribute to even more stiffness and discomfort.

Recognizing this connection means you can take steps to support both your mental well-being and your joint and muscle health together. Supporting your mental health with a balanced diet, self-care, social connection, and gentle physical activity can help ease joint pain and make it easier to stay active — which in turn also supports mental health.

PT tip: Move after a meal 

“Try taking a short walk or doing some gentle stretches for about 10 minutes after you eat,” suggests Dr. Sellers. Simple movement — like walking, stretching, or a quick yoga session — can give you an energy boost and also releases feel-good chemicals in your brain that can improve your mood and reduce stress. “Making this a regular habit is a simple way to care for both your body and your mental health.” 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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