Ever notice how your mood can shift after a meal, for better or for worse? This mid-afternoon slump, sudden irritability, or even anxious restlessness might not be “just stress.” It could be what’s on your plate.
Research increasingly suggests that what we eat has a direct impact on our emotional well-being. Our gut and brain are constantly communicating with each other, and when our diet is out of balance, our mood often follows. The good news? A few smart swaps can help support a calmer, more balanced state of mind, starting today.
Keep reading for a full breakdown of why food and mood are so closely linked, which foods may be dragging your mood down, and what to reach for instead.
The Gut-Brain Connection: Why Food Affects Mood
Your brain doesn’t work in isolation. In fact, it’s in constant conversation with your gut. This relationship is often referred to as the gut-brain axis, and it’s more than metaphorical:
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About 90% of your serotonin, a key feel-good neurotransmitter, is produced in the gut.
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Your gut microbiome helps regulate inflammation, nutrient absorption, and neurotransmitter production.
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Foods that spike your blood sugar or disrupt your gut bacteria can leave you feeling fatigued, foggy, anxious, or irritable.
If your diet is made up of highly processed or nutrient-poor foods, your body may be running on empty when it comes to what it needs to stabilize your mood.
Bad Mood Food #1: Refined Carbs
What to avoid: White bread, crackers, chips, sugar cereals, pasta made with white flour.
These quickly-digested carbs cause rapid spikes in blood sugar, and just as quickly, they also cause a crash. That drop in blood sugar can lead to low energy, brain fog, and irritability.
Try this instead:
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Fiber-rich carbs like oats, quinoa, sweet potatoes, or sprouted grain toast
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Legumes like lentils or black beans, which provide steady energy and support gut health
Pro Tip: Pair your carbs with healthy fat or protein to avoid blood sugar swings.
Bad Mood Food #2: Sugary Snacks and Drinks
What to avoid: Candy, soda, energy drinks, flavored lattes, prepackaged baked goods.
Sugar may give you a momentary high, but a crash usually follows it. It also feeds harmful gut bacteria and may trigger inflammation, both of which are linked to mood struggles like anxiety and depression.
Try this instead:
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Fresh fruit with nut butter or Greek yogurt
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Naturally flavored sparkling water or herbal teas like chamomile or lemon balm
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A piece of dark chocolate (70% cacao or higher) for a mood-lifting treat with less sugar
Bad Mood Food #3: Processed Meats and Fast Food
What to avoid: Hot dogs, bacon, sausage, fried chicken, fast food burgers, and fries.
These foods are often high in saturated fat, additives, and omega-6 fatty acids, which may negatively impact your mental well-being by promoting inflammation and disrupting gut health.
Try this instead:
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Lean proteins like organic chicken, wild-caught fish, or tempeh
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Omega-3-rich foods like salmon, chia seeds, walnuts, or flax oil
These swaps not only support mood and cognitive health, but they can also help balance hormones and energy levels.
Bad Mood Food #4: Artificial Additives
What to avoid: Artificial sweeteners (like aspartame), food dyes, preservatives, and MSG.
While not everyone is sensitive, some people experience headaches, anxiety, or mood dips after consuming artificial ingredients. These additives can also disrupt the gut microbiome and digestion.
Try this instead:
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Whole foods with minimal ingredients
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Natural flavors from herbs, spices, citrus, and fermented foods like kimchi or miso
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Sweeten with raw honey, dates, or maple syrup in moderation
Bad Mood Food #5: Caffeine
What to avoid: Multiple cups of coffee, energy drinks, pre-workout powders, or strong black tea (especially on an empty stomach).
Caffeine in moderation can help with focus and alertness, but too much can send your nervous system into overdrive. It can increase anxiety, disrupt sleep, and contribute to energy crashes, all of which affect mood.
Try this instead:
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Matcha and green tea, which provide a gentler lift with L-theanine for calm focus
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Golden milk with turmeric, cinnamon, and plant milk for an anti-stress ritual
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Herbal adaptogenic blends with ashwagandha or reishi to support calm energy
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If you love coffee, try cutting back gradually or pairing it with protein and healthy fat to blunt the spike
Bonus tip: Prioritize sleep and hydration before reaching for more caffeine, since both can improve mood naturally.
Add This: Mood-Boosting Foods to Reach For
Once you’ve started swapping out the “bad mood” foods, try adding in a few of these to support emotional resilience and mental clarity:
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Probiotic-rich foods: Sauerkraut, yogurt, kefir, or kimchi to feed your gut and support serotonin production.
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Adaptogens: Herbs like ashwagandha, maca, or rhodiola may help your body manage stress more effectively.
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Superfoods: Nutrient-dense ingredients like medicinal mushrooms, wheatgrass, and organic Wild Microalage™ (AFA) offer powerful support for both gut and brain health.*
One easy way to get all three? Add a scoop of Super Blue Green, our all-in-one greens powder with enzymes, probiotics, and ancient superfoods to help nourish your body and mind from the inside out.*
Small Changes, Big Mood Shifts
You don’t need to eat perfectly to feel better. A few small swaps can make a noticeable difference. Start by replacing one or two of your go-to “bad mood” foods with more nourishing options, and give your brain the fuel it needs to thrive.
A better mood might be just one simple swap away.
Ready to start your food-mood reset? Add Super Blue Green to your routine and feel the difference.