Nutrition and Mood Swings: How To Improve Your Mood Through Diet

"The content below is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition."

One minute you're on top of the world, and the next you're crashing hard. You try your best to think positively, but you can't figure out why your mood is so all over the place. As you navigate the ups and downs, you begin to wonder: Does my diet have anything to do with my mood swings?

While most of us experience mood swings and our diets fluctuate, the ups and downs could be connected to what we eat and how we eat it.

In this article, we'll explore how nutrition impacts our moods and how we can improve our moods through diet. Read on to learn more about how to give your mood a nutritional boost.

Table of Contents

The short answer: Yes. There can be a connection between poor nutrition and mood swings.

The long answer: When essential vitamins and minerals are missing from our diets, the consequences can be far-reaching. These deficiencies can lead to irritability, depression, brain fog, and even anxiety. Without the necessary nutrients, our bodies can suffer immeasurably in terms of both physical and mental health.

Have you ever been cantankerously hungry and eaten a hamburger or a bag of chips from the vending machine, only to crash right after you finish eating? 

That's because eating refined and processed carbs can cause fluctuations in blood sugar – and your blood sugar can directly impact your mood.

Without getting the essential nutrients and minerals it can be difficult to stay in a good state of mind. Additionally,  not having enough energy from not eating enough as well as consuming empty calories that lack key vitamins, will further affect your mental health.

If you’re in the New York area and want to find out how your diet is impacting your mood, HealthierU can help!

Nutrition and its impact on your mood can be compared to the quality of fuel in a car. Just as the quality of the fuel put into a car will determine the quality of the output, the quality of the food you put into your body may determine the quality of the output in terms of your mood.

What you eat helps your body produce essential components that can have a big impact on your moods, including:

• Serotonin regulates moods and social behavior.
• Dopamine regulates moods and pleasure.
• Gamma-aminobutyric acid (GABA) reduces anxiety and stress.
• Acetylcholine regulates memory and cognition.

The food you eat can affect all of these components and help you manage difficult mood swings.

Studies continue to show that a balanced diet with whole foods, healthy fats, and complex carbohydrates will provide your body with the necessary nutrients it needs to produce serotonin, the hormone responsible for regulating mood.

On the other hand, poor nutrition can lead to low serotonin levels, which may result in a negative mood. Therefore, it is important to put the right fuel into the body to get the best output in terms of mood.

Serotonin is a neurotransmitter that plays an important role in mental health. It is involved in regulating:

• Mood
• Sleep
• Appetite; and 
• Behavior 

Low serotonin levels are associated with depression, anxiety, and other mental health issues. While you may have heard that serotonin is related to what we eat, 95% of serotonin is actually produced in the gut.

The correlation? Studies have also shown that anxiety, depression, and other mood disorders are linked to gastrointestinal disruption. 

What does this mean? Your digestive system isn't just processing food, it may be processing your emotions and moods, too.

To maintain healthy serotonin levels, consider evaluating what's going into your gut and what you’re putting into your body.

You may unknowingly be practicing nutrition habits that can impact your mood. In this section, we will explore three nutrition habits that could be affecting your mood.

Skipping a meal here and there may seem like an easy way to save some time, right? According to several studies, you give up a lot more than you gain by skipping meals. 

Going through the day without regular nourishment is like driving a vehicle without fuel. It’s like running out of gas.

You may feel shaky, tired, groggy, or grumpy just from skipping one meal.

Gardeners and naturalists will tell you that nature thrives on diversity, and the human body is no different. If your mood rises and falls unpredictably, it could be an indicator that you are missing a key component of your diet.

Eating a variety of foods, including … 

• Fruits
• Vegetables
• Whole grains
• Proteins
• Healthy fats 

… can help keep mood swings under control and reduce the risk of mental health issues.

Not all carbs are created equal. Carbohydrates provide the body with needed energy, but carbohydrates from processed foods are particularly disruptive for the gut (and your mood). 

Refined carbohydrates are grains and sugars that have been processed and stripped of their nutrient-rich germ and bran. This may sound good, but eating too many refined carbohydrates can be detrimental to your health. 

If you're eating too many refined carbohydrates, like … 

• White bread
• Sugary cereal
• Candy
• Soda

… it's likely that you'll have a rapid fluctuation of blood sugar, leading to low energy, crashing, moodiness, and brain fog. 

Avoiding refined carbohydrates, sugary drinks, and processed foods can help maintain good mental health and reduce the risk of mood swings.

Eating regularly is essential for staying healthy and energized. Eat small, frequent meals every two to three hours to keep blood sugar and insulin levels in balance. 

Healthy, balanced meals keep your energy up, boost your mood, and help you stay focused and productive. 

If you’re struggling to eat enough during the day, try setting alarms or reminders on your phone to remind you that it’s time to

eat. You may be surprised how well your body responds to a consistent eating schedule.

Whole grains are a nutritionally dense source of vitamins, minerals, and dietary fiber. They are rich in complex carbohydrates, which can provide a steady source of energy and help balance blood sugar levels. 

Eating whole grains can also help reduce inflammation in the body, which can lead to improved moods and emotional well-being. Additionally, whole grains may help reduce cholesterol levels and improve digestive health. 

Next time you’re craving bread or pasta, consider searching for a whole-grain option.

Eating protein is essential for wellness. Research continues to show that high-protein diets:

• Promote weight loss/weight management
• Build muscle
• Help absorb other nutrients
• Regular blood sugar levels
• Produce essential amino acids – which produce ne

Eating more protein can also help keep you feeling full, reducing the risk of overeating and energy fluctuations and erratic mood swings.

Eating a variety of different foods is like building a house, each type of food being a different building block. Without variety, the house will lack in certain areas, leading to a weaker structure.

Your body is a complex system and different parts of the body need different things. If you only eat protein, you may lack the energy given by carbohydrates. If you only drink orange juice you won’t get scurvy, but you’d miss out on the antioxidizing benefits of green tea. 



If you’re looking for a guide to make sure you’re getting a proper variety of foods and nutrients, check out this updated Healthy Eating Pyramid from Harvard University.

Research is continuing to show that foods rich in Omega-3s are vital to human health.

This research suggests that Omega-3s can help: 

• Improve brain function
• Reduce inflammation
• Reduce symptoms of anxiety and depression
• Enhance skin and hair
• Aide in the prevention and cure of major diseases like:

• Diabetes
• Alzheimer’s
• Depression
• Cardiovascular disease

Being at an unhealthy weight, overweight or underweight, can increase your risk of developing chronic health issues like:

• Heart disease
• Diabetes
• High blood pressure; and even
• Certain cancers. 

In the short term, an unhealthy weight can even contribute to depression.

If you want to get rid of mood swings, it’s important to figure out your ideal weight and take steps to either lose weight or gain weight

The human body is 70% water. So, it’s no surprise that drinking water makes you feel good. 

Staying hydrated is a shortcut to feeling physically good, but it’s also an important factor in mental health. Drinking water has been proven to decrease the risk of anxiety and depression in adults.

 If you’re not drinking enough water (your weight x 0.5 = oz. of water to drink per day), try carrying a water bottle with you or setting reminders on your phone.



Foods high in sugar and unhealthy fats can increase mood swings. This includes processed foods like chips, cookie dough, soda, and candy.



If you’re looking to avoid mood swings, learn to identify and avoid ultra-processed foods.

If you’re searching for something to eat that will help you feel good and prevent mood swings, your body may be looking for nutrients that can be provided by:



• Complex carbohydrates: Foods high in complex carbohydrates, such as whole grains, fruits, vegetables, and legumes, can help improve mood by providing your body with energy throughout the day. 
• Lean proteins: Eating lean proteins, such as eggs, fish, chicken, and beans, can help stabilize your blood sugar and improve your mood.
• Omega-3 fatty acids: Omega-3 fatty acids found in foods such as fatty fish, flaxseed, and walnuts, can help reduce anxiety and improve depression.
• Healthy fats: Healthy fats, such as those found in avocados, nuts, and seeds, can help reduce inflammation and improve mood.
• Dark chocolate: Studies have found that eating dark chocolate can help improve mood and reduce stress levels. 
• Water: Staying hydrated can help reduce mood swings and improve mental clarity.

Hundreds of factors may impact your health and mood at any given time. With diet fads, conflicting scientific studies, and lots of opinions flying around it can be hard to know where to start improving your health and nutrition. 

If you want to learn what’s affecting your moods and how to feel better by changing your diet, consider Nutrition Response Testing.

Nutrition Response Testing can help identify the exact stressors in your body that may be triggering your mood swings. From there Dr. Sergi can help you by designing a program inclusive of nutrition, whole food supplementation, and lifestyle changes that help your body heal itself.