Haley Schroth

Did you know that what you eat impacts not only your energy but also your mood and brain function?

In Mental Health America’s 2024 report, Wyoming ranked last in the country for adult mental health, with high rates of mental illness and limited care access. Clearly, we need better ways to support mental wellness in our communities.

As a dietitian, I’ve noticed that people often don’t understand how much the food they eat affects their mental health. Let’s explore what a healthy eating pattern looks like to support your mental health, how your gut influences your mood, the key nutrients your brain needs, and how nutrigenomics can help you identify the best foods for your body.

Making healthy food choices can be harder when feeling depressed, anxious, or stressed. Many people rely on the SAD diet (Standard American Diet), which is full of ultra-processed foods like packaged snacks, soda, pizza and ready-made meals. These foods are generally high in added sugars, salt and unhealthy fats and lack the nutrients needed for good mental health.

You don’t need to cut out ultra-processed foods entirely, but your overall eating habits and the foods you eat often matter most. Researchers have found that eating more vegetables, whole grains, healthy fats like omega-3s and lean proteins not only improves your mood but can also help keep your thinking and memory sharp as you age.

The vegetables and whole grains provide fiber, which helps your gut and keeps your energy steady. Healthy fats from fish, nuts, and seeds support your brain cells and reduce inflammation, which can improve your mood. Lean proteins like chicken, turkey, game meat, eggs, beans and legumes give your body the building blocks to make neurotransmitters like serotonin and dopamine that help you feel good.

For mental wellness, build balanced meals: Fill half of your plate with colorful non-starchy vegetables like leafy greens or carrots, a quarter with protein, and a quarter with whole grains or starchy vegetables like potatoes or corn. This can keep your energy steady and your mood balanced throughout the day, but you may need to adjust these proportions to fit your needs.

Healthy eating not only boosts your energy and mood but also helps keep your gut healthy, which is linked to your mental health.

Your gut and brain are closely connected through the gut-brain axis, a system that allows them to send signals back and forth. A healthy gut makes chemicals called neurotransmitters, like serotonin and gamma-aminobutyric acid, that help control your mood and feelings of happiness or calmness. If your gut is healthy, it can better produce these chemicals to improve your mood, reduce stress and support overall mental health.

You can keep your gut healthy by eating foods that help good bacteria grow, like bananas, oats, Greek yogurt and fermented foods. But, eating too much of the foods commonly found in the SAD diet can disrupt gut health and lead to increased stress, anxiety and depression.

In addition to supporting gut health, certain nutrients like omega-3’s, B vitamins, and magnesium are all essential for mental health. According to research, omega-3s, found in foods like trout, salmon and nuts may reduce symptoms of depression and anxiety. For non-fish eaters, a high-quality omega-3 supplement is a great alternative. 

B vitamins, like B6, B9 (folate), and B12, support brain function, mood and energy levels. Vitamin B6 helps make serotonin and is found in foods like fish, bananas and potatoes. Folate aids brain and DNA health and is found in leafy greens and beans, while B12 supports energy and nerve function in foods like meat, eggs and dairy. Magnesium, found in nuts, seeds, and green vegetables, lowers stress, improves sleep and supports optimal vitamin D levels.

Unfortunately, many people don’t get enough of these nutrients in their diet. This can cause tiredness, irritability, memory problems and even depression. The good news is that adding more of these nutrients through the foods listed above can have a big impact on how you feel!

If you want a more personalized way to figure out what nutrients your body needs for better mental and physical health, nutrigenomics might help. Nutrigenomics is the study of how the foods you eat interact with your genes to affect your health. This science can help identify which nutrients your body might need more of, helping you prevent deficiencies.

For example, genetic testing might reveal a higher risk for low levels of vitamin D, choline, or folate — nutrients that are very important for brain health. Vitamin D helps regulate mood, while choline and folate support your brain function and energy levels. While still an emerging field, nutrigenomics can offer valuable insights into your nutrition needs and help you create a personalized eating plan that supports your unique body and mind. 

The truth is, that nutrition and mental health are deeply connected. Food is more than fuel; it’s a way to take care of yourself and how you think, feel, and connect with others. In Wyoming’s close-knit communities, encouraging good nutrition can help build stronger, healthier individuals and families. Even small changes, like eating more nutrient-rich foods and building balanced meals, can make a big difference in your mood, energy and overall health.

(Haley Schroth, founder of The Fulfilled Fork based out of Powell, is a functional registered dietitian and certified mental wellness coach.)