Does Research Support the Link Between Food and Mood?

Mental health challenges like anxiety, depression, and behavioural disorders are influenced by numerous risk factors, including genetics, environment, and lifestyle. However, one of the most controllable risk factors is diet. Even if a child has a genetic predisposition to mood disorders, what they eat can significantly impact their emotional and cognitive well-being.

Children’s mental health concerns often emerge earlier than many parents realise. Anxiety can appear around six years old, while depression often develops by age thirteen. Early intervention through diet and nutrition may help prevent or mitigate long-term struggles.

Population-based studies highlight a strong correlation between diet quality and mood. A low-fibre, nutrient-poor Western diet is linked to increased rates of anxiety, depression, and behavioural issues. Conversely, a nutrient-dense diet appears protective against these conditions.

One compelling study from Australia explored the impact of the Mediterranean diet on depression. Participants followed either a Mediterranean diet or received social support therapy for 12 weeks. The results? Those who adhered to the Mediterranean diet experienced greater improvements in mood compared to those receiving social support alone. Researchers at the Food and Mood Centre continue to investigate the role of nutrition in mental health, with growing evidence supporting the powerful impact of diet on brain function.

How Does Food Affect Mental Health?

The connection between food and mood is primarily driven by three key mechanisms:

1. Brain Nutrition

The brain, like any other organ, requires specific nutrients to function optimally. Essential nutrients for brain health include:

• Omega-3 fatty acids (found in oily fish, nuts, and seeds)

• Zinc (found in animal protein, legumes, and seeds)

• B vitamins (essential for neurotransmitter production)

• Magnesium (supports relaxation and cognitive function)

• Probiotics and fibre (promote a healthy gut-brain connection)

Many processed foods lack these crucial nutrients, leading to deficiencies that can negatively affect mental health. When assessing a child’s mood and cognitive function, ensuring adequate nutrient intake is a priority.

2. Inflammation

Chronic inflammation is increasingly recognised as a contributing factor to mental health conditions, including depression and anxiety. Highly processed foods, refined sugars, and an imbalance of omega-6 to omega-3 fatty acids can promote inflammation, which, in turn, affects brain function.

Reducing inflammatory foods and increasing anti-inflammatory foods—such as fatty fish, nuts, seeds, fruits, and vegetables—can support mental well-being by calming systemic inflammation and promoting a healthier brain environment.

3. Gut-Brain Connection

The gut and brain communicate through the gut-brain axis, meaning gut health directly influences mood and cognitive function. Studies show that individuals who have had frequent antibiotic use are more prone to anxiety and depression due to disrupted gut microbiota.

Fascinating research has demonstrated that when gut bacteria from a depressed individual were transplanted into mice, the mice developed depressive symptoms. This suggests that the composition of gut bacteria plays a crucial role in mental health.

Supporting a child’s gut health with probiotic-rich foods, fibre, and prebiotic foods can create a healthier microbiome, leading to better mood regulation and cognitive function.