Feeling Off? Start with Your Diet.

From a young age, we are told to eat certain foods so we could become healthy adults. We’re told that carrots are good for your eyes, milk creates strong bones, and consuming dozens of eggs would make us as muscular as Gaston (well… not exactly!). But all this focus is placed on physical health rather than mental health.

While mental health awareness has grown over the past couple of decades, there is still not much of a discussion on the foods that contribute to poor mental health, depression, and even loss of focus. So if you’ve been feeling “meh” lately, maybe it’s time to change up your diet so that your mental well-being can get the boost it deserves!

The Gut Health Connection

To get started, we should answer the most obvious question: why does what we eat affect our mental health? This is because of the gastrointestinal tract, which is sometimes called the “second brain.” The GI tract is filled with all types of bacteria — good and bad — and these bacteria determine which chemicals are sent to the brain (1). One of these chemicals is serotonin, which plays a major role in how you eat and sleep (1).

When you consume many foods that are packed with quality nutrients, chemical production increases, causing good moods (1, 2). If you’re eating less-than-ideal nutrients, production slows and you feel off your game. Consuming sugary foods, though, can cause a rush of dopamine before crashing back down — hence the phrase “sugar rush” (3). This is why it is recommended to eat foods that give you consistent energy and steady mental function throughout the day!

Fuel Your Brain & Body

But what kind of foods give you that steady energy and focus? Some food groups you should look into first are complex carbohydrates, fiber, and fatty acids.

Complex carbohydrates are deemed healthier than simple carbohydrates because they work to give you energy and maintain that “full” feeling longer (2). Simple carbohydrates are foods like soda, candy, and packaged sweets. Some examples of complex carbohydrates are (2, 4):

● Quinoa 

● Beans

● Fresh fruits and vegetables

● Brown rice

● Sweet potatoes

Fiber helps with your energy, too, and keeps things in your gut moving; beans, fruits, and vegetables are good sources of fiber (4). Fatty acids work with your brain and nervous system functions; you can find them in fish, eggs, and meat (2).

You should also incorporate more lean proteins rather than regular proteins, since they provide energy and help with focus (2). The Mediterranean diet and traditional Japanese diet tend to have a bigger focus on unprocessed foods, fish, fruits, and veggies, but when it comes to protein, they go lean. It’s been found that those who follow these diets have a lower risk of depression than those who follow the usual Western diet (1).

And what about the foods you should avoid if you experience depression or anxiety? We bet you probably know what they are by now! Foods that are full of sugar — cookies, cakes, doughnuts, etc. — are not the best for your mental (or physical) health since they can cause inflammation (1, 2). Processed foods aren’t your best friend either (2)! Even though they feel amazing in the moment, that feeling doesn’t last long.

Additionally, there are drinks you should consume with caution: energy drinks, coffee, and alcohol. They can cause you to become more anxious than you already are (5). Stick to the usual staple of water or a refreshing recovery beverage like The Plug Drink.

If cutting out all of these foods and drinks seems impossible, remember that you don’t have to say goodbye to them forever! You can still have them in moderation or for special occasions. It’s important to give yourself little treats every now and then — after all, you deserve it!

A Healthy Step Forward

Hopefully we gave you some insight into why you may be feeling off, blue, or mentally drained lately! Diet truly does play a strong role in how we feel inside and out. It may not be the end-all be-all solution, so if things don’t improve, talk to your doctor about what steps to take next. Stay healthy out there, PlugFAM!

Bibliography

1. Selhub E. Nutritional psychiatry: Your brain on food [Internet]. Harvard Health Publishing | Harvard Medical School. 2022 Sept 18. Available from: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

2. Eating Well for Mental Health [Internet]. Sutter Health. 2024 Sept 26. Available from: https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health

3. What you eat affects your mental health [Internet]. Aetna. Available from: https://www.aetna.com/health-guide/food-affects-mental-health.html

4. Cherney K. Simple Carbohydrates vs. Complex Carbohydrates [Internet]. Healthline. Updated 2025 Feb 10. Available from: https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates 

5. Frysh P. Foods to Avoid If You Have Anxiety or Depression [Internet]. WebMD. Updated 2025 June 16. Available from: https://www.webmd.com/depression/ss/slideshow-avoid-foods-anxiety-depression