How Does What You Put Into Your Body Impact Your Mood?
Writer:
Different foods, drinks, and other substances can have major effects on your mood — both short term and long term. It can be easy to ignore.
What’s the connection?
Many of your neurotransmitters — the chemicals that your brain uses to operate and send signals to your body — are made in your stomach, using the food you eat as raw materials.
As much as 95% of your serotonin — the main neurotransmitter responsible for mood and energy — is linked to your stomach!
Making the connection
The only way to learn what works for you is to be honest with yourself. How do you feel after consuming something?
Scan your body. What do you feel in your head, neck, shoulders, stomach, and limbs?
What are you feeling emotionally? What kinds of thoughts are you having? How have your thoughts and mood changed since before your meal?
Begin to notice: How do you feel when you eat too much? Many people experience stomach pain or discomfort, heartburn, or indigestion.
Begin to notice: How do you feel when you eat too little? Many people experience fatigue, headaches, irritability, and stomach discomfort.
Other people may eat/drink/ingest certain things without obvious consequences, but that doesn’t mean that they aren’t feeling the consequences on the inside. It also doesn’t mean you could consume the same things and get the same results.
Foods that leave most people feeling better
Veggies and whole grains that contain complex carbohydrates and fiber make you feel full and give you long-term energy.
Proteins — lean meats, poultry, beans, lentils, nuts, fish, eggs, dairy — also provide energy and make you feel full. Your muscles are made from them, and when you digest them, they break down into the chemicals that make up your neurotransmitters.
Fruits are sweet, provide flavor and texture, and contain many nutrients that processed snacks will not.
Tea — as an alternative to coffee or energy drinks — contains less caffeine than coffee but will still perk you up. It also contains many healthy chemicals such as antioxidants — which protect against chronic diseases like cancer — and l-theanine, which is believed to improve focus and reduce anxiety.
What leaves most people feeling worse
Soda, energy drinks, and other foods high in refined sugar may give an initial boost, but it’s often followed by a crash, leaving you tired and irritable.
Deep-fried, fatty, and processed foods — like fries, fast food, chips, and anything that’s obviously greasy — can slow you down and cause stomach discomfort.
Gluten-based foods can produce similar effects for some people.
Lots of caffeine — like in large coffees or energy drinks — can suppress feelings of tiredness, but the more you consume, the more it will also make you feel jittery and anxious.
Alcohol and other substances generally produce an initial high followed by a crash. They also tend to produce negative side effects that our brains ignore because they impair our perception.
Everything in moderation
This does not mean you should never consume these foods or substances.
Success in life is all about balance.
Pay attention and be honest with yourself about your limits.
How can you make positive changes to your diet?
Start small and be fair to yourself. You don’t need to change everything all at once.
Drastic changes are extremely hard and actually decrease your chances of succeeding.
If you go to the fried food station at the dining hall every day, start by trying to skip it one day per week.
If you stock your room with snacks, try replacing one item with your favorite fruit or vegetable — the one you’re most likely to eat.
Where can you sneak in healthy foods without changing the overall taste of your meal? Can you add lettuce to a sandwich? Can you eat an orange instead of drinking a juice?
Any time you do eat a healthy alternative, take a second to notice how you feel after.
September 19, 2025
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