We all know there are many things that can affect our mood, from stress at work, the weather, or even what’s for lunch. But more and more research suggests that the effect food has on our mood is more complicated than simply feeling uninspired by lunch time left-overs.

According to one UK study – The Food and Mood Project – eighty percent of people reported a significant improvement in mood swings, depression and anxiety when their eating style was based on ‘supporter foods’ like vegetables, fruits, nuts, seeds, wholegrain foods, oily fish and water. The researchers also found that ‘stressors’ on mood were foods containing excess refined sugar, caffeine and alcohol. The foods identified as ‘stressors’ initially stimulated the body but eventually left people feeling depleted and more stressed because they provided little nutrition.

So what does this mean in day-to-day terms?

Eating a balance of ‘supporter foods’ may be helpful in managing anxiety and changes in mood. Choosing meals based on whole plant foods, eating a good breakfast including wholegrain breads or cereals and making water your main drink can be a great start.

Try to avoid ‘stressor’ foods such as caffeine, alcohol and refined sugary foods like lollies and soft drinks. Often we find ourselves reaching for sugary foods at snack time. Why not keep a mix of nuts, seeds and dried fruit handy as an easy snack of ‘supporter foods’?

While food can play a role in our moods, as mentioned earlier, it is not the only factor, so it is important to seek advice and talk to a professional if you have been feeling down or depressed for more than two weeks.