Last Updated:
The growing field of nutritional psychiatry shows a clear connection between what we eat and how we feel.
While it’s tempting to eat anything when hungry, certain foods on an empty stomach can cause digestive issues, acid reflux, and other health problems. (AI-Generated)
Most of us associate food with weight or digestion, but rarely consider its impact on our emotional well-being. But science is catching up. The growing field of nutritional psychiatry shows a clear connection between what we eat and how we feel.
“I see it all the time in my coaching practice,” says Madhavi Shilpi, metabolic health coach and author of Reverse Prediabetes Now.
“When someone’s feeling low, irritable, or just off, I often trace it back to blood sugar crashes, nutrient gaps, or gut imbalance.”
Your Sugar Swings Might Be Swinging Your Mood
Start the day with poha, toast, or chai and biscuits, and you might find yourself tired, anxious, or short-tempered by mid-morning. That’s because high-carb meals spike your blood sugar, which is then followed by a crash.
“It’s one of the most common patterns I see,” says Shilpi. “The body ends up riding a blood sugar rollercoaster all day.”
The fix? Begin with a meal that’s more balanced in protein, fibre, and complex carbs. Moong dal chilla with chutney or low-sugar, nutty granola with yogurt and fruit are simple examples that help keep energy and mood steady.
The Gut-Brain Connection Is Stronger Than You Think
Your gut isn’t just digesting food, it’s also producing neurotransmitters like serotonin and dopamine, which directly impact your mood, mental clarity, and sleep.
“When someone’s dealing with bloating, gas, or irregular bowels, they often also feel mentally off,” says Shilpi. She highlights the role of processed food and low-quality fats in fueling gut inflammation, which can directly affect how we feel day to day.
“But once we clean up the diet, add fibre-rich vegetables, fermented foods like chaas or kanji, and space out meals properly, their mood starts to lift too,” she adds.
Missing Nutrients? Your Brain Notices
Certain nutrients are essential for brain function including B vitamins, magnesium, iron, and omega-3 fats. If you’re falling short, it can show up as low energy, poor focus, or even emotional flatness.
“Even clients who think they’re eating well are sometimes missing key nutrients that support brain function and steady energy,” says Shilpi.
“Supplements can help in some cases, but food always comes first. Once we build variety — like paneer bhurji with vegetables, mushrooms on sourdough toast, or grilled fish with greens, there’s often a noticeable shift in how they feel.”
Your Mood Deserves Better Fuel
While food isn’t a substitute for mental and emotional healthcare, it can be a powerful tool. A few simple changes go a long way:
✅ Start your day with protein
✅ Include complex carbs
✅ Eat meals that balance fibre and fat
✅ Stay hydrated
✅ Go easy on caffeine — especially on an empty stomach
“Your mood isn’t separate from your metabolism,” says Shilpi. “What you eat affects how you feel. Once people experience that for themselves, it’s a total game changer.”
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
view comments
- First Published:
