The Mind guide to...

food and m ood

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I forgot about m y m ood sw ings they have alm ost disappeared.
I have alw ays felt that m y relationship w ith food has been one w here food had the
upper hand. This has shifted and m y attitude to food is m uch m ore controlled, just as a
result of having m ore know ledge about w hat suits m e.
This guide show s you how diet and nutrition can relate to m ental and em otional health.
can food really affect m y m ental health?
Theres a grow ing body of scientific evidence that dem onstrates the link
betw een diet, nutrition and m ental and em otional health, although the
influence of food on m ood can be hard to m easure by scientific m ethods.
N evertheless, individuals w ho have m ade changes to their diets provide
convincing, first-hand reports of the im portance of certain foods for
m aintaining or im proving their m ental health and w ell-being. N utritional
therapists can support individuals in m aking dietary changes and
recom m end appropriate nutritional supplem entation. In this w ay they
dem onstrate that there is another, com plem entary, treatm ent option
w hich can form part of a m ore holistic approach to m ental distress.
how does food affect m ood?
There are m any explanations for the cause-and-effect relationship
betw een food and m ood. The follow ing are som e exam ples:

B rain chem icals (neurotransm itters such as serotonin, dopam ine and
acetylcholine) influence the w ay w e think, feel and behave. They can be
affected by w hats been eaten.

There can be abnorm al reactions to artificial chem icals in foods, such as

artificial colourings and flavourings, or to naturally occurring chem icals in
food such as the salicylates that are particularly high in certain fruits.

There are reactions w hich can be due to the deficiency of an enzym e

needed to digest a food. Lactase, for instance, is needed to digest
lactose (m ilk sugar). W ithout it, a m ilk intolerance can build up.

People can becom e hypersensitive to foods (and this m ay involve the

im m une system ). This can cause w hat are know n as delayed or hidden
food allergies or sensitivities.
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Low levels of vitam ins, m inerals and essential fatty acids can affect
m ental health, w ith som e sym ptom s associated w ith particular
nutritional deficiencies. For exam ple, links have been dem onstrated
betw een low levels of certain B -vitam ins and sym ptom s of schizophrenia,
and low levels of the m ineral zinc and eating disorders.

H igh levels of certain toxins in the environm ent, such as lead from an
excess of traffic pollution or m ercury from leaky am algam fillings, can
also affect the proper functioning of the body and brain.
isnt there a psychological com ponent to our relationship w ith food?
It is generally accepted that how w e feel can influence w hat w e choose
to eat or drink (m ood to food); w hat is less w ell know n is how w hat
w e eat can affect our m ental functioning (food to m ood). The use of
caffeine is one exam ple of w hat is a com plex relationship. C affeine,
found in tea, coffee, cola drinks and chocolate is probably the w idest
used behaviour-m odifying drug in the w orld. W e often choose to drink
it if w e are feeling tired and irritable because it gives us a boost and
helps us to concentrate. H aving a cup of coffee or tea also has a lot of
positive psychological associations. W e m eet a friend for a coffee and a
chator give ourselves a break by sitting dow n w ith a cup of tea,
and these things are very im portant. B ut too m uch caffeine (w hich is a
different am ount for each of us) can cause sym ptom s such as anxiety,
nervousness and depression. A ny exploration into food and m ood
needs to take into account this tw o-w ay relationship and include the
psychological aspect behind w hat w e are choosing to eat.
how do I find out if food is affecting m y m ental health?
B efore investigating the specific foods that could be affecting your
m ental and em otional health, its w ell w orth having a look at w hat you
are already eating and drinking. U sually, the m ost reliable w ay of doing
this is to keep a food and drink diary every day for about one w eek. It
seem s to w ork best if you can carry a notebook around w ith you and
w rite dow n w hat you eat and drink, at the tim e you have it.
food and mood
The m ore inform ation you include in your diary, the m ore useful it is
likely to be. For exam ple, you could also note dow n the tim e and the
approxim ate am ounts you consum e. People are often surprised
w hen they look back over w hat they have eaten. G reater aw areness
is the im portant first step tow ards m aking changes.
w hat should I look for in m y diet?
A fundam ental thing for you to consider w ill be: is there any one food
or type of food that is being eaten nearly every day or in particularly
large am ounts? The basis of a healthy diet is about achieving a balance
betw een a w ide variety of foods, w here the variety instead of being
cram m ed into one day is spread out over a num ber of days. Som e
foods perhaps because they are generally considered healthy to eat
are often eaten on m ost days by m ost people. U nfortunately these
can be the very foods that are having a disguised yet disabling
influence upon your health.
It is often a com bination of eating too m uch of som e foods and not
enough of others w hich m ay be contributing to sym ptom s such as
depression or anxiety. A n essential part of m aking changes to your
diet involves m aking sure you are not going w ithout the nutrients
your body requires on a daily basis, so if you cut dow n on one food
you w ill usually need to substitute som ething sim ilar to eat instead.
w hich foods affect w hich m oods?
The precise cause-and-effect relationship betw een different foods and
m oods has yet to be scientifically established, but people often find
that they can associate certain foods w ith m oods. The m ost com m on
culprits are:
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artificial additives,
flavourings and
preservatives

chocolate

coffee

corn

eggs & m ilk

products

oranges

soya

sugar

tom atoes

w heat products
(cakes, pasta etc.)

yeast
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The sym ptom s or illnesses w hich can be m ade w orse include:
w hich foods do I need to eat in order to feel w ell?
A diet that contains plenty of fresh fruit and vegetables w ill contain m any
nutrients that are essential for good m ental health. It is recom m ended
that w e eat at least five portions of fruit and vegetables every day and
that doesnt include potatoes! C hoosing unrefined organically grow n
w holefoods w hich have been left as unprocessed as possible is a good
idea. This w ill reduce the possibility of sym ptom s associated w ith a
build-up of toxins from the environm ent or from the body reacting to
artificial additives and preservatives. These w holefoods w ill also contain
vital m inerals, vitam ins and essential fatty acids. Essential fatty acids,
particularly the om ega 3type, are especially im portant as they have
been found to be at low er levels in people suffering w ith sym ptom s such
as depression. These essential fats need to be included in the diet and
are found naturally in oil-rich fish such as m ackerel, sardines, tuna and
salm on, or in linseed (flax) oil, pum pkin and hem p seeds, and w alnuts.
how can I go about changing m y diet?
Probably the best w ay is to find a healthcare professional, such as a
nutritional therapist, w ho is experienced in treating m ental health
problem s this w ay. U nfortunately, nutritional therapy is not often
available through the N H S. N evertheless there are changes that can be
m ade by individuals w orking alone w hich are quite safe to m ake as
long as you proceed slow ly and carefully. R em em ber that how a food
affects you m ay not be the sam e as for som eone else.
food and mood

anxiety

autism

behavioural disorders

concentration difficulties

depression

eating disorders

fatigue

hyperactivity

m em ory difficulties

m ood changes

panic attacks

schizophrenia

seasonal affective disorder

sleeping difficulties
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The effect of changing w hat you eat can som etim es be quite dram atic
especially if youve been used to eating the sam e sort of foods for
m any m onths, or possibly, years. A t other tim es, it is only w hen you
look back on how things used to be that you can appreciate w hats
changed. There are necessarily som e costs associated w ith m aking
changes, but these are usually rew arded by significant benefits to
m ental and physical health.
If you are w orking alone on your diet, it is also a lot easier if you start by
m aking changes slow ly, and one at a tim e. C hanging w hat you eat takes
a certain am ount of effort and tim e; trying out new and different foods,
for instance, m ay m ean you need to shop at unfam iliar places. H opefully,
you w ill enjoy m aking these changes and find them to be a positive
experience. Sm aller changes introduced one at a tim e are easier to
m anage, and to sustain, should you find them beneficial.
If you m ake m ore than one change at a tim e then you w ont be able to
tell w hat is having an effect! Som e changes m ay even be unnecessary,
although you w ont know until you try. This step-by-step approach can
be broadened out later.
Som etim es a change to the diet produces for the first few days only
som e unpleasant side effects. If people suddenly stop drinking
coffee, for instance, they m ay get w ithdraw al sym ptom s (e.g.
headaches), w hich then begin to clear up after a few days w hen they
start to feel m uch better. Sym ptom s such as these can be reduced if
you cut dow n gradually, rather as if you w ere w eaning yourself from a
drug. It also helps to drink plenty of w ater (a m inim um of eight glasses
throughout the day is recom m ended).
w hat about nutritional supplem ents?
The best source of vitam ins and m inerals is from a diet containing plenty
of fresh fruit and vegetables. H ow ever, you m ay need certain extra
nutrients. It is im portant to get the correct balance betw een different
vitam ins and m inerals and to avoid taking any one nutrient in excess. A
nutritional therapist can recom m end a supplem ent program m e designed
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to m eet your individual needs. If its not possible to get this
help, m any people benefit (quite safely) from taking a good-quality
m ultivitam in and m ineral supplem ent. Regularly taking a fish oil and/or
linseed (flax) oil supplem ent containing essential fatty acids is also often
found to be beneficial. H ealth food shops or pharm acists sell nutritional
supplem ents or you m ay get som e supplem ents on prescription.
can foods interact w ith m edication?
Som e people like to try herbal alternatives such as St Johns W ort
(H ypericum perforatum ) or Kava Kava (Piper m ethysticum ) w hich
can help sym ptom s of depression and anxiety and often w ith very
good results. H ow ever, if you are already taking any m edication it is
essential that you first consult your doctor for guidance prior to trying
these herbal rem edies. It is very unw ise to suddenly stop taking any
m edication and if you continue w ith som e drugs w hilst also taking
herbal rem edies the com bination can create unpleasant side-effects.
It is also recom m ended that people consult a m edical herbalist about
using these herbs, w hich dont necessarily suit everyone.
The M A O I (m onoam ine oxidase inhibitor) type of antidepressant can
interact w ith a naturally occurring substance in som e foods called
tyram ine. This can cause dangerous rises in blood pressure w hich
m ay be signalled by a throbbing headache. Foods containing particularly
high levels of tyram ine include:
A s the action of bacteria on protein produces tyram ine, if you take
M A O Is you are advised to avoid stale food or food w hich m ay be going
off. This is particularly relevant for protein-rich food such as m eat, fish
or chicken; gam e m eats should be avoided com pletely. A full list of
tyram ine-containing foods can be obtained from your doctor, dietitian
or nutritional therapist.
food and mood

beans

yeast extract

m eat extract

m ost cheeses

ferm ented soya bean extract

salted, sm oked orpickled

fish (especially pickled herring)
w hat about allergies and allergy tests?
You w ill probably already know if you have any classicalallergies
to foods because the effects w ill be very quick and probably quite
dram atic. H ow ever, its possible to have som e delayed or hidden food
allergies or sensitivities w hich are less obvious but w hich, nonetheless,
can be detrim ental to your health. The good new s is that unlike classical
food allergies, w hich tend to stay, this type of sensitivity can be
im proved and need not be a severe or life-long condition.
Tests for classical food allergies are unlikely to identify the foods
associated w ith delayed or hidden allergies or sensitivities. Private
allergy testing m ay do so, but this is often expensive. A nother option
is a special diet called the elim ination and challenge diet. This is w hen
you cut out a food(s) com pletely (substituting som ething nutritionally
sim ilar) for about tw o w eeks the elim ination stage and then
reintroduce it in the challenge stage. A strong reaction to a food that
you have been avoiding confirm s the bodys dislike of that food and
therefore can be used to diagnose food sensitivities.
This m ethod is alm ost certainly best tackled w ith the support of a
healthcare professional experienced in elim ination diets w ho w ill be
able to advise you on the com plete range of foods you w ill need to
avoid and also on foods to substitute. D uring the elim ination stage,
because you are giving your body a prolonged rest from a food, you
m ay go through a w ithdraw al phase w here you experience som e
unpleasant but bearable discom fort. You w ill then be in a state of
heightened sensitivity to that food; if you eat it (either on purpose or
accidentally), you m ay have an exaggerated response to it w hich, for
som e people, can be difficult to deal w ith. A nutritional therapist w ill be
able to provide essential guidance on these aspects.
Its also possible to have w hat is know n as a delayed reactionto a
food challenge. This is w hen the food provokes sym ptom s that only
m anifest them selves several hours later. If you are not aw are of this
possibility then they can be easily m issed or not associated w ith the
food that has been eaten. A gain, this is w here professional help can
be invaluable. Indeed, it is recom m ended that you consult a healthcare
professional before m aking any m ajor changes to your diet.
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If you cant access professional help and dont w ant to m ake changes
to your diet alone, a self-help group m ay be the answ er. For people
interested in exploring the relationship betw een w hat they eat and how
they feel, they can provide m uch support and m otivation. C ontact the
organisations listed below or your local branch of M ind to see if there
are any such groups available for you to join if not, you m ay be able
to get help from them in starting one.
how to find out m ore
Allergyfree Direct Ltd
5 C entreM ead, O sney M ead O X2 0ES, tel. 01865 722003
w ebsite:w w w .allergyfreedirect.co.uk. Special food m ail-order service.
Allergy Induced Autism (AIA)
210 Pineapple R oad, Stirchley, B irm ingham B 30 2TY, tel. 0121 444 6450.
w ebsite: w w w .dem on.co.uk/charities/A IA /aia.htm
British Association of Nutritional Therapists (BANT)
B C M B ant, London W C 1N 3XX, tel. 0870 606 1284
H olds a nationw ide list of registered nutritional therapists.
Eating Disorders Association (EDA)
Sackville Place, 44 M agdalene Street, N orw ich, N orfolk, N R 3 1IU ,
tel. 01603 619 090 (adm in) 01603 621 414 (helpline)
The Food & Mood Project
PO B ox 2737, Lew es, B N 7 2G N , tel. 01273 478108
N ew sletter, consultations and w orkshops. Please send an SA E.
The Hyperactive Childrens Support Group (HACSG)
71 W yke Lane, C hichester, East Sussex PO 19 2LD , tel. 01903 725182
Inform ation on the role of diet and nutrition in hyperactivity and A D H D .
York Nutritional Laboratory
Lysander C lose, C lifton M oor, York YO 30 4XB , tel. 01904 690640.
w ebsite:w w w .allergy-testing.com . Postal allergy testing service.
food and mood
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further reading
A ll titles m arked w ith an asterix are available from M ind M ail O rder
*A -Z of C om plem entary and A lternative Therapies (M ind 2000) 3
The Com plete G uide to Food Allergy and Intolerance
J. B rostoff, L. G am lin (B loom sbury 1989) 6.99
The Food & M ood W orkbook A . G eary (The Food & M ood Project 2000) 4.95
*H ow to C ope w ith Sleep Problem s (M ind 2000) 1
*H ow to Look A fter Yourself (M ind 1999) 1
H yperactive Children B . B arnes & I. C olquhoun (Thorsons 1998) 5.99
*H ypericum (St Johns W ort) and D epression (R obinson 1996) 5.99
M ental H ealth & Illness - The nutrition connection C . Pfeiffer, P. H olford
(IO N Press 1996) 7.95
*O vercom ing Binge Eating D r C hristopher Fairburn (G uilford Press 1995) 11.50
Potatoes N ot Prozac K. D esM aisons (Sim on & Schuster 1998) 9.99
The Rotation D iet Cookbook J. C arter, A . Edw ards (Elem ent Books 1997) 5.99
*U nderstanding A nxiety (M ind 2000) 1
*U nderstanding A ttention D eficit D isorder (M ind 1997) 1
*U nderstanding Autism in C hildren and Adolescents (M ind 1999) 1
*U nderstanding D epression (M ind 2000) 1
*U nderstanding Eating D istress (M ind 2000) 1
*U nderstanding Prem enstrual Syndrom e (M ind 1998) 1
*U nderstanding Schizophrenia (M ind 2000) 1
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Mind works for a better life for everyone
with experience of mental distress
This booklet was written by Amanda Geary
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