Foods to Combat Depression and Anxiety: How Nutrition Affects Your Mental Health
I used to speak about the profound connection between nutrition and mental health, and I could sense the scepticism in the room. But now, the research is overwhelming, and it’s incredibly validating to see that what I’ve been saying for years has been proven right. The food we eat plays a critical role in shaping our brain chemistry and, by extension, our emotional health.
It wasn’t that long ago that issues like depression and anxiety were taboo topics. Thankfully, we’re now in an era where we can and should openly discuss mental health—and, more importantly, do something about it. I’ve always been passionate about how our body chemistry, and therefore our emotional well-being, is driven by the chemistry of what we eat. This starts early in life, even while we’re in the womb, and continues through our diet as we grow. The link between what we consume and how we feel is undeniable.
As a nutritionist and food scientist, I’ve seen countless examples of how small adjustments to what we eat can help manage symptoms of anxiety and depression. Let me share some key insights with you.
The Gut-Brain Connection
I find the gut-brain axis one of the most fascinating areas of modern research, much of which has been understood in the last decade. The gut is often called our “second brain” because it produces neurotransmitters—like serotonin, which regulates mood, sleep, and anxiety levels. In fact, about 90% of serotonin is made in the gut. So, when we nourish our gut with the right foods, we’re directly supporting our mental health.
An unhealthy diet—high in processed sugars, trans fats, and low in fibre—can damage gut health, leading to inflammation that affects brain function and mood. It’s no coincidence that poor gut health is linked to higher rates of anxiety and depression.
Foods to Boost Your Mood and Combat Depression
Omega-3 Fatty Acids
Omega-3 fatty acids, found in oily fish such as salmon and sardines, are excellent for brain health. Research, including studies from Harvard Medical School, shows that omega-3s can reduce brain inflammation and improve communication between brain cells, helping to alleviate depression.
Recipe idea: Try our Salmon Teriyaki recipe, full of omega-3s and perfect for a simple, nutritious dinner. You’ll find it on The Cooking Academy website.
Fermented Foods
Fermented foods—like yoghurt, kefir, and sauerkraut—are rich in probiotics, which support a healthy gut microbiome. These foods help produce serotonin, which can lower anxiety and depression levels. It’s a small change that can have a big impact.
Recipe idea: Yoghurt and oats with fresh berries and honey is a great way to combine probiotics and antioxidants, helping both your gut and your mental well-being.
Leafy Greens and Fibre-Rich Foods
Leafy greens like spinach and kale are rich in folate, a B-vitamin crucial for brain function. Low levels of folate are linked to depression, so adding more greens to your diet is an easy win, spinach is my favourite, along with broccoli. Fibre-rich foods—such as lentils and whole grains—support gut health, further boosting your mood.
Recipe idea: Our Green Goodness Smoothie is packed with fibre and folate—perfect for brain health and utterly delicious.
Dark Chocolate
If you needed an excuse to enjoy dark chocolate, here it is! Chocolate with a high cocoa content (70% or more) helps produce endorphins, the brain’s “feel-good” chemicals. It also contains flavonoids that reduce inflammation and improve blood flow to the brain. Of course, moderation is key, but a little indulgence is good for both the soul and the mind.
Recipe idea: Our Dark Chocolate and Ginger Mousse is a rich, satisfying treat with mental health benefits.
Foods to Avoid
It’s just as important to be mindful of what we avoid in our diets:
- Refined Sugars: These can cause blood sugar spikes, leading to mood swings and irritability.
- Processed Foods: Often low in nutrients and high in unhealthy fats and sugars, these are best kept to a minimum.
- Trans Fats: Found in fried foods and baked goods, these fats increase inflammation and can worsen depressive symptoms.
Cooking as a Tool for Managing Depression
One of the most empowering steps you can take for your mental health is learning to cook nutritious meals. By doing so, you control what goes into your food and ensure you’re eating fresh, nutrient-dense meals that support both gut and brain health.
At The Cooking Academy, I run classes specifically designed to teach you how to cook meals that can help manage symptoms of anxiety and depression. Our Nutritious & Delicious to Manage Your Health & Wellness cookery class is a great place to start if you’re looking to make real, lasting changes to your diet—and by extension, your mental well-being. Alternatively, if you’re reading this from a business perspective – then look at our ‘Wellness in the Workplace’ services where I address large audiences within companies to share this and other topics as workshops and keynote presentations.
Key Takeaways:
- Omega-3s from oily fish like salmon reduce brain inflammation and combat depression.
- Fermented foods such as yoghurt and kefir support gut health and improve mood-regulating neurotransmitters.
- Leafy greens and fibre-rich foods support brain function and gut health, both essential for mental well-being.
- Dark chocolate in moderation can boost your mood by increasing endorphins and reducing inflammation.
- Avoid refined sugars, processed foods, and trans fats to help improve your mental health.
You don’t need to overhaul your entire diet in one go. Small, thoughtful changes can make a big difference. And if you’d like some help along the way, I’d love to see you in one of our classes. Together, we can take control of our mental health through the food we eat.

Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.
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