{"id":20604,"date":"2026-02-27T14:25:21","date_gmt":"2026-02-27T14:25:21","guid":{"rendered":"https:\/\/www.gousto.co.uk\/blog\/?p=20604"},"modified":"2026-03-10T11:26:26","modified_gmt":"2026-03-10T11:26:26","slug":"food-to-boost-your-mood","status":"publish","type":"post","link":"https:\/\/www.gousto.co.uk\/blog\/food-to-boost-your-mood","title":{"rendered":"Feed Your Brain: Food To Boost Your Mood"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 ez-toc-wrap-left counter-flat ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.gousto.co.uk\/blog\/food-to-boost-your-mood\/#How_Diet_Can_Impact_Your_Mood\" >How Diet Can Impact Your Mood?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.gousto.co.uk\/blog\/food-to-boost-your-mood\/#Good_Mood_Nutrients\" >Good Mood Nutrients<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.gousto.co.uk\/blog\/food-to-boost-your-mood\/#Healthy_Gut_Healthy_Mind\" >Healthy Gut, Healthy Mind<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.gousto.co.uk\/blog\/food-to-boost-your-mood\/#Foods_That_Can_Negatively_Affect_Mood\" >Foods That Can Negatively Affect Mood<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.gousto.co.uk\/blog\/food-to-boost-your-mood\/#Small_Food_Changes_Big_Mood_Impact\" >Small Food Changes, Big Mood Impact<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"How_Diet_Can_Impact_Your_Mood\"><\/span><b>How Diet Can Impact Your Mood?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>You might not be feeling blue just because it&#8217;s winter. The food on your plate could be playing a bigger role than you think. Did you know the food choices we make have a large impact on influencing the chemicals in our brain that regulate our <b>energy levels<\/b>, <b>sleep<\/b> and <b>stress<\/b>?<\/p>\n<p>Every bite you take sends chemical instructions to your brain, dictating everything from how you handle stress to whether you wake up feeling rested. Knowing which nutrients help to encourage those <b>\u2018mood boosting\u2019 <\/b>properties will make it easy to swap out overly processed foods for <b>nutrient-rich<\/b> foods that nourish both your body and your mind.<\/p>\n<p>Want to find out more about how to boost your mood through what you eat? Keep reading.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Good_Mood_Nutrients\"><\/span><b>Good Mood Nutrients<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><b>Carbohydrates<\/b><\/h3>\n<p>Carbohydrates often get a bad rep, tarnished by <b>highly processed simple carbohydrates<\/b> such as white bread and high sugar snacks that are linked to weight gain and <b>blood sugar spikes<\/b>. Choosing <b>complex carbohydrates<\/b>, such as wholegrains, that are packed with <a href=\"https:\/\/www.gousto.co.uk\/blog\/how-to-eat-more-fibre\">fibre<\/a> will help your body digest much more slowly than simple carbohydrates, leading to more <b>consistent energy<\/b>, stable blood sugar and a reduction in cravings for sugary snacks. More stable blood sugar levels are linked to fewer <b>energy crashes<\/b> and ultimately a better mood. Gousto now makes it even easier to increase the amount of complex carbohydrates and fibre in your diet by offering the option to swap your carbohydrates for a more <b>nutrient-dense<\/b> option, such as brown rice.<\/p>\n<h4><b>4 Easy Ways To Increase Fibre In Your Diet:<\/b><\/h4>\n<ul>\n<li>Switch to wholegrains like\u00a0 <b>wholewheat spaghetti\u00a0 <\/b>and\u00a0 <b>brown rice<\/b><\/li>\n<li>Add an extra can of\u00a0 <b>beans\u00a0 <\/b>to your dinner<\/li>\n<li>Double up on your side of\u00a0 <b>veg<\/b><\/li>\n<li>Add a sprinkle of\u00a0 <b>seeds\u00a0 <\/b>or\u00a0 <b>nuts\u00a0 <\/b>to your meal<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/recipes\/punchy-peri-peri-chicken-with-buttery-brown-rice-peas\"><strong>Punchy Peri Peri Chicken With Buttery Brown Rice &amp; Peas<\/strong><\/a><\/h3>\n<p>Spice up your protein with this Portuguese peri peri-inspired chicken. You\u2019ll pan fry chicken in peri peri spice before drizzling over creamy peri peri mayo. Serve up with buttery rice, peas and tangy slaw.<\/p>\n<p>Try one of Gousto&#8217;s <a href=\"https:\/\/www.gousto.co.uk\/menu?collection=health-hub\">Protein Hit<\/a> recipes, like this peri peri-inspired chicken and effortlessly swap your simple carbohydrates for wholegrains that keep you fuller for longer.[\/vc_column_text][vc_single_image source=&#8221;external_link&#8221; alignment=&#8221;center&#8221; onclick=&#8221;custom_link&#8221; css=&#8221;&#8221; custom_src=&#8221;https:\/\/production-media.gousto.co.uk\/cms\/mood-image\/7208_Punchy-Peri-Peri-Chicken-With-Buttery-Rice&#8211;Peas_001_0-1737369291680-1756374960631.jpg&#8221; link=&#8221;http:\/\/www.gousto.co.uk\/cookbook\/recipes\/punchy-peri-peri-chicken-with-buttery-brown-rice-peas&#8221;][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><b>Protein<\/b><\/h3>\n<p>Protein has dominated the food scene recently, but there\u2019s a good reason for that. It&#8217;s made up of <b>amino acids<\/b>, some of which are made by the body, and some need to be sourced from our diet; these are called <b>essential amino acids<\/b>. One essential amino acid called <b>tryptophan<\/b> has been found to have <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32272859\/\" target=\"_blank\" rel=\"noopener\">mood-boosting properties<\/a>, which help the body produce <b>serotonin<\/b>. Serotonin helps regulate your <b>sleep cycle<\/b> and <b>appetite<\/b>, while decreased levels of serotonin have been linked to <b>low mood<\/b>.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h4><b>Foods rich in tryptophan:<\/b><\/h4>\n<ul>\n<li>Milk<\/li>\n<li>Nuts<\/li>\n<li>Turkey<\/li>\n<li>Tofu<\/li>\n<li>Fish<\/li>\n<li>Edamame beans<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/recipes\/crispy-turkey-steaks-with-warm-kimchi-potato-salad\"><b>Crispy Turkey Steaks With Warm Kimchi Potato Salad<\/b><\/a><\/h3>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]It\u2019s crunch time with these golden, crumbed turkey steaks. Fry until golden and crisp and pair with a warm kimchi potato salad that hums with heat and tang. Packing in the goodness has never tasted better.<\/p>\n<p>This recipe is high in protein, which contributes to growth in muscle mass. It&#8217;s also a great source of tryptophan![\/vc_column_text][vc_single_image source=&#8221;external_link&#8221; onclick=&#8221;custom_link&#8221; css=&#8221;&#8221; custom_src=&#8221;https:\/\/production-media.gousto.co.uk\/cms\/mood-image\/8930&#8212;Crispy-Turkey-Steaks-With-Warm-Kimchi-Potato-Salad3802-copy-1765549872753.jpg&#8221; link=&#8221;http:\/\/www.gousto.co.uk\/cookbook\/recipes\/crispy-turkey-steaks-with-warm-kimchi-potato-salad&#8221;][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Healthy_Gut_Healthy_Mind\"><\/span><b>Healthy Gut, Healthy Mind<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Serotonin is often thought of as a brain chemical, but studies have shown that around<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7659911\/\" target=\"_blank\" rel=\"noopener\"> <b>90% of serotonin<\/b><\/a> is produced in the gut. The <b>gut-brain axis<\/b> is a powerful system; your brain is influenced by what your gut is telling it, helping it to <b>regulate mood<\/b>, <b>digestion<\/b> and <b>responses to stress<\/b>. Prioritising your gut health has become increasingly more common over the years, and rightfully so, as it is <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7322666\/\" target=\"_blank\" rel=\"noopener\">one of the most important things you can do to <b>improve mental health<\/b><\/a>. So let\u2019s talk <b>prebiotics<\/b> and <b>probiotics<\/b>.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><b>Prebiotics<\/b><\/h3>\n<p>Prebiotics are a group of nutrients, typically rich in <b>fibre<\/b>, that the <b>healthy bacteria<\/b> in your gut love to eat. They helpfully <b>ferment <\/b>these nutrients to create a <b>microbiome<\/b> that the bacteria can<b> thrive<\/b> in, leading to the perfect conditions for the creation of <b>serotonin<\/b>.<\/p>\n<h4><b>Prebiotics Foods:<\/b><\/h4>\n<ul>\n<li>Onions<\/li>\n<li>Garlic<\/li>\n<li>Leeks<\/li>\n<li>Oats<\/li>\n<li>Flaxseed<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><b>Probiotics<\/b><\/h3>\n<p>Probiotics are <b>live microorganisms <\/b>that introduce new <b>beneficial bacteria<\/b> for better gut health. The added <b>diversity of bacteria <\/b>in your gut microbiome allows for a <a href=\"https:\/\/www.nature.com\/articles\/s41522-025-00872-x#Sec2\" target=\"_blank\" rel=\"noopener\">better response to change or stress<\/a>, such as <b>strengthening your immune system<\/b>.<\/p>\n<h4><b>Foods rich in probiotics:<\/b><\/h4>\n<ul>\n<li>Kimchi<\/li>\n<li>Yoghurt<\/li>\n<li>Kefir<\/li>\n<li>Sauerkraut<\/li>\n<li>Kombucha<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/recipes\/oat-crusted-chicken-with-creamy-tarragon-cannellini-beans\"><b>Oat Crusted Chicken With Creamy Tarragon Cannellini Beans<\/b><\/a><\/h3>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]Fibre packed and so, so tasty. You\u2019ll swap breadcrumbs for oats to coat your chicken breast and bake until golden. Serve atop a creamy cannellini bean stew drizzled with parsley and tarragon pesto. Comfort food done right. A source of fibre with at least a third of your recommended daily intake.<\/p>\n<p>This <a href=\"https:\/\/www.gousto.co.uk\/menu?collection=health-hub\">Fibre Fix<\/a> recipe makes it easier than ever to nourish your body and your mind, all in one meal.[\/vc_column_text][vc_single_image source=&#8221;external_link&#8221; alignment=&#8221;center&#8221; onclick=&#8221;custom_link&#8221; css=&#8221;&#8221; custom_src=&#8221;https:\/\/production-media.gousto.co.uk\/cms\/mood-image\/R-8142-2-Oat-Crusted-Chicken-With-Creamy-Tarragon-Cannellini-Beans-V2-2_0-1747826379009.jpg&#8221; link=&#8221;http:\/\/www.gousto.co.uk\/cookbook\/recipes\/oat-crusted-chicken-with-creamy-tarragon-cannellini-beans&#8221;][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><b>Fatty acids<\/b><\/h3>\n<p>Another key way to build up a healthy gut biome is through <b>omega-3 &amp; 6 fatty acids<\/b>, which you likely have heard of due to their benefits of <b>improved brain support<\/b>. Omega-3 fatty acids are typically found in <b>oily fish<\/b> such as <b>salmon<\/b> or <b>mackerel<\/b>, while omega-6 fatty acids are found in <b>nuts<\/b>, <b>seeds<\/b> and <b>oils <\/b>like <b>sunflower<\/b> or <b>veg<\/b>. Both help increase the diversity of bacteria in the gut, encouraging the growth of microbes with <b>anti-inflammatory properties<\/b>. These beneficial bacteria then communicate with the brain via the bloodstream, helping to reduce inflammation and ease symptoms of stress. Alongside many other health benefits, this is why it\u2019s recommended to <b>include at least one portion of <\/b><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/food-types\/fish-and-shellfish-nutrition\/\" target=\"_blank\" rel=\"noopener\"><b>oily fish<\/b><\/a><b> in your diet each week.<\/b>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/recipes\/creamy-mustard-mackerel-beetroot-apple-salad\"><b>Creamy Mustard Mackerel, Beetroot &amp; Apple Salad<\/b><\/a><\/h3>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]This small but mighty salad is packed with roast potatoes, lettuce, apple and beetroot. Drizzle with mustard dressing, top it with mackerel and finish with pumpkin seeds for crunch. Smaller portion under 600 calories, providing 2 of your 5-a-day and a source of protein.<\/p>\n<p>Easily hit your recommended weekly portion of oily fish target with this delicious, nutrient-packed recipe.[\/vc_column_text][vc_single_image source=&#8221;external_link&#8221; alignment=&#8221;center&#8221; onclick=&#8221;custom_link&#8221; css=&#8221;&#8221; custom_src=&#8221;https:\/\/production-media.gousto.co.uk\/cms\/mood-image\/13986_Mustard-Mackerel-Beetroot&#8211;Apple-Warm-Salad_001_0-1767357641709.jpg&#8221; link=&#8221;http:\/\/www.gousto.co.uk\/cookbook\/recipes\/creamy-mustard-mackerel-beetroot-apple-salad&#8221;][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Foods_That_Can_Negatively_Affect_Mood\"><\/span><b>Foods That Can Negatively Affect Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Diets <b>high in sugar<\/b> have been linked to an increased risk of <b>mood instability<\/b>. <b>Simple sugars<\/b> lead your blood sugar to rise very quickly, giving you a <b>dopamine<\/b> hit, then a drastic drop, aka a <b>\u201csugar crash\u201d<\/b>, which can leave you feeling tired or irritable. Similarly, <b>excessive caffeine intake<\/b> can lead to low mood and increased <b>anxiety<\/b>, whilst also <b>disturbing your<\/b> <b>sleep<\/b>. Try swapping your afternoon coffee for a decaf to help stabilise your mood.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Small_Food_Changes_Big_Mood_Impact\"><\/span><b>Small Food Changes, Big Mood Impact<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Making small but<b> conscious changes <\/b>to your diet can have a large, lasting impact on your mood. Food isn\u2019t just fuel for your body but <b>fuel for your brain<\/b>; it works as a tool to <b>support increased mood<\/b>. We shouldn\u2019t restrict ourselves from having the foods we love, but making small changes like swapping your spaghetti for wholegrain spaghetti or adding a handful of nuts alongside your snack can go a long way.<\/p>\n<p>Make nourishing your body and your mind easy by choosing a delicious and nutritious meal from <a href=\"https:\/\/www.gousto.co.uk\/menu\">Gousto\u2019s menu<\/a>, packed with all the <b>essential nutrients<\/b> to boost your mood through <b>balanced meals<\/b>.<\/p>\n<p><i>Recipes start from just<\/i><a href=\"https:\/\/www.gousto.co.uk\/box-prices\"> <i>\u00a33.20 per portion<\/i><\/a><i>*, and you can choose from over 175 dishes every week. Each box comes pre-portioned and perfectly planned, so you can spend more time cooking and less time prepping.\u00a0<\/i><\/p>\n<p><i>*Not including delivery or any new customer introductory discount.<\/i>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;] How Diet Can Impact Your Mood? You might not be feeling blue just because it&#8217;s winter. The food on your plate could be playing a bigger role than you think. Did you know the food choices we make have a large impact on influencing the chemicals in our brain that regulate our energy &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.gousto.co.uk\/blog\/food-to-boost-your-mood\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Feed Your Brain: Food To Boost Your Mood&#8221;<\/span><\/a><\/p>\n","protected":false},"author":102,"featured_media":20612,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[1044,1066,1094,501],"tags":[1055,1069,1070,14,225,588],"class_list":["post-20604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-nutrition-hub","category-gut-health","category-recipes","tag-protein","tag-fibre","tag-gut-health","tag-nutrition","tag-healthy-eating","tag-healthy-food"],"acf":[],"featured_image_src":"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2026\/02\/Red-Cabbage-2-1.jpg","author_info":{"display_name":"Daisy Illing","author_link":"https:\/\/www.gousto.co.uk\/blog\/author\/daisy-illing"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v27.1.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Feed Your Brain: Food To Boost Your Mood | Gousto Blog<\/title>\n<meta name=\"description\" content=\"Learn about which foods can boost your mood. Explore quick and easy ways to nourish your brain with nutrient-packed Gousto recipes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gousto.co.uk\/blog\/food-to-boost-your-mood\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Feed Your Brain: Food To Boost Your Mood\" \/>\n<meta property=\"og:description\" content=\"Learn about which foods can boost your mood. 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