Here’s another compelling reason to eat nutritiously: it may help you feel better, literally.

Research shows that people appear to cope well with stress and have better mental wellbeing when eating a healthy diet.¹
So how can you eat to support better mental wellbeing? You can start by adding these three habits to your diet:
- Eat more foods that are high in fibre
There are millions of bacteria that live in your gut. People seem to have improved mental health when the gut bacteria is
healthy. Fibre is good for your gut bacteria.^1,2
Top choices for fibre foods include chickpeas, lentils, beans, vegetables of all colours, fruits, nuts, seeds and whole grains.
 

-Eat more healthy fats and oils
Inflammation in the body raises a person’s risk for experiencing depression and anxiety. Healthy fats, especially omega-3 fats, may lower inflammation. ²
Foods that are rich in omega-3 fats include oily fish like salmon, mackerel or tuna. Healthy fats are also found in olive oil, nuts, seeds and avocado.
 

-Eat less foods that are processed and sugary
Foods that are highly processed and loaded with sugar causes your blood sugar levels to shoot up very quickly. It makes you feel a burst of energy, but this
doesn’t last long. You feel a sudden tiredness afterward, which can affect your mood. ²
Some foods to limit are packaged biscuits and snacks, fast food, sweet baked treats, lollies, chocolate, and sugary drinks.

How will you add nutrition to your mental health self-care routine this month?
 

References:
1. Queensland Government. Good mood food – how food influences mental wellbeing. Queensland Health, 2019. Available from: https://www.health.qld.gov.au/newsevents/
news/good-mood-food-how-food-influences-mental-wellbeing-anxiety-depression-stress
2. Nutrition Australia. Nutrition and Mood – What’s the connection? Nutrition Australia, 2021. Available from: https://nutritionaustralia.org/division/nsw/nutrition-andmood-
whats-the-connection/