Feeling Hangry? How Food Shapes Your Mood

We’ve all reached for chocolate when feeling low or noticed irritability after too much junk food. The truth is, what we eat doesn’t just fuel our bodies — it directly influences how we think, feel, and respond to stress.

Your brain works around the clock and relies on a steady supply of nutrients to function properly. Diets rich in vitamins, minerals, protein, and whole foods support balance and resilience, while refined sugars and processed foods can drive energy crashes, poor focus, and mood swings.

Let’s break down how food affects the chemistry of your mood.

Endorphins: Nature’s Mood Boosters

Endorphins are chemicals that help ease stress and pain while promoting pleasure. They’re released when we exercise, laugh, or fall in love — but food can trigger them too.

• Dark chocolate releases endorphins, serotonin, and dopamine, creating a temporary lift in mood.

• Chilies contain capsaicin, which tricks the brain into thinking we’re in pain, prompting a rush of endorphins that leaves us feeling euphoric.

Serotonin: The Calm Regulator

Serotonin regulates mood, sleep, and digestion. It’s produced from tryptophan, an amino acid found in protein-rich foods like nuts, cheese, and red meat.

Most serotonin is actually produced in the gut, so a healthy gut microbiome is essential. Fiber-rich foods such as oats, beans, lentils, and fruit help nourish gut bacteria and support serotonin production.

Dopamine: The Reward Chemical

Dopamine plays a key role in motivation and emotional response. It’s made from the amino acid tyrosine, found in foods like eggs, poultry, and fish.

Interestingly, curcumin, the active compound in turmeric, has been shown to boost dopamine levels and reduce inflammation, making it a powerful food ingredient for mood support.

Carbohydrates and Mood

Not all carbs are created equal. Low-GI foods such as oats, brown rice, and wholegrain pasta provide steady energy, helping to maintain concentration and a stable mood.

By contrast, high-GI foods like sugary snacks deliver a quick rush but often lead to sharp energy dips, irritability, and cravings — the classic “hangry” state.

Key Nutrients for Mental Wellbeing

Several vitamins and minerals play an important role in brain health and mood regulation:

• Magnesium – Supports stress relief and relaxation (found in spinach, kale, seeds).

• Choline – Aids memory and cognition (eggs, salmon, beef).

• Chromium – Involved in serotonin production (broccoli, potatoes, wholegrains).

• Omega-3 fatty acids – Help reduce anxiety and support brain function (oily fish, marine algae, flaxseed, chia, walnuts).

Hydration and Focus

Dehydration can affect mood just as much as diet. Water helps deliver nutrients to the brain, supporting memory, focus, and overall wellbeing. Aim to sip fluids consistently throughout the day, not just when thirsty.

Takeaway

Food isn’t just fuel — it’s chemistry. By building habits around whole foods, protein, healthy fats, and hydration, you can stabilise mood, sharpen focus, and reduce stress.

Creating a consistent eating pattern, rather than swinging between restriction and indulgence, helps your brain and body work at their best.