The connection between diet and mental health is stronger than you might think, says Juaquito Jorge, M.D., a Weight Management Specialist and Bariatric Surgeon with Piedmont Weight Management & Bariatric Surgery in Augusta. “What you eat not only fuels your body but also significantly impacts your mood, energy levels and overall mental well-being,” Dr. Jorge says. “Research shows that certain foods can help reduce symptoms of depression and anxiety while promoting better brain function.”

Here is how nutrition can support your mental health and what foods to prioritize.

1. The Gut-Brain Connection

Your gut is often called your "second brain" because it produces about 90 percent of the body’s serotonin, which regulates mood, sleep and appetite, Dr. Jorge explains. “A healthy gut microbiome — supported by probiotics and fiber-rich foods — is critical to mental health,” he says. “Consuming fermented foods like yogurt, kefir, kimchi and sauerkraut can improve gut health and, in turn, boost serotonin production.”

2. Anti-Inflammatory Foods for a Better Mood

Chronic inflammation has been linked to depression and other mental health disorders. Anti-inflammatory foods such as fatty fish (rich in omega-3 fatty acids), berries, leafy greens, nuts, seeds, turmeric and ginger can help reduce inflammation, Dr. Jorge says. These foods not only support physical health but also contribute to improved emotional well-being.

3. The Role of Plant-Based Whole Foods

Dr, Jorge says plant-based diets rich in fruits, vegetables, whole grains, nuts and seeds provide essential vitamins, minerals and antioxidants that protect brain cells from oxidative stress. For example:

• Folate: Found in leafy greens and legumes, folate supports neurotransmitter production.
• Vitamin C: Found in citrus fruits and bell peppers, vitamin C helps combat stress by reducing cortisol levels.
• Magnesium: Found in nuts and seeds, magnesium promotes relaxation and better sleep.

4. Foods to Limit for Mental Health

While some foods support mental well-being, Dr. Jorge says others can have the opposite effect:

• Processed Foods: Chips, crackers, baked goods and frozen meals often contain added sugars and unhealthy fats, contributing to inflammation.
• Sugary Drinks: Sodas and sweetened juices cause blood sugar spikes followed by crashes that can leave you feeling fatigued or irritable.
• Saturated Fats: Found in red meat and processed meats, these fats may negatively impact brain health if consumed excessively.

Moderation is key — enjoy these foods occasionally rather than making them dietary staples, Dr. Jorge says.

5. Practical Tips for Eating for Mental Health

Dr. Jorge encourages these tips to optimize your diet for mental well-being:

• Balance Your Plate: Include lean proteins, whole grains, healthy fats (like olive oil) and plenty of vegetables at every meal.
• Hydrate: Dehydration can lead to fatigue and concentration issues; aim for at least eight cups of water daily.
• Avoid Blood Sugar Swings: Pair carbohydrates with protein or healthy fats to stabilize blood sugar levels throughout the day.
• Plan Ahead: Meal prepping can help ensure you have nutrient-dense options readily available during busy days.

6. The Importance of Lifestyle Factors

While nutrition is vital for mental health, it works best when combined with other healthy habits:

• Consistent Activity: Physical activity releases endorphins that improve mood.
• High Quality Sleep: Poor sleep disrupts brain function and emotional regulation.
• Effective stress management: Mindfulness practices like meditation or yoga can complement a healthy diet.
• Encouragement for Your Journey

“Eating for mental health doesn’t have to be complicated or restrictive,” Dr. Jorge says. “Small changes — like adding more vegetables to your meals or swapping sugary snacks for nuts — can make a big difference over time. Remember that food is just one piece of the puzzle; if you’re struggling with your mental health, seek professional support from a counselor or healthcare provider.”