Six Food Swaps For Better Mood
By: Kelli Kieselbach
Beyond Brain Chemistry: Understanding the Roots of Mental Health
When it comes to mental health, it’s not just about brain chemistry.
Despite popular belief, serotonin deficiency isn’t the only cause of depression or anxiety — and in many cases, it may not even be the main one. Mental health is complex and influenced by many interconnected systems in the body.
Some of the key biological contributors include:
- Inflammation in the brain – Chronic inflammation can disrupt neurotransmitter
activity and affect how we process emotions. - Blood sugar irregularities – Fluctuating energy levels and blood sugar dips can trigger irritability, anxiety, and low mood.
- Gut health and microbiome imbalances – The gut and brain are in constant communication, and imbalances in gut bacteria can directly impact mood and stress resilience.
- Nutritional deficiencies – Low levels of zinc, iron, vitamin B12, omega-3s, and protein can affect brain function, energy, and emotional wellbeing.
Why a Holistic Approach Matters
Because mental health is influenced by both biological and psychological factors, it makes sense to take a holistic approach.
Nutrition, gut health, and lifestyle support can work alongside talk therapy and medication —not in place of them — helping you address the root causes rather than just the symptoms.
Working with a qualified naturopath or nutritionist can help identify imbalances, uncover underlying triggers, and create a plan that supports both your physical and emotional wellbeing.
Your mental health is complex — and you deserve care that reflects that.
Your Food Really Can Shape Your Mood
What you eat can either fuel stable energy and balanced brain chemistry… or leave you riding the blood sugar rollercoaster, feeling flat, foggy, or irritable.
The good news? You don’t need an extreme diet to support your mood. Even small changes can make a noticeable difference over time.
A Gentle Next Step
| Instead of… | Try this… | Why it helps |
| Chocolate bars or lollies | Good quality dark chocolate (70%+) | Rich in magnesium and antioxidants that support mood and calm. |
| Coffee on an empty stomach | A protein and fibre-rich breakfast first | Balances blood sugar for steady energy and focus. |
| Commercial cereals | Rolled oats with chia seeds and fruit | Fibre and omega-3s support mood and brain health. |
| Packet chips or processed snacks | Salted nuts (any kind!) | Provide protein, healthy fats, and brain-supportive minerals. |
| Ice cream or sweet desserts | Fresh fruit salad with berries and kiwifruit | Boosts antioxidants and vitamin C for brain and immune health. |
| White bread | Wholemeal or rye sourdough | More fibre and B vitamins for stable mood and energy. |
Article supplied with thanks to Kelli Kieselbach.
About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.
Feature image: Canva
