{"id":207391,"date":"2025-12-23T20:34:10","date_gmt":"2025-12-23T20:34:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/207391\/"},"modified":"2025-12-23T20:34:10","modified_gmt":"2025-12-23T20:34:10","slug":"are-wholegrains-and-omega-3-the-key-to-happiness-what-experts-say","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/207391\/","title":{"rendered":"Are Wholegrains and Omega-3 the Key to Happiness? What Experts Say"},"content":{"rendered":"

\"AShare on Pinterest<\/a>Research shows that certain foods can affect your mood in different ways, including making you happier. Image Credit: Ani Dimi\/StocksyResearch shows that certain foods can affect your mood in different ways. A recent study notes that a diet that is high in ultra-processed foods and refined carbohydrates can increase a person\u2019s risk of depression. Other research has shown that the fermentable fiber in whole grains can improve the health of the gut microbiome, leading to an improved mood and a decreased risk of mood disorders. <\/p>\n

Over the years, extensive research has been conducted on the impact of various foods on physical health and their effects on the body. However, some researchers have been investigating<\/a> how food may affect mood and mental health. <\/p>\n

There is a recently developed field of psychiatry known as \u201c.\u201d This specialized branch focuses on<\/a> examining the relationship between eating habits, dietary factors, and mental health disorders. This is to help form methods of prevention and treatment for mental health<\/a> disorders. <\/p>\n

\u201cThe field of nutritional psychology, which evolved almost ten years ago, has gained traction due to a tremendous amount of high quality data linking food to beneficial (or worsening) mental health outcomes,\u201d Kristin Kirkpatrick<\/a>, a registered dietitian. <\/p>\n

Research has found that certain foods can help uplift a person\u2019s mood and help protect them from depression<\/a>. However, other foods can negatively affect mood and increase the risk of depression. <\/p>\n

There is a lot of evidence to show that sweets and ultra-processed<\/a> foods can negatively affect mood and even increase the risk of depression. <\/p>\n

\u201cStudies show associations for multiple reasons, including but not limited to an increased risk of inflammation, high sugar \/ low fiber, which can negatively impact the microbiome, exclusion of antioxidant foods<\/a>, [and the] inclusion of additives,\u201d Kirkpatrick told Healthline. <\/p>\n

In the long term, such as months or years, too many of these types of foods can begin to affect your mental health. <\/p>\n

This finding aligns with a 2023 study published in JAMA Network<\/a>. This study found that a higher intake of ultra-processed foods, particularly artificial sweeteners<\/a> and artificially sweetened beverages, may lead to an increased risk of depression in some people. <\/p>\n

Indeed, a 2019 study<\/a> notes that people who replace ultra-processed foods in their diet with more whole and minimally processed foods, such as in a Mediterranean diet<\/a>, saw a decrease in their depression. <\/p>\n

However, a 2021 study<\/a> found that people who believe that ultra-processed foods make them feel happier tend to eat more. <\/p>\n

Scientists are still trying to identify exactly which foods can make people the happiest. However, at this point, some experts list whole grains<\/a> as a top candidate. This is because whole grains show some minor evidence<\/a> for potentially boosting mood. <\/p>\n

Kirkpatrick noted that a plant-based Mediterranean diet has been associated<\/a> with lower depression scores.<\/p>\n

\u201cNoteworthy in this diet was the inclusion of omega-3 fatty acids, colorful plants like berries, extra virgin olive oil<\/a>, leafy greens<\/a>, and lean sources of protein,\u201d she said. \u201cIn addition to this, supplementation with vitamin D<\/a> and fish oil<\/a> (especially if marine-based foods are low in the diet) has been shown to assist with both depression and anxiety.\u201d <\/p>\n

The idea that the gut and the brain operate in continuous and bidirectional communication has been around since ancient Greece<\/a>. Modern brain imaging has been able to show that gut stimuli can activate certain areas of the brain that are involved with emotional regulation.<\/p>\n

Kirkpatrick added that it is essential to recognize the role the microbiome plays in influencing mental health outcomes. This means a diet high in fiber<\/a>, probiotics, and prebiotics should also be focused on. <\/p>\n

Whole grains contain fermentable fiber<\/a>, which bacteria in the gut can digest. Fermentable fiber can help improve the health of your microbiome. The microbiome<\/a> is the collection of microbes, including bacteria, viruses, and fungi, that naturally reside on and within our bodies. <\/p>\n

Michelle Routhenstein, a registered dietitian nutritionist and founder of Entirely Nourished<\/a>, suggested the following additional foods that may improve mood.<\/p>\n

\u201cFatty fish like salmon, sardines, and mackerel provide long-chain omega-3 fatty acids, EPA and DHA, which are incorporated into brain cell membranes, improving fluidity and communication between neurons,\u201d she told Healthline. <\/p>\n

\u201cEPA and DHA also have anti-inflammatory effects that may protect against neuroinflammation, which is linked to depressive symptoms.\u201d <\/p>\n

Routhenstein offered the following suggestions: <\/p>\n

Fermented foods like yogurt or kefir: may promote a healthy gut microbiome<\/a>, which communicates with the brain and can influence mood regulation.Nuts and seeds, especially pumpkin seeds: rich in magnesium<\/a>, a mineral that plays a key role in supporting brain function and mood.Polyphenol-rich foods such as dark chocolate, wild blueberries, black elderberries, nuts, seeds, apples, artichokes, red onions, and herbs like peppermint: contain antioxidants and anti-inflammatory compounds that may help support brain health and mood.<\/p>\n

Experts say there are various ways food can help boost your mood.<\/p>\n

\u201cFood plays a big role, of course, but it\u2019s not [just] about what you should have but also about what you should limit. Limits should be made on sugar, refined grains, UPF [ultra-processed foods], and alcohol<\/a>, while an attention to getting plenty of color and high nutrient density should be focused on,\u201d Kirkpatrick said. <\/p>\n

\u201cIn addition to this, managing stress, exercise, and adequate, high quality sleep are also important.\u201d<\/p>\n

She offered the following tips: <\/p>\n

If you\u2019re going to get desserts during the holidays, focus on ones that actually may help you, like dark chocolate and berriesWhen at a party, limit alcohol to help with portion control. Then eat until you are no longer hungry, not till you\u2019re full. This may look like trying everything, but having just a bite.Substitute when you can at holiday meals, for example: Use extra virgin olive oil instead of butter<\/a>Use yogurt instead of cream<\/a>Use cauliflower puree instead of white potatoes Have wild fatty fish instead of red meat Drink seltzer water with fresh lemon or lime instead of sugary drinks<\/p>\n

Routhenstein noted the following ways you may be able to support your mood and mental health with food during the holidays: <\/p>\n

Plan ahead: Think about meals, gatherings, and activities in advance to reduce last-minute stress.Maintain your routine: Try not to stray too far from your regular sleep, movement, and eating habits. Small consistency matters.Set boundaries: Protect your time and energy, say no when needed, and carve out moments for rest or self-care.Mindful indulgence: Enjoy holiday treats in a way that feels satisfying without feeling extreme or restrictive.<\/p>\n

\u201cCombining mindful nutrition with stress management can help you feel more balanced, energized, and emotionally resilient during the holidays,\u201d said Routhenstein.<\/p>\n","protected":false},"excerpt":{"rendered":"Share on PinterestResearch shows that certain foods can affect your mood in different ways, including making you happier.…\n","protected":false},"author":2,"featured_media":207392,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35],"tags":[103,61,60,410,411],"class_list":{"0":"post-207391","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-health","9":"tag-ie","10":"tag-ireland","11":"tag-mental-health","12":"tag-mentalhealth"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/207391","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=207391"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/207391\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/207392"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=207391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=207391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=207391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}