Things I Eat That Boost My Mood

I’m not a scientist, but I have experimented on myself and determined that my brain-gut link is real. Here’s how I use food to keep my mood on lock.

Beans are truly magical

I’m a big believer in what I call “infant psychology.” If I feel emotionally completely wrecked, I check in with my list:

1) Have I been sleeping?

2) What have I been eating?

3) When was the last time I exercised?

One or two of these things can be off at any given time, but if all three are poorly taken care of then I’m headed for disaster.

I’m not intrinsically interested in nutrition, but over time I have realized how much what I eat affects my mood. I have no interest in overhauling my diet on the whole— I love eating vegetarian, but I also have a huge appreciation of hot dogs. However, I’m always grateful to have foods to keep my more luscious tendencies that I also find delicious (besides simply eating more vegetables).

Here are the foods that help boost me if I’m feeling off:

Fermented Foods

Kimchi is by far and beyond my favorite of the fermented vegetables, but pickles, sauerkraut, and miso all hold special places in my heart. This quick crunchy snack is great for a convenience food or as a condiment, but did you know that fermented foods have also been linked to reducing anxiety? Probiotics and probiotics are great for gut health, and have reduced symptoms of depression in rodents.

Curious how to make your own fermented foods? I’m teaching a free class on pickling Sunday, April 25th from 5-6:30. Bring whatever you’d like to pickle, and we’ll do it as a group— the time is an open invitation for your questions on the topic.

Nuts

My best friend munched on some almonds when we went hiking the other day. She giggled to me, “I don’t actually like eating nuts much, but they do make me feel superior.” I laughed, because I know exactly what she’s talking about. Eating nuts as a snack is the moral equivalent of flossing your teeth. If you’re in the habit of it, it probably makes you feel pretty good. If not, you might question how someone ever starts in the first place (they’re very dry!).

Let’s start with the nutritional info. Nuts are high in protein, contain both fiber and healthy fats, keeping you satiated. What’s more they also contain tryptophan, your favorite amino acid from your Thanksgiving turkey. Tryptophan helps in the production of serotonin and melatonin, which in turn both regulate your mood, appetite, pain, and sleep cycles. Crazy, huh?

Want to make your nuts more fun? Most of the time, I’d prefer a nut butter to an actual handful of nuts. Pair it with the banana on this list and get a match made for heaven (that is, if “heaven” means your stomach). If you insist on eating whole nuts instead, toast them with a splash of oil to lightly coat them, plus some salt and your favorite seasoning blend. Put them in your oven at 350 degrees for 5-10 minutes. Watch them! They burn very easily, and you’ll feel foolish.

Bananas

Sugar should never just be the answer, but it’s nice when that energy boost comes in naturally. I can think of more than one personal hunger crisis where a banana saved the day in my life. Although bananas are also sweet enough on their own, I also adore banana desserts.

Bananas, however, are literally also a big mood. They contain a great deal of Vitamin B6, which helps create serotonin (are we seeing a theme here?). They also are a great source of Vitamin C and Potassium, which helps the cells in your nervous system.

Beyond all the nutritional and mood benefits, bananas are great to throw in the freezer either for baking or to blend into banana soft serve.

Beans

Before I give you the lowdown, know this: if you haven’t had good refried beans before, then I pity you. They give off big creamy hedonist vibes while also being the most nutrient-rich thing on your plate.

If you’re at all adjacent to the food or the wellness world these days, then you probably know beans are having a moment. Karen Hurd’s bean protocol has become increasingly popular among my kombucha-drinking brethren. The main shtick behind the bean diets is that it aids you in incorporating more soluble fiber into your diet while also delivering you essential vitamins. In other words, they fill you up while power-washing your digestive system.

In my humble opinion, one of the best ways to eat beans is slightly mashed or pureed. Make a dip, crush some of them in a stew, and make sure you have some crusty bread on hand.

A Tie: Pastries and Rice Rolls

I am first and foremost a cook and food lover, and I don’t have any dietary restrictions. One of the great joys of living where I do is getting to experience the food in the neighborhood that I would not make on my own. Because in Lower Manhattan, this often distills into the pastries at the bakeries and the treats in Chinatown. Nothing boosts my mood quite like eating a perfect Kouign Amann or dim sum. It’s incredibly important to me to enjoy food for its form rather than its function. I’m a huge advocate of eating for the sake of eating on occasion. It’s amazing when the health benefits line up with what you want to eat, but eating what you want is a perfectly acceptable band-aid for a bad day every once and a while.