Why Do I Feel Low Energy?

The Powerful Link Between Food and Mood

How Food Influences Your Mood

As a clinical dietitian in my practice, I often meet people who complain of chronic fatigue, mood swings, anxiety, or sleep problems, even though standard treatment does not always bring the expected results. Many of them do not realise that the source of these ailments may lie… in the gut. What we eat not only affects our physique but also directly shapes our well-being and mental health. In this article, I want to show you how strong the link is between diet and mood, and how conscious nutritional choices can become a powerful tool for building mental resilience.

The Gut — Our Second Brain and Neurotransmitter Factory

It is not without reason that the gut is called the “second brain”. It is here that a full 90% of serotonin — the happiness hormone which plays a key role in regulating mood, sleep, and appetite — is produced. The state of your gut microbiota directly influences the production of this neurotransmitter. Dysbiosis (an imbalance of gut bacteria) and a leaky gut barrier can significantly lower serotonin production, leading to anxiety, depressive states, and sleep problems.

Research shows that the gut and brain communicate with each other incessantly via the gut-brain axis. Interestingly, as much as 80% of neural signals travel from the gut to the brain, and only 20% in the opposite direction. This means that how our gut functions largely shapes our emotions and mood.

Photo by Kobby Mendez on Unsplash

Sugar — The Sweet Mood Killer

Nowadays, we consume on average over 40 kg of sugar per year, whereas our ancestors consumed a maximum of 2 kg. This is a drastic change that has a huge impact on our mental health. Fructose is 2.5 times more addictive than glucose and destabilises hormonal balance.

Excess sugar causes sharp spikes in insulin and blood glucose, which translate into mood swings. Initially, we feel euphoria (thanks to a sudden serotonin rush), but shortly afterwards, we experience an energy crash and worsened mood. Additionally, excessive sugar intake leads to inflammation, decreased concentration, and poorer mental health.

The impact of sugar on mood compared to a blood sugar-stabilising diet:

• A high-sugar diet leads to: energy fluctuations and sudden crashes -> irritability and anxiety -> frequent hunger pangs -> elevated inflammation.
• A blood sugar-stabilising diet leads to: energy stable throughout the day -> emotional balance -> a feeling of satiety -> reduced inflammation.

Inflammation — The Silent Enemy of the Psyche

Chronic inflammation in the body is one of the most important mechanisms linking diet to poorer mental well-being. Inflammation in the gut can lead to microdamage to the blood-brain barrier. This opens the door for toxins and pro-inflammatory cytokines, which — upon reaching the brain — trigger emotional disturbances.

Depression, memory problems, brain fog, and even aggression can be consequences of an improper diet and chronic inflammation in the body. Research shows that people with depression often have reduced levels of bacteria that produce butyric acid (which has anti-inflammatory action), directly translating to poorer well-being.

Micronutrients — Fuel for the Brain

For the brain to function properly, it needs a range of key nutrients. Deficiencies in magnesium, iron, vitamin B12, zinc, selenium, vitamin D3, and omega-3 fatty acids can lead to insomnia, anxiety, and low mood.

Since 60% of the brain is made of fat, the crucial building blocks are DHA and EPA fatty acids (from the omega-3 group). Their lack in the diet affects memory, concentration ability, and emotion regulation. In my practice, I often observe that omega-3 supplementation brings significant mood improvement in patients with depression. If you are looking for high-quality omega-3, feel free to message me, and I can recommend the one I use personally and with my patients.

Fibre — Food for Good Bacteria

Dietary fibre, especially soluble fibre, serves as food for beneficial gut bacteria. Together with insoluble fibre, it supports gut integrity and limits the penetration of toxins into the bloodstream.

Fibre-rich foods (fermented foods, vegetables, probiotics) stimulate the production of short-chain fatty acids (SCFAs), such as butyric acid, which have anti-inflammatory effects and nourish gut cells. This directly translates to better mood and mental balance. Research conducted on an Iranian population showed that people who consumed the most fibre had a 33% lower risk of anxiety and a 29% lower risk of psychological disorders.

Photo by Markus Spiske on Unsplash

Hydration — The Underrated Ally of the Psyche

Adequate hydration is crucial for the brain’s proper functioning. Dehydration sets in before we even feel thirsty, and even mild dehydration can impair concentration, memory, and the ability to think logically.

Coffee and tea, in excess, flush out magnesium, and ‘light’ drinks are even more toxic than regular ones due to their artificial sweetener content. Water is the best choice for the brain and mental well-being. A study of nurses who frequently consumed coffee and sugary drinks observed a greater tendency for emotional eating and poorer dietary habits.

Circadian Rhythm and Meal Regularity

Eating at consistent times regulates the biological rhythm, supporting the secretion of hormones (including serotonin and melatonin) and the proper functioning of the nervous system.

Disrupting meal times shatters the circadian rhythm, leading to sleep problems, chronic fatigue, and low mood. Regular meals help maintain stable energy levels and emotions. In my practice, I often observe that the simple introduction of meal regularity significantly improves patients’ well-being.

Diversity — The Key to Mental Health

Monotonous menus, lacking variety, lead to deficiencies in trace elements and antioxidants, which weaken mental resilience. Nuts, seeds, anti-inflammatory spices (turmeric, cinnamon, cloves), or algae (chlorella, spirulina) enrich the diet and protect the nervous system.

Research shows that the Mediterranean dietary pattern, rich in vegetables, fruit, wholegrain products, fish, and olive oil, is associated with up to a 30% lower risk of depression compared to a Western diet rich in processed foods.

Photo by Nate Johnston on Unsplash

Mindful Eating — The Foundation of a Calm Mind

The psyche doesn’t end in the head — its foundation lies in the gut, diet, and mitochondria. The quality of our daily choices determines how we feel and think. A healthy diet, fibre, hydration, and meal regularity are the simplest, yet most effective tools for building mental and emotional resilience.

In my practice, I observe that patients who introduce conscious dietary choices often experience an improvement in mood within just a few weeks. This isn’t magic — it’s the science of how nutrition influences our biology. Below you’ll find practical tips that you can start implementing in your diet today.

Practical Tips for Improving Mood Through Diet

• Support your gut — include fermented foods and fibre.
• Limit sugar — avoid processed foods and sugary drinks.
• Choose anti-inflammatory foods — fatty fish, nuts, olive oil, berries.
• Remember to hydrate — drink mainly water, at least 1.5–2 litres daily.
• Eat regularly — 4–5 meals at consistent intervals.
• Prioritise variety — the more colours on your plate, the better.
• Cook consciously — avoid frying; choose steaming, baking.

Summary

As you can see, what we eat has a tremendous impact on our mood and mental health. In my practice, I have repeatedly observed how changing one’s diet can revolutionise a patient’s well-being. That’s why I encourage you to make conscious nutritional choices — your brain and gut will thank you for it!

💙 Take care of your gut, and it will take care of your mood!

“Health is the greatest human value”

AnaskoMed, Your Dietitian & Nutritionist

AnaskoMed Clinic is based on EBM (Evidence Based Medicine) medicine based on facts and reliable sources. Learn more about how we ensure the quality of our content at www.anaskomed.clinic

Remember that the information in this article is not a diet or education tailored individually, so if you have any health problems or your diet is more demanding, use the option of individual dietary cooperation or contact your doctor before using it.

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