Research Shows Eating These 7 Foods Makes You Happier

When we think about happiness, it’s impossible to ignore the connection to food. Whether it’s reminiscing about home-baked cookies, indulging in a comforting bowl of pasta, or sharing a meal with loved ones, food often brings us joy. However, considering the bulk of the Standard American Diet consists of processed foods, refined sugars, and inflammatory ingredients, the happiness we experience while eating these indulgent treats is often short-lived (about 1-2 hours) — and even detrimental to our health. Although these foods seemingly provide a quick burst of happiness, they can also lead to energy crashes, weight gain, and other health issues that diminish our overall well-being. So how can you explain this? Much like addictive substances, ultra-processed foods have been shown to ignite the reward and pleasure systems in our brains, leading to temporary feelings of pleasure rather than sustained happiness.

The good news is that certain healthy foods not only offer a more lasting boost to our mood, but also support our overall health. Providing sustained energy and benefits for both our mental and cognitive health, here are the best healthy foods that naturally boost happiness.

The Gut-Brain Connection

To understand how our diet can influence our mental health, it’s important to first understand a key concept: the gut-brain connection.

Also known as the gut-brain axis, the gut-brain connection is a complex bi-directional communication pathway that allows for constant communication between our gut and brain. Involving our central nervous system and enteric nervous system (which controls the gastrointestinal tract), there’s evidence to suggest that the health of our gut microbiome plays a direct role in the functionality of this network. Recent studies have shown that a balanced and diverse gut microbiome can positively influence our mood, stress levels, and cognitive function, while an imbalanced gut can contribute to poor mental health, including feelings of anxiety and depression.

Knowing this, it’s easy to understand how our food choices can impact our mental health, considering the foods we eat directly affect the health of our gut microbiome!

These 7 Science-Backed Foods Naturally Boost Happiness

#1 Fermented Foods

There’s a reason that fermented foods like yogurt, kefir, sauerkraut, and kimchi are trending in the wellness world — in addition to being tasty and nutrient-rich, fermented foods are powerful allies for your mental health. Rich in probiotics, these foods support a healthy gut microbiome, which in turn, can positively influence our mood and cognitive function.

Here are some ways to include fermented foods in your diet:

Make a high-protein yogurt parfait using a Greek yogurt base
Top your salads and sandwiches with a serving of sauerkraut or kimchi
Enjoy kimchi as a topping for stir-fries
Use yogurt in place of sour cream or cream cheese as a better-for-you swap

#2 Berries

Berries, such as blueberries, strawberries, and raspberries, are not only sweet, low-sugar fruits perfect for boosting health and supporting weight loss goals, but they’re also packed with powerful antioxidants and nutrients that can boost your mood. These vibrant fruits are rich in flavonoids, which have been shown to reduce inflammation and oxidative stress — two factors that can negatively impact brain health. Plus, they’ve even been shown to increase the production of dopamine, a neurotransmitter linked to feelings of pleasure and happiness. For optimal benefits, you’ll want to include berries in your diet on a consistent basis, as regular consumption is associated with improvements in mood and cognitive function.

Here are some ways to enjoy the mood-boosting benefits of berries:

Enjoy a bowl of mixed berries, plain as a snack
Add frozen berries to your smoothie for a low-sugar fruit
Use them as a topping for yogurt bowls, oatmeal, and chia seed pudding
Add fresh berries such as strawberries or blueberries to salads

#3 Dark Chocolate

While not all chocolate is created equal, unsweetened chocolate that is at least 70% dark can offer a delicious boost to your mental health. Rich in flavonoids and theobromine, which are known for their antioxidant properties and ability to improve blood flow to the brain, these compounds can enhance cognitive function and give your mood a lift. Plus, enjoying a small piece of dark chocolate as part of your daily routine can supply your body with magnesium, a mineral important for reducing anxiety and improving overall mood.

Here are some ways to enjoy the health benefits of dark chocolate:

Add a tablespoon of unsweetened cacao to your smoothie or oat bowl
Mix dark chocolate chips into your homemade trail mix or granola
Enjoy a few pieces as a healthy snack alongside fresh berries or your favorite fruit

#4 Fatty Fish

Fatty fish such as salmon, mackerel, sardines, and trout are not only delicious additions to any healthy diet, but also incredibly beneficial for mental health. These fish are rich in omega-3 fatty acids, particularly EPA and DHA, which are essential for brain health and function. In fact, omega-3s are one of the best mood-boosting nutrients, particularly known for their ability to reduce inflammation and promote the production of mood-regulating neurotransmitters like serotonin. There’s evidence to suggest that individuals who consume higher amounts of omega-3s have lower rates of depression and anxiety, likely due to the enhanced structural integrity and improved communication between brain cells, which can enhance cognitive function and emotional regulation.

Here are some ways to include fatty fish in your diet:

Enjoy salmon grilled with a squeeze of lemon
Top your salad with canned sardines for a boost of protein and healthy fats
Bake mackerel or trout alongside your favorite roasted veggies for a simple sheet-pan dinner

#5 Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are powerhouses of essential nutrients that can significantly enhance your mood and overall mental health. These green veggies are packed with vitamins, minerals, and antioxidants that support brain function and emotional well-being, such as folate, a B vitamin abundant in leafy greens needed for the synthesis of neurotransmitters like serotonin and dopamine. Magnesium, another key nutrient in leafy greens, has been shown to help alleviate symptoms of anxiety and promote relaxation. Additionally, the high antioxidant and fiber content in these vegetables helps combat inflammation and oxidative stress, both of which can negatively affect brain health.

Here are some tasty ways to enjoy dark leafy greens:

Add a cup of blended spinach to your baked goods, such as banana bread
Add spinach or baby kale to your smoothies
Make a warm salad with mixed dark leafy greens as the base
Add arugula or spinach to homemade dips and spreads like pesto

#6 Nuts and Seeds

Nuts and seeds, including almonds, walnuts, chia, hemp, and flaxseeds, might be small, but they’re mighty when it comes to boosting your mood and supporting mental health. These nutrient-dense foods are packed with essential fats, protein, fiber, vitamins, and minerals, all of which contribute to brain health. Omega-3 fatty acids — particularly rich in walnuts, flax, chia, and hemp seeds — are especially beneficial for reducing inflammation and promoting the production of mood-regulating neurotransmitters. The magnesium found in these foods also plays a critical role in brain function and mood regulation, helping to alleviate symptoms of anxiety and improve overall mental well-being.

Here are some ways to include them in your diet:

Add a tablespoon of nut butter to your morning smoothie or overnight oats
Top your warm bowl of oatmeal with a serving of mixed nuts and seeds
Make a homemade trail mix and enjoy it as a mood-boosting snack
Prep a batch of homemade nut and seed milk at the beginning of the week

#7 Whole Grains

Whole grains, such as oats, quinoa, brown rice, and buckwheat, are excellent for supporting mental health and boosting happiness. These grains are rich in complex carbohydrates, fiber, and essential nutrients like B vitamins, which are crucial for brain function and emotional well-being. While often deemed as “bad,” complex carbohydrates help maintain steady blood sugar levels and provide a consistent source of energy for the brain — they are imperative for our health! This is especially true for mental health, with research linking increased consumption of whole grains to lower rates of depression and anxiety (largely due to B vitamins, particularly B6, B12, and folate, which are vital for producing neurotransmitters like serotonin and dopamine). Additionally, the high fiber content in whole grains supports a healthy gut microbiome, which is closely linked to mood support through the gut-brain axis.

Here are some ways to include nutrient-rich whole grains in your diet:

Use quinoa as the base for your nourish bowl
Meal prep overnight oats for grab-and-go breakfast
Swap white flour for oat flour or buckwheat in baked goods and recipes
Make a homemade poke bowl using a base of brown rice

The Takeaway

Simply put, the foods we eat can have a profound impact on our mental health and happiness. By incorporating fermented foods, dark chocolate, fatty fish, berries, leafy greens, nuts, seeds, and whole grains into our diets, we can support our gut-brain connection and boost our mood. So, next time you’re planning your meals, remember that choosing foods that make you happy (for the long-term) isn’t just about foods that excite your taste buds — it’s about foods that are both delicious and good for our mental well-being too.