Food and Mood: How What You Eat Affects Your Mental Health and Energy Featuring Special Guest, Victoria Fabo, Culinary Dietitian

It’s Meg, your go-to anti-diet dietitian, and today I want to talk to you about something I see every day with my clients and in my own life. Food affects your mood. Period.

I recently had my friend and colleague Victoria Fabo on the Harmony with Food show. She’s a culinary dietitian with a background in baking and pastry. She’s also a total rockstar in the kitchen and has this beautiful way of blending nutrition with real-life cooking. We had such a fun and honest conversation about how what we eat impacts the way we feel.

Let’s get into it.

Food and Mood Are More Connected Than You Think

We’ve all been there. You go too long without eating and suddenly you’re cranky, tired, and ready to snap. That’s not you being dramatic. That’s your blood sugar dropping and your brain sending out a distress signal.

On the flip side, when you fuel your body with the right foods, your mood can completely shift. You feel calmer. More focused. Less anxious. That’s because certain nutrients directly support brain chemistry. Think serotonin, dopamine, and other feel-good hormones.

Your Gut Is Talking to Your Brain All Day

This isn’t woo-woo. This is science. Your gut and brain are connected through something called the gut-brain axis. So when your gut is inflamed or unbalanced, your mood takes a hit. If you’ve ever felt foggy or irritable after eating a heavy fast food meal, you’ve felt this in action.

Adding more fiber, fermented foods, healthy fats, and colorful fruits and vegetables can help support a healthy gut. And a healthier gut means a better mood.

Warning Signs That Food Might Be Messing with Your Mood

Let’s get real. Here are a few signs food could be the culprit:

• You skip meals then feel anxious or moody

• You get hangry and reach for something quick that leaves you feeling worse

• You rely on coffee all afternoon and then wonder why you can’t sleep

• You feel guilty after eating because you went past full

You are not alone. This isn’t about doing it perfectly. It’s about paying attention and making small changes that actually make you feel better.

Mood-Boosting Foods That Actually Work

Victoria shared some of her favorites and I added mine too. These are real foods that support your body and your brain.

• Dark chocolate

• Berries

• Salmon and other oily fish

• Kimchi or sauerkraut

• Bananas

• Pistachios and pumpkin seeds

• Oats and overnight oats

• Herbal teas like ginger peach or saffron cardamom

One of Victoria’s go-to snacks is her date bites. She blends dates with cocoa powder, maple syrup, sunflower seeds, coconut, and a little oatmeal. They’re easy to make, taste amazing, and actually give you lasting energy.

Be Careful with Supplements

Here’s the part of the show where I always wave my red flag. Supplements are not one size fits all. I see too many people getting their advice from social media and ending up in my office because something went wrong.

We talked on the show about two different people who ended up in the hospital. One had liver damage from turmeric. The other had hepatitis A from a contaminated supplement. Over sixty thousand people are hospitalized every year from things like Tylenol and unregulated herbs.

Please stop guessing. We can test and find out exactly what your body needs. No more wasting money. No more risking your health.

Start Feeling Better Today

Victoria said something during the show that really stuck with me. She said, “Today is the first day of your next chapter.”

I love that. You don’t need to wait for Monday or the first of the month. You can make one small change today that starts to move the needle. Maybe you pack a snack instead of skipping lunch. Maybe you swap your afternoon coffee for a tea. Maybe you get outside and take a breath.

This isn’t about being perfect. It’s about paying attention. Your food choices affect your mood, your energy, and your future. And you deserve to feel your best.

Ready to Get Started?

I’ve got tons of free resources over at harmonywithfood.com. You’ll find recipes, downloads, and even a free frozen pop guide that’s perfect for summer. A pop-up will show up when you visit.

If you’re feeling stuck and want real answers, let’s talk. Book a free call and we’ll figure out what tests you might need and what’s going on in that beautiful body of yours.

Schedule a Free Call WIth Meg

Follow me on Facebook, Instagram, and X. I’m @harmonywithfood everywhere.

Let’s ditch the food confusion and start living better. You got this.

Episode Transcript