The Gut-Brain Connection: Why Food Affects Mood

You’ve probably heard the saying “you are what you eat,” but have you considered that your mood is also what you eat? There’s growing evidence that our diet directly impacts our mental and emotional health. For instance, a recent study showed that young adults who shifted to a Mediterranean-style diet (rich in vegetables, fruits, and whole foods) had significantly reduced depression symptoms after just three weeksnpr.org. Meanwhile, their peers who stuck to a diet high in processed foods saw no improvementnpr.org. I remember sharing this snippet with Carla during one of our sessions. Her eyes widened – “So, you’re saying my food might be causing some of my low moods?” Exactly. When we consistently consume nutrient-poor foods (refined carbs, sugary snacks, etc.), our bodies lack the building blocks needed for brain health and mood-regulating hormones.

Here’s a quick rundown of the “gut-brain connection”: Our gut is sometimes called our “second brain” because it produces many of the same neurotransmitters (like serotonin) that regulate mood. A diet high in fiber, healthy fats, and antioxidants nourishes beneficial gut bacteria, which in turn can positively influence those mood chemicals. On the flip side, diets high in sugar and processed ingredients can lead to inflammation and disrupt the gut microbiome, potentially contributing to feelings of anxiety or depression. Even adequate protein matters – it provides amino acids like tryptophan, which is a precursor to serotonin (the “feel good” hormone).

Carla’s typical diet was low on fresh foods and high on convenience. No judgment – as a mom and professional, I know how hard balanced eating can be! We started small. Each morning, she swapped her sugary cereal for Greek yogurt with berries and a drizzle of honey. Berries are loaded with antioxidants (great for brain health), and yogurt provides probiotics that support gut health. She also began adding a handful of spinach to her lunchtime smoothie. These steps alone increased her intake of folate, vitamin C, and fiber – nutrients linked to lower rates of depression and better mood stability. Indeed, eating high-quality foods (rich in vitamins, minerals, and antioxidants) nourishes the brain and protects it from oxidative stresshealth.harvard.edu, effectively acting as natural “brain food.”

Foundational Nutrition: Small Changes, Big Impact

One thing I emphasize to beginners is that healthy eating for emotional well-being doesn’t have to be complicated. We’re not aiming for perfection or a fancy diet; we’re focusing on consistency and variety. Here are a few foundational changes that made a huge difference for Carla (and could for you too):

• Hydration and Citrus: Carla admitted she ran on coffee and seldom drank water. Dehydration can actually sap your energy and mood. We set a goal for her to drink at least 8 glasses of water a day. To make it appealing, she started flavoring her water with a drop of doTERRA Lemon essential oil – a tip I adore from doTERRA’s Healthy Eating guidelines: “Exchange juices and sodas for water with a drop of Lemon essential oil.”doterra.com This gave her water a refreshing taste and a gentle detoxifying boost (citrus oils can help with cleansing the body). Plus, the bright scent of lemon subtly lifted her spirits each time she took a sip. It’s a wonderfully simple way to cut down on sugary drinks while also enjoying the mood benefits of citrus. Citrus oils like Lemon and Wild Orange are known to uplift the mood with their invigorating aromasdoterra.comdoterra.com, so lemon water sort of gave her a double benefit – better hydration and a mini aromatherapy session!

• Balanced Breakfast: Instead of a pastry, Carla began eating a bowl of oatmeal with chopped nuts and a sliced banana, or whole-grain toast with avocado and a boiled egg. This provides a mix of complex carbs, healthy fats, and protein to keep blood sugar steady. I explained to her that spikes and crashes in blood sugar can feel like mood swings – ever been hangry (hungry-angry)? It’s a real thing. A high-fiber, protein-rich breakfast sets a stable tone for the day. For an extra boost, she occasionally added a teaspoon of doTERRA TerraGreens® (a powdered mix of fruits and veggies) to her smoothie. TerraGreens is packed with nutrients and even contains some essential oils for flavor. It was like a safety net on busy mornings when she couldn’t sit for a full meal – at least she got some greens in to fuel her mind.

• Omega-3s and Supplements: We talked about omega-3 fatty acids – commonly found in fish, flaxseeds, and walnuts – because they are crucial for brain health and have been linked to improved mood and reduced anxiety. Carla wasn’t a big fish eater, so I introduced her to the doTERRA Lifelong Vitality Pack (LLV), particularly noting the xEO Mega® supplement in the trio. The LLV Pack is doTERRA’s flagship supplement bundle, containing a food-based multivitamin, an omega-3 blend (from fish oil and plant sources), and an antioxidant blend. It’s essentially a daily habit to cover nutritional gaps. Proper nutrition provides underlying benefits we might not think of – when we eat healthily, we help defend the body against health issues and improve our moodmedia.doterra.commedia.doterra.com. Carla decided to try the LLV Pack, taking the vitamins with her breakfast. Over a few weeks, she reported an interesting observation: “I didn’t get the mid-afternoon fog as badly and generally felt ‘even.’” This made sense – the LLV’s combination of B vitamins (for energy and brain function), magnesium (for relaxation), Vitamin D, and omega-3s was giving her body the fuel it needed for optimal neural function. It’s like providing your brain the premium gas instead of regular.

Trustworthy Tip: All supplements are not created equal. I trust doTERRA’s Lifelong Vitality because it’s high quality and science-backed. It conveniently covers the bases – I often call it “emotional insurance in a bottle,” as getting enough B vitamins, omega-3, etc., can hugely impact things like mood and stress resilience. (And for kids, doTERRA offers the A2Z chewable multivitamin and IQ Mega omega-3 syrup, which I’ll talk about in the family section later.)

• Probiotic and Gut Support: Given Carla’s stress levels and less-than-ideal diet history, I suspected her gut health might need some love. A healthy gut helps produce neurotransmitters like serotonin. She started taking PB Assist+, doTERRA’s probiotic, which delivers 6 strains of beneficial bacteria in a double-layer capsule (cool tech that ensures the bacteria reach the intestines). Additionally, she incorporated fermented foods like yogurt, as mentioned, and kefir a few times a week. While it’s hard to “feel” a probiotic working, over time she noticed less bloating and more regular digestion – and interestingly, her overall mood improved. Research suggests that improving gut health by consuming fiber-rich and fermented foods can positively affect mental well-beingmontagehealth.org. It’s all interconnected!

• Eat the Rainbow: One of our fun challenges was to “eat 5 colors per day.” Fruits and veggies of different colors carry different phytonutrients (plant nutrients) that combat inflammation and oxidative stress in the body and brain. For example, we aimed for blueberries (blue), leafy greens (green), carrots or sweet potato (orange), bananas (yellow/white), and tomatoes or apples (red) over the course of a day. It became almost like a game for Carla and her kids. They’d tally colors at dinner. This not only improved her mood but became a delightful family activity. By increasing her intake of fresh produce, Carla was getting more vitamin C, folate, and potassium – all of which support brain health and nerve function. The MyPlate guidelines and many nutritionists advocate for this colorful approach because it naturally ensures a broad spectrum of nutrients. In Carla’s words, “I think my body was starved for these real foods – I feel more alive now.”

Essential Oils as Emotional Pick-Me-Ups

Top mood-boosting foods include leafy greens, fruits, healthy fats like avocado, and even eggs (for tryptophan). Combined with essential oils, these choices can significantly improve emotional well-being.

While nutrition laid the groundwork for Carla’s transformation, we also tapped into the power of essential oils to provide immediate emotional support during the transition. Changing eating habits can be challenging – cravings and energy dips still happen. Here’s how we used oils as her allies:

• Craving Management: Around 3pm, when Carla used to grab a candy bar, she now reaches for a cup of herbal tea with a drop of doTERRA Grapefruit essential oil. Grapefruit’s bright, tangy flavor satisfies her sweet tooth in a healthy way, and interestingly, the aroma has been noted to help manage cravings. It’s part of doTERRA’s metabolic blend (Smart & Sassy) for that reason. This ritual not only kept her hydrated, but the invigorating scent gave her a little mood lift to push through the afternoon. It’s a great example of how an essential oil can substitute an unhealthy habit with a positive one.

• Mood Uplift Diffusion: To create a positive environment in her home (especially on gloomy days), Carla diffused Wild Orange and Peppermint in the late mornings while working from home. The combination of citrus and mint is incredibly energizing – like a natural “happy pill” in the air. doTERRA Wild Orange oil has purifying and uplifting properties that can increase feelings of energydoterra.com, and Peppermint is known to enhance alertness. She said this blend made her feel motivated and clear-headed, helping to ward off that mid-morning grumpiness that sometimes hit when tackling work emails. Even if you don’t work from home, diffusing such oils in your kitchen or living area can influence the mood of the whole household in a positive way.

• Stress-Soothing Aromas: We’re talking nutrition, but emotional well-being often involves stress management too. In addition to eating better, I encouraged Carla to practice small moments of mindfulness – and she loves incorporating Lavender or doTERRA Adaptiv® blend during these breaks. After lunch, she’ll take 5 minutes to step outside or sit quietly, rubbing a drop of Lavender between her palms and inhaling deeply. Lavender’s calming effects are well documented; it can reduce anxious feelings and promote a sense of peace. On particularly hectic days, she uses Adaptiv (a blend specifically designed for tension and anxious moods, featuring Wild Orange, Lavender, Copaiba and more). Just a couple deep breaths with Adaptiv and she feels her shoulders drop from ear-level down to normal! This aromatic cue also helped prevent emotional eating; by destressing with oils, she found she didn’t reach for comfort snacks as often because her nerves were calmer.

• Promoting Restful Sleep: It’s hard to have a good mood if you’re not sleeping well. Nutrient-wise, magnesium in greens and the LLV pack was helping her sleep quality. But we added an evening oil routine to further improve her rest. Carla began diffusing doTERRA Serenity® Restful Blend (which contains Lavender, Cedarwood, and Vanilla) in her bedroom about 30 minutes before bed. This not only helped her fall asleep faster, but the ritual of smelling that same relaxing aroma each night trained her brain to wind down. Quality sleep is huge for emotional regulation – after a good night’s rest, you’re less likely to be irritable or down. Now Carla says she looks forward to bedtime reading with her diffuser on; it’s become her self-care ritual.

By combining these oil strategies with nutritional changes, Carla addressed both the root causes (nutrient deficiencies, blood sugar swings) and the immediate symptoms (stress, low energy) of her emotional lows.

Long-Term Lifestyle: Food and Oils in Harmony

After three months, Carla’s friends remarked how much more “upbeat and resilient” she seemed. Did all her life problems vanish? Of course not – but her ability to cope improved dramatically. When annoyances or sad days come, she bounces back faster. She tells me she feels like she’s “running on clean fuel” now, both physically and emotionally.

Some key takeaways from her journey that you can apply:

• Consistency Over Perfection: It wasn’t about one superfood or one magic oil; it was the consistent incorporation of many small habits – swapping out sugary drinks, taking daily supplements, eating whole foods, diffusing oils regularly. Over time, these little things compound into big benefits. As one doTERRA eBook phrased it: a healthy diet and lifestyle can improve mood and even cognitive function, promoting greater well-beingdoterra.commedia.doterra.com. It’s those daily choices that add up.

• Listen to Your Body: As Carla’s diet improved, she noticed she craved less junk. Her body started asking for the good stuff (she actually texted me once, “Is it weird I’m craving salad??”). The same goes for oils – she learned to use energizing scents when she felt sluggish and calming scents when she felt tense, tuning in to what her body and mind signaled. Everyone is different, so pay attention to how certain foods or oils make you feel.

• Support is Key: Whether from a coach, a friend, or a wellness community, having support makes the journey easier. I was there to celebrate Carla’s victories (we did a happy dance when lab results showed her vitamin D levels improved!). If you’re reading this and want guidance, I’m here for you. Sometimes just a personalized plan or an encouraging check-in can keep you on track.

• Use Quality Products: This is worth noting. If you supplement, choose high-quality, bioavailable ones. If you use essential oils internally (like in water or cooking), make sure they are pure and tested (I trust doTERRA’s CPTG™ standards for this). Carla’s success was partly due to using trusted tools – she didn’t have to worry if her omega-3 capsule was rancid or if her “lemon oil” was synthetic. We knew she was getting the real deal, so her efforts paid off.

In wrapping up, improving your emotional well-being through nutrition is both an art and a science. The science is clear that a nutritious diet – plenty of fruits, vegetables, lean proteins, and healthy fats – can reduce symptoms of depression and boost moodnpr.orgmedicalnewstoday.com. The art is in how you integrate those changes into your life gracefully, and that’s where stories like Carla’s show it is doable, even joyful. She found that cooking a simple veggie stir-fry with her kids became a bonding activity, that sipping lemon water felt spa-like, and that taking her supplements each morning gave her a sense of pride in self-care.

By nourishing your body, you truly nourish your mind and heart. And remember, you don’t have to do it alone or all at once. Start with one meal, one oil, one day at a time. Maybe today you add an apple to your lunch and diffuse some Cheer® blend to brighten the afternoon. Small steps lead to big changes. As Carla’s story illustrates, when you give your body what it needs, it will reward you with more balanced emotions, clearer thoughts, and a sunnier outlook on life. If you’d like personalized recommendations – be it a meal idea or an essential oil protocol for your unique situation – reach out to me. Helping individuals and families find their healthy, happy groove is my passion. Here’s to feeding your soul by feeding your body – may you savor every bite and every breath of this journey!

Sources: Healthy diet reduces depressionnpr.org; Benefits of proper nutrition on moodmedia.doterra.commedia.doterra.com; doTERRA healthy eating tipsdoterra.comdoterra.com; Citrus oils and mooddoterra.comdoterra.com; Food and mental health researchmedicalnewstoday.com.