Finding that viral carrot salad on TikTok this week got me thinking: How much of our wellness really does start from the inside out? I’ve always believed in the power of good nutrition to support a strong mindset. But recently, I’ve been wondering… how connected are our gut health and mood to one another?
If you’re in the mood to feel more grounded, clear, and nourished (mentally and physically), let’s go down this rabbit hole together. Here are a few simple, gut-friendly foods and habits that just might lift your mood, too.
How Do Gut Health and Mood Connect?
What we eat doesn’t only fuel our bodies. It also influences our brain chemistry, hormones, and gut health, all of which play a role in how we feel emotionally.
The gut is often called our “second brain” because it’s in constant conversation with our nervous system. In fact, researchers are finding that irritation in our gut can send signals which trigger mood changes. This means that when your gut is out of balance, it can show up as anxiety, brain fog, low energy, or just feeling not like yourself.
A big reason why? Your gut actually produces most of your body’s serotonin, a key chemical that helps regulate mood and emotional well-being. When your gut is supported and happy, it’s a lot easier to feel grounded, calm, and clear-headed. But when it’s irritated or inflamed, your emotions will likely be impacted too.
Among other focuses on mental health and wellness, food is one of the simplest ways we can support our overall mood and balance. Certain ingredients can help calm inflammation, steady blood sugar, support hormones, and even encourage the production of feel good chemicals in the brain. It’s not about being perfect – I love a sweet treat just as much as the rest of us! But sweet treats and processed foods every day… and I’m going to start to feel it in my body… queue the sluggish coach potato day. So how do we be a little more intentional with the food choices that we make on a regular basis? Well, I like to focus on a few key ingredients to incorporate that will help me feel good. For example, anyone craving carrot salad lately?
Let’s Talk About the Viral Carrot Salad
Shredded carrots are the new it girl salad. My personal favorite variation is dressed with coconut aminos, apple cider vinegar, a splash of sesame oil, and chili crunch. I even threw in a few cucumber shreds for extra hydration and texture. It took about five minutes to make and wow did I feel good after. Simple, fresh, and energizing. But so are a lot of healthy snacks, so what is all the hype about?
It’s estimated that 80% of women experience hormonal imbalance. This can lead to symptoms ranging from fatigue to acne to irregular periods and fertility challenges. Like many body related challenges, diet can be a strong natural remedy to push against toxicity. But what’s so special about this salad? It’s said to support both gut health and hormone balance in the following ways:
- Raw carrots are full of fiber to support your gut and help your body naturally eliminate excess estrogen.
- Apple cider vinegar is fermented which supports digestion and helps balance blood sugar.
- Sesame oil is a healthy fat that is anti-inflammatory and helps your body absorb vitamins.
Other Mood Boosting Foods
If you’re not a carrot lover or just want to switch things up, not to worry! There are plenty of other nourishing foods that can support both your gut and your mood. Below are a few key ingredients to add to your shopping list and why they might help you feel a little more balanced from the inside out.
- Bananas: Naturally rich in vitamin B6 and fiber, bananas can support the production of serotonin and help feed the good bacteria in your gut. They’re also gentle on digestion and an easy on-the-go snack. Personally, I love mine dipped in a little almond butter for protein.
- Leafy Greens: Spinach, kale, arugula, and other dark leafy greens are packed with nutrients like magnesium and folate, which both play a role in mood regulation. I love a leafy green salad for lunch or as a fresh and nourishing side dish.
- Berries: Blueberries, strawberries, and raspberries are loaded with antioxidants, which can help reduce inflammation in the body and support brain health. They’re naturally sweet and easy to toss into smoothies, yogurt bowls, or stand alone snacks.
- Fatty Fish: Think salmon, sardines, halibut, and tuna. These fish are all high in omega-3 fatty acids, which have been linked to improved mood and reduced symptoms of anxiety and depression. Personally, I try to eat a healthy fish dinner at least once per week.
- Avocados: Full of healthy fats and fiber, avocados help keep blood sugar stable and energy levels steady. They also support brain health and can be easily added to toast, salads, smoothies, or enjoyed as fresh guacamole.
- Fermented Foods: Think greek yogurt, kefir, kimchi, miso, or sauerkraut. These foods are rich in natural probiotics which support gut health. I find greek yogurt to be the easiest for me to incorporate into my breakfast either with chia seeds or in overnight oats, but all are strong choices!
- Dark Chocolate: In moderation, dark chocolate can offer a small boost in mood thanks to its natural compounds that support endorphin release. Plus, sometimes a little chocolate is just good for the soul.
Supporting Gut Health and Mood, One Bite at a Time
While no single snack is a magic fix, making small, intentional choices (like a raw carrot salad or a handful of berries) can have a meaningful impact over time. So whether you’re diving into TikTok’s latest wellness trend or just looking to feel a little more grounded, start with what’s on your plate. Your gut and your mood just might thank you for it.