Does diet affect our mood?

Gut-Brain Axis:

How Food Affects Your Mood

Is Happiness on Your Plate?

Have you ever noticed that your mood influences your food choices?

When you're feeling blue, you often crave something sweet. This is not surprising, as eating foods high in sugar, salt, or fat stimulates the release of dopamine in the brain and activates the reward circuit.
But did you know that the opposite is also true?

What you eat can have a direct impact on your stress, anxiety, and mental clarity.
This biological link is largely based on the gut microbiota, an ecosystem of billions of microorganisms living in our intestines. Nutritional psychiatry, a rapidly growing field, confirms that the health of what is known as our second brain is closely linked to our nutrition. A diet tailored to your microbiota can therefore become your best ally for lasting intestinal and emotional well-being.

The Gut-Brain Axis: A Highway of Communication

The gut and the brain communicate constantly, both through nerve pathways, particularly via the vagus nerve, and through biochemical mechanisms involving neurotransmitters. This two-way relationship, known as the gut-brain axis, influences our mood, emotions, and even our daily motivation.

Serotonin: The Happiness Hormone is Produced in the Gut

Serotonin is a neurotransmitter that is essential for cognitive well-being. It plays a role in regulating mood, stress, and sleep. Although it plays a central role in the brain, its production depends largely on our gut: nearly 95% of the serotonin in our body is synthesized there. This production is directly linked to the balance of the gut microbiota, certain bacteria of which are involved in converting nutrients into serotonin precursors.
Therefore, a suitable diet promotes good gut health and contributes to better emotional balance. Conversely, intestinal dysbiosis can disrupt this production, leading to irritability, anxiety, or sleep disorders.

Mediterranean Diet vs. Western Diet: The Mood Match

Not all calories have the same impact on mental health. Scientific studies show that the type of diet directly influences the risk of depressive disorders and emotional well-being.

The Western Diet: The Inflammation Trap

Rich in ultra-processed foods and refined sugars and low in fiber, the Western diet promotes several imbalances:

Intestinal dysbiosis, marked by a loss of bacterial diversity.
Chronic inflammation disrupting gut-brain communication.
Low mood associated with persistent fatigue.

The Mediterranean Diet: Fuel for Well-being

Based on fruits, vegetables, legumes, nuts, and olive oil, the Mediterranean diet is a pillar of intestinal health:

It provides the fiber and polyphenols essential for microbial diversity.
It supports a balanced and resilient microbiota.
It naturally stabilizes mood over the long term.

Nahibu tip: Focus on diversity to support both your microbiota and your mood: the more colorful your plate, the more varied your sources of fiber and polyphenols.

The Power of SCFAs: The Molecules of Serenity

When we consume fiber, it is fermented by our gut bacteria into short-chain fatty acids (SCFAs): mainly butyrate, propionate, and acetate. These molecules play a key role in the gut-brain balance. Their effects on the brain are significant:

Anti-inflammatory: They protect the nervous system by limiting inflammation.
Regulatory: They participate in the production and modulation of soothing neurotransmitters.
Protective: They strengthen the intestinal barrier, preventing pro-inflammatory molecules from passing into the bloodstream.

By feeding your good bacteria, you promote intestinal balance that provides lasting support for brain serenity.

Why Analyze Your Microbiome with Nahibu?

Every microbiota is unique. To optimize the link between diet and mood, it is essential to know precisely the composition and functioning of your intestinal flora.

Shotgun Metagenomic Sequencing: Absolute Precision

Nahibu uses shotgun metagenomic sequencing technology, which is currently the most advanced technology for microbiota analysis. It allows us to:

Identify the bacterial species present with great precision.
Determine their actual functions (what they do for you).
Assess their ability to produce key molecules, such as butyrate or serotonin precursors.

With this data, we can offer you personalized nutritional recommendations to tailor your diet to your emotional needs.

FAQ

Can

Diet is not a substitute for medical or psychological care. However, sufficient fiber and omega-3 intake supports gut health, reduces brain inflammation, and helps stabilize mood naturally.

What

Psychobiotics are foods that affect mood via the microbiota. Focus on fiber (leeks, onions, bananas), polyphenols (red fruits, dark chocolate, green tea), and fermented foods (kefir, kombucha, sauerkraut).

How

Chronic digestive problems (bloating, irregular bowel movements, etc.) combined with mental fatigue or irritability can be signs of dysbiosis. A Nahibu test can accurately check for this.

Conclusion: Take care of your gut to free your mind

Diet is the primary lever for emotional balance. By nourishing your microbiota with a varied, high-quality diet, you promote the production of serotonin and AGCC, which are key to regulating mood.
With Nahibu, you can move from intuition to science. Analyze your microbiota accurately and receive tailored nutritional advice to boost your morale.

Sources and references:

Cryan JF, Dinan TG. Mind-altering microorganisms: the impact of the gut microbiota on brain and behavior. Nat Rev Neurosci.
Dalile B, et al. The role of short-chain fatty acids in microbiota-gut-brain communication. Nat Rev Gastroenterol Hepatol.
Sánchez-Villegas A, et al. Mediterranean diet and depression risk: meta-analysis. Mol Psychiatry.
Nahibu. Scientific documentation and protocol for the gut microbiota analysis kit. 2025.

Take care of your microbiota with Nahibu.

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