Written by John Coombs – Clinical Director and Fatigue Specialist Lisa Edmondson – BHsNursing, Masters in Health Coaching, Post Grad Dip Public Health, Post Grad Dip Education
Our daily food choices have a powerful influence on how we feel—not just physically, but emotionally as well. When blood sugar rises and falls rapidly, it can trigger mood swings, irritability, fatigue, and difficulty concentrating. The good news: a balanced, whole-food approach to eating can support more stable energy, clearer thinking, and steadier moods.
At Global Health, we see firsthand how nutrition influences wellbeing. Here’s a guide to building meals that nourish both body and mind.
Why Blood Sugar Matters for Mood
Blood sugar stability is closely tied to our brain chemistry. Large spikes—often caused by sugary drinks or refined carbohydrates—are typically followed by sharp drops. These dips can leave you feeling tired, unfocused, or emotionally flat.
A balanced diet helps to:
- Maintain a steady release of glucose for consistent energy
- Support serotonin production (the “feel-good” hormone)
- Reduce inflammation, which can affect mood regulation
- Promote sharper focus and fewer mid-afternoon crashes
Foods rich in fiber, protein, and healthy fats digest more slowly and help avoid that energy rollercoaster.
Foods That Support Steady Energy & Mood
1. Fibre-Rich Vegetables & Fruits
These help slow digestion and keep blood sugar steady.
Great options include:
- Leafy greens such as spinach and kale
- Berries (naturally lower in sugar and high in antioxidants)
- Non-starchy vegetables like peppers, broccoli, tomatoes
2. Lean Proteins
Protein helps stabilise blood sugar and supports neurotransmitter production. Try:
- Chicken, turkey, or eggs
- Fish—especially salmon, for its Omega-3 benefits
- Legumes such as beans, lentils, and chickpeas
3. Whole Grains
Slow-digesting carbohydrates provide long-lasting energy. Choose:
- Oats
- Quinoa
- Brown rice
4. Healthy Fats
Healthy fats improve satiety, support brain health, and help regulate mood.
Include:
- Avocado
- Nuts and seeds (pumpkin, flax, chia)
- Olive oil
5. Fermented Foods
These support gut health—the foundation for good mood and immune function.
- Greek yoghurt (high in protein and probiotics)
- Other fermented foods like kefir or sauerkraut can also be helpful
Foods & Drinks to Limit for Better Mood and Metabolism
Reducing foods that cause rapid blood sugar spikes can dramatically improve energy consistency.
- Sugary drinks & snacks: Soft drinks, lollies, desserts, sweetened cereals, fruit juice
- Refined carbohydrates: White bread, white rice, regular pasta
- Highly processed foods: Packaged snacks, fast foods, processed meats
These foods digest quickly, triggering a sharp rise and fall in blood sugar that often leads to irritability, cravings, and fatigue.
Meal Strategies for Daily Blood Sugar Stability
Small changes in how you build meals can have a big impact on mood and energy.
Combine Macronutrients
Pair carbohydrates with protein, fibre, and healthy fats to slow sugar absorption.
For example:
- Fruit + yoghurt
- Whole-grain toast + eggs + avocado
- Oats + nuts + seeds + berries
Stay Hydrated
Even mild dehydration can worsen fatigue and concentration. Aim for water throughout the day, not just at meals.
Mindful Snacking
Choose stabilising foods such as:
- A handful of nuts
- A small bowl of berries
- Greek yoghurt
- Veggies with hummus
Keep Meal Timing Consistent
Regular meals prevent large dips in energy and can help regulate appetite and mood.
The Takeaway
A balanced diet rich in whole foods, fibre, lean proteins, and healthy fats is one of the most effective ways to support both metabolic health and emotional wellbeing. By avoiding the peaks and crashes of blood sugar swings, you nourish your brain, stabilise mood, and maintain steady energy throughout the day.
If you’d like personalised support in building a nutrition plan for mood and wellbeing, our Global Health team is here to help.