my logo

Food and mood

Most people I see in my practice suffering from gut issues, will invariably experience anxiety, depression or other mood-affecting disorders. Although external factors have a direct influence on our mood, gut health is key in reducing depression and anxiety, as up to 90 % of serotonin – the feel-good hormone – is produced in the digestive tract. When gut bacteria are damaged (by sugar, antibiotics, unhealthy diets, stress etc.), then your ability to produce serotonin will be impaired, which will impact your mood and anxiety levels. Here are some gut-bacteria boosting foods to help increase your production of serotonin:

  • fermented foods (kefir, miso, unpasteurised sauerkraut, kombucha, good quality organic plain yogurt if you tolerate dairy)
  • bacteria-feeding prebiotics, such as bananas, raw honey, onions, and tomatoes, Jerusalem and regular artichokes, oats, goat’s milk, chicory, olives, baked apples and many fruits.

These foods will not only increase good gut bacteria, they will also help to reduce inflammation – another trigger for depression.

To prevent or reduce gut inflammation, increase these foods in your diet:

  • turmeric with a pinch of black pepper (daily)
  • omega-3 rich foods: krill, wild salmon and other oily fish
  • chia and flaxseeds (1-2 Tbsps/day)
  • soaked nuts, particularly walnuts as they also contain high levels of vitamin E
  • ginger
  • lots of green leafy vegetables
  • reduce inflammation-producing alcohol, smoking, meats, dairy and heated vegetable oils in processed foods.

Nature’s best prescription: organic, unprocessed foods as close to their natural state as possible, fresh water, daily sunshine & oxygen, deep breathing…and watch your mood lift – naturally!


Nathalie 🙂


Do you want help to transform your gut or any other health issue?

If you’ve tried many things and want a more holistic, natural approach that combines body, mind, spirit, check the programs I offer in my ‘services’

Want to discuss your gut issues? Book a FREE 30-minute video consultation.

Brighton (UK)-based and international Nutritional Therapist & Health Coach

me on my laptop

Nathalie Sansonetti

BA, MA, DNn, Dip AIT, HCI Certified Coach

Join more than 800 people I have helped with their health and nutrition needs. You can trust my qualifications and experience to achieve the same results for you.

  • Nutritional Therapist (10+ years)
  • Accredited Health Coach (Health Coach Institute)
  • Emotional Freedom Therapy/Matrix Re-imprinting Practitioner 
  • Federation of Nutritional Therapy Practitioners, Member
  • UK Health Coaching Association, Member

The information on this course is not intended to replace medication or advice from your general practitioner (GP), medical doctor or specialist and is not intended as medical advice. It is intended as a sharing of knowledge and information based on the research and experience of Nathalie Sansonetti and her work as a Nutritional Therapist and Health Coach. N.Sansonetti encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.