The Effect of Processed Foods on Mental Wellbeing (Plus 10 Easy Food Swaps to Boost Your Mood)

At Zing Wellbeing we are passionate about health and our mental wellbeing is just as important as our physical wellbeing.

And today we are going to dive into the impact of processed foods on our mental wellbeing.

And it is an issue as processed is everywhere and it is easy to consume it and this can then have a very negative effect on our mental wellbeing.

P.S if you want a mental wellbeing focused meal plan then we offer brain health meal plans and recipes and you can access everything on our app - join here

🧠 How Processed Foods Affect Your Mental Wellbeing

We often talk about food in terms of weight, energy, or physical health—but what we eat has a powerful and often overlooked effect on our mental wellbeing.

In fact, emerging research in nutritional psychiatry shows a direct connection between diet quality and mental health, with ultra-processed foods playing a key role in mood disorders, brain fog, and low energy.

If you’ve ever felt anxious, flat, irritable, or mentally foggy after a day of poor eating, it’s not just in your head—it’s likely coming from your gut and your plate.

Let’s explore why—and what you can do about it.

🚨 What Are Processed Foods?

Processed foods are anything that’s been altered from its natural state—but the real problem lies in ultra-processed foods. These are industrially made products that are high in:

Refined sugars
Artificial additives and preservatives
Refined vegetable oils
Low-quality carbs
Salt, flavour enhancers, and emulsifiers

Common examples include:

Soft drinks and energy drinks
Packaged snacks and biscuits
Microwave meals
Processed meats like ham or salami
Instant noodles, flavoured chips, and sweetened yogurts

😔 How Processed Foods Impact Mental Health

1. They Disrupt Gut Health (Which Affects Your Brain)

The gut and brain are closely connected through the gut-brain axis. Over 90% of your serotonin (your “feel good” hormone) is made in the gut. Processed foods harm your gut bacteria, leading to:

Inflammation
Poor neurotransmitter production
Increased anxiety and low mood

🧪 A 2019 study in Frontiers in Psychiatry showed that gut dysbiosis (imbalanced gut bacteria) was linked to depression and anxiety symptoms.

2. They Cause Blood Sugar Spikes and Crashes

Foods high in refined sugar and white carbs cause sharp rises and drops in blood sugar, which can lead to:

Irritability
Mood swings
Fatigue
Sugar cravings that cycle all over again

3. They Increase Inflammation

Chronic inflammation, often driven by poor diet, is now linked with depression, brain fog, and cognitive decline.

🧪 A 2020 review in Nutritional Neuroscience found strong associations between inflammatory diets and poor mental health outcomes.

4. They Lack Key Mood-Supporting Nutrients

Ultra-processed foods are typically low in nutrients that support mental wellbeing, such as:

Omega-3s (brain health)
B-vitamins (energy and stress regulation)
Magnesium and zinc (mood and anxiety)
Fibre (gut health and hormone balance)

10 Easy Food Swaps to Support Better Mental Wellbeing

Flavoured Yogurt → Plain Greek Yogurt with Berries
Swap out pre-sweetened, flavoured yogurts for plain Greek yogurt. Top it with fresh or frozen berries for natural sweetness and extra antioxidants.
White Bread or Wraps → Wholegrain Sourdough or Seed Wraps
Replace refined white bread or wraps with wholegrain sourdough or wraps infused with seeds. They offer more fiber and help maintain stable blood sugar levels.
Soft Drink → Kombucha or Sparkling Water with Lime
Ditch sugary soft drinks and opt for a glass of kombucha or sparkling water with a squeeze of fresh lime. These alternatives provide hydration and benefit your gut health.
Milk Chocolate → 85% Dark Chocolate
Instead of regular milk chocolate, choose 85% dark chocolate. It’s richer in antioxidants and magnesium, which can support a calmer mood.
Flavoured Instant Oats → Plain Oats with Cinnamon and Nut Butter
Trade in those pre-sweetened, instant oats for plain oats. Enhance them naturally by stirring in cinnamon and a dollop of your favorite nut butter for healthy fats and longer satiety.
Processed Deli Meats → Boiled Eggs or Grilled Chicken
Replace processed deli meats with wholesome protein sources like boiled eggs or grilled chicken. They’re free from artificial additives and preservatives.
Crisps or Crackers → Veggie Sticks with Hummus
Instead of reaching for crisps or standard crackers, snack on fresh veggie sticks paired with hummus, a combo high in fiber and mood-supporting B vitamins.
White Pasta → Chickpea or Lentil Pasta
Swap white pasta with a legume-based alternative like chickpea or lentil pasta, which offers higher protein and beneficial fiber for better digestion.
Sugary Cereal → Overnight Oats with Chia and Berries
Replace sugary cereals with overnight oats mixed with chia seeds and berries. This breakfast option is packed with omega-3s, fiber, and antioxidants.
Snack Bars → Homemade Protein Balls
Instead of store-bought snack bars that may include refined sugars, try making your own protein balls. They provide nourishing fats, natural sweeteners, and are perfect for an energy boost without the sugar crash.

💡 Final Thoughts

Processed foods might be convenient, but they come at a real cost to your mental wellbeing. By making small, intentional swaps, you can:

Support your gut-brain connection
Reduce inflammation
Stabilise your energy and mood
Nourish your mind as well as your body

At Zing Wellbeing, we believe in a holistic approach—one that supports your mental clarity, mood, and mindset, not just the number on the scale.

Because you deserve to feel clear, calm, and confident—from the inside out.