Five myths about the influence of food on emotional state
Mental health and nutrition are closely connected. Everyone has probably experienced how emotions affect their stomach: we lose our appetite before an exam or notice a sudden hunger when we are nervous or stressed. This is no coincidence. The brain and gut are deeply connected through what is called the enteric nervous system, a kind of "second brain" located in the digestive system.
Although this relationship between mind and food is real, popular beliefs and myths have also emerged about the impact of certain foods on emotions or mental health, which do not always have scientific evidence. Below we review some of these myths. And we begin with an expression that is very widespread and that we use to refer to this often misunderstood relationship.
1. “I have food anxiety”
Anxiety, as an emotion, involves physical symptoms such as sweating, palpitations, muscle tension, headache or rapid breathing, among others. When we use this expression, what we are really experiencing is often emotional eating : we eat to cover up or manage an emotion such as boredom, sadness, loneliness or stress.
Emotional self-regulation in eating disorders
2. Sugar (or chocolate) helps me concentrate
It is true that the brain uses glucose to function, but that does not mean that refined sugar or chocolate make us think better. In fact, a diet with high sugar consumption has been linked to the opposite: less concentration. As for chocolate, it contains small amounts of caffeine and theobromine, which can give a temporary feeling of activation, but do not really improve concentration in a sustained way . For the brain, it is best to have a balanced diet and adequate rest.
3. Not eating gluten improves mood
This is a widespread myth, but the reality is that only people with celiac disease or gluten sensitivity can notice an emotional improvement when they eliminate it from their diet, because their digestion is directly affected. As for the rest of the people, there is no scientific evidence that a gluten-free diet improves mood or reduces anxiety. In fact, choosing restrictive eating patterns without a medical reason can generate more stress and worry about food .
Taking supplements or vitamins "just in case" and without a medical prescription can create a false sense of control and delay necessary professional care.
4. Foods with tryptophan (like bananas and oats) make you happier
Tryptophan is an amino acid that is a precursor to serotonin, the so-called "happiness hormone." But that doesn't mean that eating bananas or oats will automatically make us happier. For tryptophan to reach the brain and be converted into serotonin, other nutrients are needed, and the process is complex. However, the tryptophan pathway is not the only one that influences our mood; emotional well-being depends on many factors . No food in itself has the ability to generate happiness directly.
5. Supplements like magnesium or omega-3 cure anxiety and depression
Supplements can be helpful if there is a diagnosed deficiency, but they alone do not treat emotional disorders or replace a psychological or medical approach . Taking supplements such as magnesium and omega-3 or vitamins "just in case" can create a false sense of control and delay professional care.
Healthy habits to prevent anxiety and depression
Food plays an important role in overall health, but there are no miracle foods or diets that have a direct effect on emotions . Food not only nourishes the body, it is also part of our social, emotional and cultural life. Sharing meals, cooking with others, enjoying a dish that connects us with some memories... All of this is also health. Therefore, having a good relationship with food is as important as what we eat.
If you notice that your mood conditions your day-to-day life, that food has become an escape route or that you have persistent discomfort, seeking professional help is an act of care and responsibility towards yourself.
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