Five foods and drinks that can make you feel sad

Emma Clarke
·Contributor
Updated ·4-min read
Fresh fish and chips sit on paper, grease evident, on a cafe checkered tablecloth.
A poll has revealed that fish and chips leave 42% of Brits feeling 'bad'. (Getty Images)

When we think about diet and nutrition, we often associate it with physical health, weight management and longevity. But what we eat (and drink) can also have a huge impact on our mood and mental health.

In fact, in a new survey of Brits, foods such as pizza (46%), fish and chips (42%) and burger and chips (32%) were all said to make people feel bad afterwards – even though they taste great in the moment.

Lily Soutter, the nutritionist who worked on the study, said: "These typically beige meals often come in large portion sizes and are high in fat, refined carbohydrates and salt, which may lead to the common post-meal slump and uncomfortable bloating. They also lack the same brain-friendly nutrients and fibre found in whole foods."

Here, we take a look at the foods and drinks that can negatively impact our mood and mental health.

Freshly baked french fries in an electric frying pan basket
Fried food, such as chips and breaded chicken can negatively impact our mood. (Getty Images)

A 2023 study of 140,728 people found that regular consumption of fried foods, particularly fried potatoes, carries a 12% higher risk or anxiety and 7% higher risk of depression.

This was mostly down to the presence of acrylamide, a chemical formed when starchy foods are cooked at high temperatures, but also because this method of cooking increases inflammation, bloating and damages gut health, in turn leading to feelings of lethargy, low-energy, low mood and stress.

Close Up Of Girl Drinking Sugary Fizzy Soda From Glass With Straw
Drinks like coca cola are high in sugar. (Getty Images)

Spikes in our blood sugar can seriously impact our mood – and mean we are more susceptible to crashes once the initial spike wears off.

If you have high blood sugar levels, you may experience symptoms such as:

  • Feeling thirsty

  • Feeling weak or tired

  • Blurred vision

  • Weight loss

  • Peeing a lot

But it can also prompt irritability, mood swings and instability.

Sugary foods and drinks include things like cola, doughnuts and cakes, fruit juice, sauces and condiments, chocolate and some breakfast cereals, among other things.

Sandwich of bacon. Bacon butty
Foods like bacon and white bread are considered ultra-processed foods (UPFs). (Getty Images)

While more research is needed, Harvard-led analysis, published in the September 2023 issue of JAMA Network Open, suggests that there could be a link between UPFs and depression.

Assessing the eating habits and mental health status of more than 21,000 women, aged 42 to 62, they found that although none of the participants reported any depression symptoms at the study's start, those who ate the most ultra-processed food, defined as at least nine servings per day, were 50% more likely to develop depression than participants who ate the least.

A man in a blue jumper holding a cup of cappuccino in his hands during breakfast
Caffeine can also wreak havoc on our mood and stress levels. (Getty Images)

While there are some health benefits to drinking coffee, too much of it means it is essentially panic juice.

It may initially help us kick-start our day and feel more energised, but caffeine – which is also found in tea, matcha, chocolate and energy drinks – can also spike our cortisol levels, aka the stress hormone.

Not only can the stimulant make you feel anxious and on edge, it can also disrupt your sleep, which has a knock-on effect on your mood and productivity.

A reliance on caffeine can also prompt withdrawal symptoms, such as headaches, irritability and even depression.

If you are looking to reduce your caffeine intake, consider weening yourself off it, rather than going cold turkey.

Booze can also fuel negative emotions and thoughts. (Getty Images)
Booze can also fuel negative emotions and thoughts. (Getty Images)

Similarly, alcohol can negatively impact both our physical and mental health.

While drinking, alcohol can lower our inhibitions and open us up to risk-taking and sometimes even dangerous situations. But the aftermath can also be hard-hitting on our wellbeing.

You’ve no doubt heard of “hangxiety”, which is very much a thing post-bender. You see, alcohol changes the balance of the brain, which in turn can increase feelings of stress, depression, anxiety and irritability.

Memory loss caused by alcohol can feed into this, as we may start to worry about what we did or said while drunk.

The body’s production of glucose is also limited by the consumption of alcohol, meaning you may experience irritability, fatigue or dizziness the next day.

Read more about mental health, diet and nutrition

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