7 Worst Foods for Your Mental Health, Say Experts

November 1, 2023

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Food can evoke strong emotions, from the comfort of a family recipe to the nostalgia of a favorite vacation dish. But the connection between food and mental health runs deeper than memories alone. Many foods, such as omega-rich fatty fish, actively support cognitive health, while certain high-sugar, processed foods can have a more negative impact on our mental state.

On the mental health side, certain foods trigger stress hormones or even heighten anxiety and irritability. Refined sugars, for example, can lead to mood swings and elevate stress levels, while excessive caffeine intake may amplify anxiety. Understanding which foods support versus harm mental wellness can help you make choices that keep your mind and mood in balance.

1. Cereal

When you’re in a rush, there are few breakfast options more simple, and quick, to put together than cereal. While it’s important to eat breakfast as you begin your day, if you choose a cereal that’s heavily processed and packed with added sugars, you might be starting your day off on the wrong foot.

“Processed foods are those made from refined carbohydrates, stabilizers, emulsifiers, and other ingredients to enhance shelf stability, flavor, and texture,” says Trista Best, RD at Balance One Supplements. “This form of processed foods can be harmful to our health both physically and mentally. Sugary breakfast cereals are among the worst processed foods to consume. They are made with refined carbohydrates as well as refined sugar, food dyes, and artificial flavors.”

Not all cereals are highly-processed and they won’t all be detrimental to your mental health. Check out the cereal’s ingredients before you decide to eat it, and avoid refined sugars and excessive carbohydrates.

“Refined sugar and carbohydrates cause inflammation in the body and poor gut health, both of which lead to weight gain, brain fog, fatigue, and irritability,” Best says.

2. Coffee

Many people rely on their morning coffee for a mental boost, but too much caffeine can have downsides. While it energizes at first, excessive caffeine can lead to more than a quick crash — it may negatively impact mental health once the initial effects wear off.

“Having one or two cups of coffee a day won’t hurt, but drinking caffeine in excess in any shape or form can lead to anxiety, feelings of unease, insomnia, and even depression,” says Juliana Tamayo, RD.

Instead of upping your caffeine intake with multiple cups of coffee, or tea, switch to decaf, then you’ll be able to enjoy your morning cup of joe without worrying about any effects it could have on your mental health.

3. Frozen pizza

It’s not a surprise that frozen pizza isn’t exactly a healthy meal. It might surprise some people to learn that it doesn’t just impact physical health, though. Frozen pizza contains a lot of trans fats, which are a type of unsaturated fat that are found in large amounts in many processed foods, and following a diet that’s high in trans fats can have negative impacts on mental health in addition to physical health.

“[Foods high in trans fats] are highly inflammatory, which can lead to inflammation in the brain and overall memory fog, mood changes, and even feelings of addiction to these same foods that then lead to unhealthy cycles,” says Tamayo.

Additionally, foods that are high in trans fats, like frozen pizza, can result in high cholesterol, heart disease, and high blood pressure, according to Tamayo.

4. Alcohol

People often drink alcohol to celebrate or get into a festive mood, but it’s not always all fun and cheer. In excess, alcohol can become dangerous, with serious impacts on mental health due to its depressant effects. Beyond affecting mood, heavy drinking can have severe physical consequences.

“Drinking alcohol in moderation is not necessarily dangerous,” Tamayo says. However, alcohol is a depressant and highly addictive, and it can leave a person feeling sad, irritated, and sluggish.”

If you’re going to drink alcohol, it’s important to practice moderation to avoid these negative effects.

5. Candy

We all know candy isn’t a nutritional powerhouse, but sometimes that sweet craving hits hard. When it does, reach for naturally sweet options like fruit or honey instead. Candy’s refined sugar content can lead to weight gain and raise the risk of type 2 diabetes. Plus, all that sugar can elevate stress hormones, affecting mental health just as much as it does physical health.

“Because these sugars are so quickly metabolized by the body, they tend to result in energy spikes and crashes in the short term, and stress on your body’s metabolism and stress responses with repeated use,” says Catherine Rall, RD at Happy V.

6. French fries

When stress strikes, it’s common to gravitate toward comfort foods like French fries and other fried items. However, these choices can worsen mental health challenges, according to Catherine Margolis, RD at Lifeway.

“We already know that fried foods are not great for the heart but are also learning they are not great for our mind,” Margolis says. “According to recent studies, eating fried foods is correlated with a higher risk of anxiety and depression. This may be due to the acrylamide produced during frying, which causes oxidative stress and neuroinflammation.”

7. Soda

Many people find themselves reaching for soda, whether it’s for the taste, carbonation, or simply out of habit. However, excessive consumption of these sugary drinks can increase the risk of developing diabetes and lead to oxidative stress.

“A high sugar intake can lead to oxidative stress, which is an imbalance between the production of harmful free radicals and the body’s ability to counteract them,” says Emily Norman, RD at Pay It Forward Fertility. “Oxidative stress can damage brain cells and is implicated in various mental health disorders.”

Instead of sugary beverages, consider upping your water intake, which offers numerous health benefits, including clearer skin and better blood pressure regulation. Drinking water was also linked to a lower risk of developing depression and anxiety, according to a 2018 study published in the World Journal of Psychiatry.