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Top 12 Serotonin Boosting Foods for Good Mood and Brain Health

As a food scientist, my clients often ask how food can affect our mood and mental well-being. The answer lies in serotonin—a neurotransmitter in our brain that plays a key role in regulating mood, sleep, appetite, and even cognitive functions. While it’s commonly called the “feel-good” hormone, serotonin isn’t just about feeling good; it’s also essential for maintaining balanced brain chemistry and long-term brain health. 

Top 12 serotonin-boosting foods to enhance mood and brain health. Discover tips, recipes, and how diet supports mental well-being.

How Serotonin Works in the Body Serotonin is primarily produced in the gut—around 90% of it, in fact. This highlights just how critical gut health is for brain function. The food we eat directly influences our serotonin levels, which means that a balanced diet can significantly improve our mood and cognitive performance. By choosing serotonin-boosting foods, we create the right environment in the gut to support the production of this vital neurotransmitter, which in turn supports better brain health and emotional resilience. 

Serotonin Boosting Foods: A Natural Path to Better Moods Here’s where it gets interesting: certain foods can naturally increase serotonin levels, particularly those rich in tryptophan, an amino acid that’s a precursor to serotonin. However, it’s not just about eating tryptophan-rich foods. The body needs carbohydrates to convert tryptophan into serotonin effectively, making the right combination of nutrients essential. 

After much research, trial and error and stress testing at the academy –  I’ve compiled a list of 12 top serotonin-boosting foods based on peer-reviewed studies from leading academic institutions like Harvard, Oxford, and King’s College London. 

Top 12 Serotonin Boosting Foods 

1. Eggs are high in tryptophan, especially the yolks, which are rich in omega-3 fatty acids and B vitamins, important for brain health. 

Suggested Recipe: Scrambled eggs with spinach and wholegrain toast. 

2. Turkey Often highlighted for its high tryptophan content; turkey is a lean protein that helps the body produce serotonin. 

Suggested Recipe: Turkey stir-fry with brown rice, or turkey salad 

3. Salmon Rich in both omega-3s and tryptophan, salmon helps reduce inflammation and supports serotonin production. 

Suggested Recipe: Grilled salmon with quinoa and roasted vegetables. 

4. Nuts and Seeds Particularly almonds and walnuts, these are packed with tryptophan and healthy fats that support brain function. 

Suggested Recipe: A handful of mixed nuts as a snack or sprinkled on porridge. Granola with a healthy of seeds and nuts is an excellent way to start the day. 

5. Pineapples contain a compound called bromelain, which, along with tryptophan, aids in serotonin production. 

Suggested Recipe: Fresh pineapple chunks in a yogurt parfait. Or add pineapple to a spinach smoothi with almonds, mint, lime – delicious! 

6. Tofu A fantastic source of plant-based protein and tryptophan, tofu is ideal for vegetarian diets. 

Suggested Recipe: Tofu stir-fry with mixed vegetables. My Tofu and lemon broccoli recipe is a must from my menopause cookery class  

7.  Spinach Loaded with iron and folate, spinach helps regulate mood by supporting serotonin synthesis. 

Suggested Recipe: Spinach and chickpea curry. 

8. Oats are complex carbohydrates that help the body absorb tryptophan, making them perfect for serotonin production. 

Suggested Recipe: Overnight oats with berries and chia seeds. Or try my bircher muesli recipe from our Gut Health & Nutrition Cookery Class  

9. Fermented Foods like yogurt, kefir, and kimchi support gut health, which plays a pivotal role in serotonin production. 

Suggested Recipe: Greek yogurt topped with honey and mixed nuts. 

10. Dark Chocolate Rich in antioxidants and a small amount of tryptophan, dark chocolate can help boost serotonin levels and improve mood. 

Suggested Recipe: A small square of dark chocolate after dinner. 

11. Bananas are a great source of vitamin B6, which helps convert tryptophan into serotonin. 

Suggested Recipe: Banana smoothie with almond butter and chia seeds. 

12. Chickpeas Another plant-based option rich in tryptophan, chickpeas are versatile and easy to incorporate into meals. 

Suggested Recipe: Chickpea salad with lemon and olive oil. 

Foods to Avoid 

While these serotonin-boosting foods are excellent for promoting good moods, certain foods can have the opposite effect, such as processed sugars and trans fats, which cause inflammation in the body and disrupt hormone balance. Avoiding excessive caffeine and alcohol is also important, as these can deplete serotonin levels. 

Solutions and Recipe Ideas 

At The Cooking Academy, we focus on helping people create serotonin-boosting meals that are not only nutritious but also easy to prepare. Some great examples include: 

  • Wholegrain porridge with nuts and fruits 
  • Tofu stir-fry with vegetables 
  • Baked salmon with quinoa and greens 

If you’re keen to learn more about how your diet can influence your brain health and emotional well-being, I invite you to join our Eating for Brain Health or Your Gut Health, Microbiome & Nutrition Masterclass cookery classes, where we explore how food can positively affect your mental and physical health. 

Takeaway Points 

  • The gut produces 90% of the body’s serotonin, highlighting the importance of diet. 
  • Tryptophan-rich foods combined with carbohydrates can naturally increase serotonin production. 
  • Top serotonin-boosting foods include eggs, turkey, salmon, nuts, spinach, and dark chocolate. 
  • Avoid processed sugars, trans fats, and excessive caffeine to maintain healthy serotonin levels. 
  • At The Cooking Academy, we offer cookery classes that focus on brain health and well-being, teaching you how to incorporate serotonin-boosting foods into your everyday diet. 

If you would like to book a webinar or workshop for your team at work, why not take a look at our Building Mental Resilience Masterclass for Better Brain Health at Your Work Wellness    

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