What Foods to Eat and Avoid to Boost Serotonin Naturally

Scientists have known for some time that your neurotransmitters influence your mood. One such neurotransmitter is serotonin. However, did you know that prescription medications are only one method of balancing your levels? Knowing how to increase serotonin naturally and avoiding foods that decrease serotonin levels may improve your outlook without needing drugs or make your current regimen more effective.

What Is Serotonin?

Serotonin is a neurotransmitter that some scientists also consider a hormone. Its role is to send chemical messages between nerve cells. While people often refer to it as the “happy” chemical, it plays various roles in your body besides regulating mood and emotion. It also affects your appetite, digestion, sex drive and sleep-wake cycle.

5 Signs Your Serotonin Levels Could Use a Boost

Given serotonin’s role in your body, low levels generally wreak havoc with your mood, digestion and sleep. Many of these symptoms also suggest clinical depression, and the two often go hand in hand. Watch out for the following:

• Feeling unusually down or depressed, especially in the absence of identifiable life stressors
• Feelings of sadness, hopelessness, anger, chronic fatigue and thoughts of suicide. If you have thoughts of self-harm, please reach out to help by dialing 988 to contact the National Suicide Hotline.
• Sleep irregularities
• Digestive issues that lack an identifiable cause
• Sexual dysfunction

The Gut-Brain Connection

Even though serotonin is a neurotransmitter that affects your brain, your body produces 95% of it in your gut. An exciting area of research entails improving your intestinal microbiome, which brings significant mood improvements in some patients. You can boost your gut health by eating foods rich in pre and probiotics.

Antidepressants and Serotonin

Antidepressants aren’t serotonin supplements. Many of the most commonly prescribed, such as Prozac, are selective serotonin reuptake inhibitors, which prevent your neurons from reabsorbing it, thus keeping more of it available for use.

However, SSRIs only work for a percentage of patients and can have adverse effects on others. Adjusting your levels through dietary changes prevents unpleasant side effects. However, you should communicate openly with your doctor if your current regimen works for you. Changing your diet could affect your treatment plan.

Foods That Decrease Serotonin Levels

Staying away from foods that decrease serotonin levels is easier said than done in today’s world of quick convenience meals. However, the following substances adversely impact your gut health and can result in lower serotonin.

1. Ultra-Processed Foods

Many ultra-processed foods contain tons of sugar and white flour. They also lack fiber, which your gut needs to keep your serotonin-producing bacteria happy.

2. Trans Fats

Trans fats increase systemic inflammation, negatively affecting gut health and serotonin production. They’re often found in the following food types:

• Baked goods
• Fried and battered foods
• Quick snacks

3. Caffeine and Alcohol

Caffeine blocks your adenosine receptors, a neurotransmitter that makes you tired. However, levels of one neurotransmitter affect all the others.

Alcohol depletes your gut microbiome, leading to decreased serotonin production.

4. Foods High in Sugar

Sugar is problematic because it affects insulin production. When levels of this hormone get out of whack, it influences other body chemicals — including serotonin.

How to Increase Serotonin Naturally Through Diet

Here’s how to increase serotonin levels naturally by including more of the following foods in your diet.

1. Eat Meat Here and There

Reducing your overall meat consumption is a wise idea for your health and that of the planet. However, consuming a small amount can help your serotonin levels if you don’t follow a strict vegetarian or vegan diet.

Your choice of meat also matters. Lean versions, like chicken and turkey, are also high in L-tryptophan, an essential amino acid your body uses to make serotonin.

2. Have a Cheese Omelet

If you eat some animal products but not meat, you can enjoy a cheese omelet. Both eggs and cheese contain L-tryptophan, and starting your day with an omelet can naturally increase serotonin levels — no side of bacon necessary.

3. Good Grains

While bleached all-purpose flour has the fiber stripped away, whole grains contain tons of that filling stuff to the delight of your gut microbiome.

For example, whole-grain bread contains 17% of your daily fiber needs — nearly a fifth of the requirement.  Other options include crackers, flatbreads, pasta and cereal. Be careful reading labels. Look for the words “100% whole grain” or “100% whole wheat.”

“Contains whole grain” may indicate only a tiny fraction of the healthy stuff.

4. The Musical Fruit

Beans are fabulous for your gut health. They’re high in vegetarian protein and are a dynamite source of the fiber your intestinal bacteria love.

5. Go Bananas

Bananas are high in vitamin B6, a nutrient that helps you make serotonin and dopamine. They’re also high enough in fiber to keep from flooding your system with too much sugar at once.

6. Make Like Popeye

Spinach is an excellent plant-based source of L-tryptophan. It’s also another good source of vegan protein — remember Popeye?

7. Drink Your Yogurt

Fiber is a prebiotic that feeds your gut bacteria. Probiotic-rich foods like yogurt contain the live bacteria themselves, which is helpful for replenishing your stash if you need to restore your gut after taking antibiotics or heavy alcohol use. Kefir is similar to a runny yogurt you drink and contains a hefty probiotic dose. Some folks find that downing a bit each day significantly improves their mood.

8. A Slightly Sweet Treat

Finally, dark chocolate is high in tryptophan. It also contains less sugar than milk chocolate, making it less likely to adversely affect your glucose levels.

Boost Serotonin Naturally

Serotonin is a crucial neurotransmitter that performs various functions in your body. Many factors can affect your levels, including your diet. Avoiding foods that decrease serotonin levels and adding more of the good stuff can increase serotonin naturally, leaving you feeling better in your body and mind.