Feeling down—could it really be just a mental issue?
Do you wake up every day feeling gloomy, anxious, irritable, or unmotivated for no clear reason? You might think it’s just stress or life getting you down—but your mood isn’t influenced by psychology and environment alone. Your diet also plays a key role.

Did you know that gut health is closely linked to your emotions? Eating the wrong foods may quietly be weighing down your mood!

The Hidden Connection Between Gut Health and Emotions
The gut is often called the “second brain.” It’s home to a vast network of nerve cells and microbiota that produce neurotransmitters, including serotonin—the “happy hormone” that regulates mood. When the gut microbiome is out of balance, it can lead to poor digestion, weakened immunity, and even disrupt neural signaling in the brain, contributing to anxiety, depression, and mood swings.

A 2015 study published in Cell found that about 90% of serotonin is synthesized by enteroendocrine cells in the gut, and the gut microbiota can directly influence these cells’ ability to produce serotonin. When gut bacteria are imbalanced, serotonin levels drop significantly, affecting the brain’s mood regulation system and making it easier to feel low or fatigued.

Plantārium’s 5 Simple Dietary Tips to Boost Your Mood
Don’t worry—feeling down isn’t irreversible! By adjusting your diet, you can help restore gut balance, stabilize your mood, and feel better day by day. Plantārium has put together five simple, effective dietary changes you can start today:

1️⃣ Eat More Prebiotic Foods
Sweet potatoes, asparagus, apples, and soybeans are all “food” for beneficial gut bacteria, helping them thrive.

2️⃣ Include Probiotic-Rich Foods
Yogurt, natto, kimchi, and other fermented foods provide a direct boost of good bacteria to your gut.

3️⃣ Eat More Fiber-Rich Fruits and Vegetables
Fiber promotes healthy digestion and bowel movements while supporting a balanced gut microbiome.

4️⃣ Reduce Processed and High-Sugar Foods
Processed foods and sugar feed harmful bacteria, disrupt gut balance, and make mood swings worse.

5️⃣ Stay Hydrated and Maintain a Regular Routine
Water supports metabolism, and a consistent schedule helps your gut function optimally—both are crucial.

But how much water should you actually drink?
👉 Multiply your body weight (kg) by 30ml to find your daily baseline!
For example, if you weigh 60kg: 60 × 30 = 1800ml. That’s at least 1.8 liters per day.

Start With Your Diet and Say Goodbye to Mood Swings
Mood fluctuations aren’t just psychological—they’re signals from your body. When you feel tired or down, give your body a chance to check its “internal environment.”

By starting with diet and restoring gut balance, your mood will naturally stabilize. Don’t let poor eating habits be the reason you feel down every day. Changing your diet isn’t just about health—it’s about feeling stronger, happier, and more energized every day.