Food and mood: For (gay) men who want to feel good

By Emiliano Pena

May food be thy medicine and medicine be thy food, said Hippocrates (or so we think) over 2,000 years ago. This is a powerful message because what goes into our body (no pun intended) can enormously impact our health and well-being.

Food is nourishment that supports every single bit of our bodies. Here are some (not exhaustive) examples: protein-rich foods for our muscles, fibre for our gut health and calcium for our bones.

Our brains are no exception: specific nutrients in food may impact our brain health, such as omega-3s.

While single nutrients matter, the bigger picture is richer—full of colours, textures and meaning. Think about how we eat, our relationship with food and the connections we make through sharing food.

Food and mood – What science says (so far)

So, what does science say about what we eat and how we feel?

Omega-3s, a special type of fats found in oily fish, flaxseed, chia seeds, walnuts and algal oil, are key building blocks of our brain cells.

Some studies have explored how supplementing omega-3s might support mental health. Others have looked at foods themselves rather than isolated nutrients.

Take walnuts, for instance: they are rich in omega-3s and packed with other nutrients. Or consider raw cocoa powder containing flavanols—powerful antioxidants that may support mood.

You might think, "Hell yeah! I'm going to eat a whole chocolate bar every day!". But hold on, even if you like dark chocolate (more cocoa = more flavanols), other antioxidant-rich foods (and drinks) include fruits and vegetables, coffee and green tea. Who wants some dark chocolate-coated strawberries?

The gut-brain hotline

Ever heard of the gut-brain axis? Your gut is often called the second brain. In fact, if you gathered all the neurons in your gut, you would end up with something the size of a cat's brain—pretty impressive for an organ we often overlook.

Your gut and brain constantly chat through the vagus nerve (which helps control digestion and much more) and chemical messengers. Serotonin, often linked to happiness and well-being, is about 90% made in the gut, not the brain.

Then there is your gut microbiota: trillions of tiny organisms living in your gut. Some feast on fibre and produce compounds that may support brain health and mood. What we eat shapes which microbes thrive (and which do not). 

And yes, the gut talks back. Ever had butterflies in your stomach?

Mental health in gay men – The bigger (and not so bright) picture

Gay men face higher rates of mental health challenges than straight men. Depression, anxiety, suicide risk and self-harm are all more common, often linked to chronic stress from stigma, discrimination, and even internalised homophobia.

These challenges can seriously affect our quality of life. And while we cannot remove every factor that contributes to them, this is where healthy eating can make a difference.

A varied diet can be a stepping stone: eat the rainbow, include all food groups, and choose whole foods when possible.

But there is more. Mindful eating—truly enjoying your meals, tuning into the memories and emotions they evoke, and sharing food with others—can be incredibly powerful. In fact, sharing meals may help reduce the risk of depression and anxiety.

Meals connect us. So, why not ask that guy out for dinner?

What you can do: Eating to support your health

Ok, you have read this far. So, how can you apply this to your everyday life?

Cook smart

Cooking from scratch can help you get the best nutrition possible.

No time to cook every day? No problem. Try batch cooking and store extra portions in the fridge or freezer for easy lunches and dinners.

Planning your meals in advance helps you shop with purpose and reduces the chance of being swayed by (admittedly tasty) less nourishing options.

Cooking does not have to be complicated. Simple meals like lentil bolognese with wholemeal pasta and a side salad or cooked veg can be deeply satisfying.

Make mindful choices

Eating out now and then can still be nourishing. Just choose consciously and aim (if possible) for meals with various colours and ingredients. Likely (and hopefully), those meals will have been prepared with care.

If life is hectic, occasional ready meals and takeaways can be part of the mix: check the ingredients, cooking methods and nutritional labels (ever checked one?) to help you decide.

Share the food, share the love

I will not stop saying this: eat with others as often as you can. With your partner, friends, colleagues, even a stranger you have just met.

Your body (and soul) will thank you.

Before we say goodbye

Nutrition is not just about nourishment. It is also about the sensorial and social experiences that come with food.

Eating is one of the most powerful and accessible ways to influence our health. Add the joy of sharing a meal, and suddenly, we are feeding ourselves and enriching each other.

Supporting health while connecting through tasty food? That sounds like a win-win. So yes, Hippocrates may have had a point.

Spread the love with food. 

Emiliano Pena is a dietician based in London