For years of my life, I struggled with digestion issues, low energy and fluctuating moods, thinking it was all just a normal part of life. When I realised it wasn’t everyone’s experience, I started experimenting with different diets, exercising constantly and thinking endlessly about what I was eating.
Growing up, I loved food, but my body didn’t always love it back. I’d often get stomachaches after eating and experience chronic constipation.
From a young age I was taught that food affected how we feel physically, but it wasn’t until my early 20s that I realised the profound affect food has on our emotions too.
My early 20s were a difficult time. My parents went through a divorce and I struggled to understand how our seemingly perfect family had fallen apart. I found myself crying most days and searching for peace. Eventually I sought out a therapist in an effort to try and improve my mental health. That helped, but I was still left navigating difficult emotions that seemed to consume me.
One of my favourite escapes was going to the movies. For a few hours I could disappear into a story where everything wrapped up neatly by the end. I often wished my own life could be tied together as neatly as the romantic comedies I loved. But life, as we all eventually learn, rarely unfolds like it does in the movies.
searching for healing
After my freshman year of college, I decided to take a year off to serve as a student missionary in Chuuk, Micronesia. I was still wrestling with the realities of my parents’ divorce and I hoped that serving others might bring some healing of my own.
During my time teaching abroad, my mental health did improve. I formed friendships that brought light back into my life and I saw God work in ways I hadn’t expected. But my physical health still struggled, and in hindsight, I believe much of that had to do with how I was eating.
On the island where I lived, fresh produce was very limited. My meals often consisted of rice, fish, fried chicken, canned foods, cheap cereals, apples and hotdogs. In an attempt to counter this, I started jogging before school most mornings. But despite exercising regularly, my body began to change and I continued to gain weight, which left me feeling frustrated.
A few years later, I returned to Tennessee and continued my studies. By this time, my relationship with food had become quite complicated. In an attempt to lose weight, I started living off health shakes and protein bars—foods that were meant to be healthy, but that I didn’t actually enjoy.
During the week I would restrict my intake, then come the weekend I would binge eat, which always left me feeling guilty. I lost the weight I had gained overseas, but I was constantly thinking about my body and my relationship with food had become deeply unhealthy. Not to mention, I was still struggling with chronic constipation.
a necessary shift
A few years later, something shifted again. By then I had graduated from college and was teaching at a school, but I was still dealing with the same struggles. I was still hyper-focused on my eating patterns and still wrestling with my moods. I was sick of it.
One day a friend challenged some of my ideas about healthy eating and encouraged me to improve my nutrition by eating more plant-based foods. I watched the documentary What the Health, and it reinstated what my friend had said. So, I decided to try it. I started incorporating more fruits, vegetables, beans, wholegrains, nuts and seeds into my diet. To my surprise, I felt different quite quickly. My energy improved, I continued to lose weight (but in a slower, more sustainable way) and my mind began to relax when it came to what I ate.
Before making this change, I was exercising constantly. I would wake up at five in the morning to get to a spin class before work, then exercise again after work. I had come to believe that the only way to maintain a healthy body weight was to exercise constantly. But when I shifted my focus to whole foods and began incorporating more fruits, vegetables, beans, wholegrains, nuts and seeds, I began to feel better—even though I was exercising less.
the science behind food and mood
Research helps explain why this happens. Whole plant foods are naturally rich in fibre, antioxidants and nutrients that help reduce inflammation in the body. Chronic inflammation occurs when the body’s immune system stays activated for long periods of time. This ongoing inflammation can last for months or even years and has been linked to many health problems, including fatigue, digestive issues and depression.1 Some researchers have even described chronic inflammation a “silent epidemic” affecting much of the world’s population.
Plant foods can help calm that inflammation and support a healthier gut. Scientists have discovered that the bacteria living in our digestive system play an important role in both physical and mental health. These beneficial gut bacteria thrive on fibre, which is found primarily in plant foods. When the bacteria break down fibre, they produce helpful compounds that strengthen the gut lining, support the immune system and help reduce inflammation throughout the body.
It has now been a few years since I started making these changes in my diet. While the physical differences have been significant, the most noticeable change has actually been in my moods.
A healthier, more balanced diet has made me feel happier, calmer and more emotionally steady. Chronic inflammation can interfere with important brain chemicals that help regulate mood, motivation and emotional balance.2 When inflammation decreases, the brain often functions more smoothly.
Many studies now show that diets rich in fruits, vegetables, wholegrains, beans, nuts and seeds are associated with lower rates of depression and anxiety. People who shift toward diets centred on whole plant foods experience improvements in mood, energy and mental clarity within just a few weeks.
feeding our family
Since starting a family, life has had various shifts. Between caring for my children and working, I often struggle to find the time for intense workouts. Sometimes I get out for a hike, but as I’ve focused more on nourishing my body with whole foods, my old obsession with exercise has faded.
Now, my children and I focus on enjoying whole foods together. Some of our favourite moments happen in the kitchen when we prepare simple meals that nourish our bodies yet still taste delicious and feel like a treat.
We love loading our avocado toast with various toppings—chilli flakes, garlic, sprouts, salt. Smoothies have also become a daily favourite in our home. My kids enjoy choosing the colour of the day—be it green, other times purple, pink, yellow or brown. I can blend all sorts of healthy things into the smoothies without hearing the complaints I would if those foods were on their plate. Sometimes we freeze our leftover smoothie into popsicle moulds or pour it into ice-cream cones. They love it. And for me, it’s a simple, satisfying way to ensure that my children are getting lots of fibre and nutrients into their diets. And I enjoy it too!
Moments like these remind me that eating nourishing foods doesn’t have to be restrictive or boring. In our home, it has come to feel like a small celebration.
caring for our bodies
As I write this, I’m in my late 30s. I’m still growing in my relationship with my body and with food. I don’t feel confident every day. Like many of us, there are still moments when insecurities creep in.
But during those times, I remind myself that the choices I make about what I eat affect not just my physical health but my mental health too. And now that I have children to care for, that takes on a whole new significance.
Focusing on whole plant foods reminds me that caring for my body is about more than appearance. It’s about giving my mind and body the support they need to function well and serve others.
The Bible describes our bodies as a temple, reminding us that they are worth caring for. I want to steward mine well—to nourish it and look after it so that I can live well and serve others.
This doesn’t mean I eat perfectly all the time. There are still days when I enjoy pizza with lots of cheese and real ice-cream. But instead of beating myself up about it, I’ve learned to approach food with grace. From time to time, I allow myself to enjoy a treat without guilt. Food is no longer something I fight with. Instead, it has become one of the ways I care for the body I’ve been given.
I’m deeply grateful for what I’ve learned along this journey. When life feels overwhelming, we can’t control everything, but we can choose what we put on our plate and how we nourish our minds and bodies. Don’t underestimate the power small choices can have when they are repeated day-after-day.
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