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15/07/2025
These days, nutrition can feel unnecessarily complicated. Between wellness fads, 12-step smoothie recipes and overflowing supplement stacks, it’s easy to forget that being healthy doesn’t have to be hard. In fact, some of the most powerful changes come from the simplest tweaks, starting with what’s on your plate.
As a Nutritionist, I’m a big believer in the power of humble ingredients. The kind you can grab at your local supermarket and actually pronounce. These everyday staples often do the heavy lifting when it comes to nourishing our bodies and supporting how we feel, inside and out.
When I’m feeling off (flat, fuzzy or one email away from a meltdown), I always come back to basics. What have I been eating? What’s missing? The connection between our food and our feelings is real. That’s because the gut and brain are in constant communication, with around 90% of our serotonin (aka the feel-good hormone) produced in the gut. When we feed it well, it shows up in our mood, our focus and even how well we sleep.
So where do you start? Let’s talk about five simple additions to your diet that can make a genuine difference. No powders, no potions, just real superfoods.
Yes, it’s a millennial stereotype, but avocado has earned its reputation. Rich in monounsaturated (heart healthy) fats and loaded with B vitamins, this fruit helps regulate stress hormones, supports brain health and keeps you fuller for longer. I love mine smashed with hemp seeds or sliced into a rice bowl for that creamy factor.
Your gut has its own nervous system, producing your body’s serotonin. If you're not looking after your gut, you're not looking after your brain health. Simple fermented foods like kimchi, sauerkraut, miso and kefir are packed with probiotics that support a healthy microbiome. I like to add a spoonful of sauerkraut to my eggs and avocado for breakfast or sip a miso broth mid-morning.
Quick tip! Whilst probiotics are important, prebiotics are also vital! Prebiotics feed the probiotics which means more good gut bacteria! Prebiotics are found in fruits, vegetables, legumes and wholegrains, so use this as your reminder to eat your greens!
Salmon, mackerel and sardines are omega-3-rich fish crucial for brain function, reducing inflammation and regulating mood. If you struggle with brain fog or emotional swings, it might be time to up your fish game. Try grilled salmon on a salad or tinned sardines mashed with avocado and lemon on rye crackers. It’s surprisingly satisfying and packs a punch nutritionally. For a vegan-friendly alternative, try chia seeds, flaxseeds, walnuts and algae oil for plant-based omega-3s that still support brain and mood health.
Yep, mushrooms. These earthy little guys are having a serious moment, and for good reason. Varieties like lion’s mane, reishi and shiitake aren’t just delicious, they’re adaptogens, which means they help your body adapt to stress. Some studies suggest lion’s mane may even support brain regeneration and memory. I love tossing sautéed mushrooms through pasta or simply grilling them with tamari and garlic for a quick mood-boosting snack.
That creamy sesame paste hiding in your hummus? It’s a nutritional powerhouse. Tahini is rich in healthy fats, calcium, magnesium and B vitamins, all of which support a balanced mood, bone health and nervous system regulation. Drizzle it over roasted veggies, whisk it into salad dressings or swirl it into porridge for a nutty hit of flavour (don’t knock it till you’ve tried it). It’s a little bit savoury, a little bit sweet and totally underrated when it comes to feel-good fuel. The smallest shifts often lead to the biggest results. Start by adding just one of these feel-good foods into your day, you might be surprised by how you feel!
Lauren is a qualified Clinical Nutritionist (BHSc) who has a strong passion for making nutrition easy and accessible for everyone. Lauren also has a passion for plant-based health after adopting a plant-based diet several years ago. She uses her experience and knowledge in this area to educate and inspire others to make a positive difference to their health and wellbeing.
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