By Racheal Grace Namyenya
“I’m not hungry.” In today’s fast-paced world, that phrase may not be about food but an expression of frustration, stress, depression, anxiety, tiredness or silent emotional battles. Behind binge eating of sweet foods, no appetite and skipping meals, lies stories hardly ever told, of students struggling to meet deadlines, worried about life’s uncertainties, tuition,and bereavement of loved ones, among other challenges. In such situations, nutrition is neglected, yet what we eat directly affects how we think, feel, and cope.
A case in point is a young woman I met during a nutrition outreach who skipped meals because of busy schedules. She complained of tiredness, headaches, and poor concentration, and would doze off during her meetings at work. After nutrition counselling, on her follow-up visit, she reported improved energy levels,better concentration, and emotional stability. This example shows the need for the conversation on the role of nutrition in mental health.
The Ministry Of Health in the State of Uganda Population Report 2025 under the theme “Mental Health: A Silent Emergency”, states that 24.2% of adults and 22.9% of children are affected by mental health conditions. This increasing number is due to youth unemployment, stress, substance abuse, trauma, and the social environment, among others.
Sadly, what we eat is often an overlooked pillar of mental health, yet what we consume provides an insight into our emotional state and daily habits. The stomach not only digests food but also consists of millions of gut bacteria (good microorganisms) which communicate with the brain through what is referred to as the gut-brain connection. These bacteria produce a significant amount of the body’s serotonin (the happy chemical). Therefore, a decrease in the gut bacteria triggers mood changes to present as lack of interest, anxiety, and depression. As such, consuming diets rich in items like highly processed foods, added sugars and artificial sweeteners, heavily fried meals, alcohol and other substances disrupts the gut bacteria.
To avoid this, one can take practical nutrition steps that can make a difference.
It is advisable to keep a consistent meal routine by eating whole grains like unprocessed wheat, oats, millet, brown rice, and maize, as well as root tubers like cassava, sweet potatoes, Irish potatoes, and yams. These should be paired with protein like milk, chicken, eggs, and meat, or legumes like beans, soybeans, tamarind, and peas.
Eat a rainbow meal by including green leafy vegetables like spinach, mushroom, nakkati, sukuma wiki, bugga, or dodo. You can also have pumpkin and various coloured fruits like mangoes, oranges, and watermelon. Avocado, tomatoes, and matooke are also good foods. These foods are rich in fibre and antioxidants (naturally occurring compounds that protect the body) and minerals like zinc and magnesium and vitamins B9 and B12 that support brain function.
Include one to two portions of foods rich in omega-3 and omega-6 fatty acids, such as silver fish, Nile perch, tilapia, nuts and seeds like simsim, soya, groundnuts, and chia seeds, weekly. Improve good bacteria by consuming fermented foods like yoghurt (plain unsweetened is preferred) and fermented porridge and drinking up to 2-3 litres of water throughout the day.
You can enjoy one to two cups of tea or coffee a day as caffeine in moderation supports focus and concentration especially in the morning. Remember, though, that excessive intake of coffees, sodas, and energy drinks may irritatethe stomach lining. The important thing is to cultivate sustainable dietary and lifestyle changes rather than go to quick fixes or use miracle diets.
Nutrition alone may not completely solve mental health challenges, however it plays a role in maintaining and improving one’s mental wellbeing, so one should do their best to have healthy meals and look at them as supportive blocks for a healthy mind.
The writer is a third-year student of Human Nutrition and Clinical Dietetics
