Serotonin Carbohydrate Diet

Serotonin is one of the chemicals in the brain that can directly act to affect mood, evidenced by its frequent manipulation through prescription anti-depressants known as SSRIs (selective serotonin reuptake inhibitors). While you can rely on medication to help boost your natural serotonin levels, you can accomplish a similar result by manipulating your food intake to provide your body with more of the raw materials from which serotonin is made. Increase your consumption of the amino acid tryptophan, which is the building block from which serotonin is created.

Carbohydrate Diet

• Consume a high carbohydrate, moderate protein, low fat diet to boost serotonin levels in the brain through natural means. Consume five or six meals every two to three hours throughout the day. At each meal, consume a healthy simple carbohydrate--such as a piece of fruit, a bowl of berries or a large glass of milk--paired with a small protein source. Protein is important to pair with your carbohydrates, because protein sources containing whey protein (such as dairy) have an ample supply of tryptophan, allowing your body to produce even more serotonin. Good protein sources to use for this purpose include those that are low in fat, because excessive fat consumption will slow the digestive process, interfering with the production of serotonin from the ingested food. Stick to consumption of lean meat and low-fat dairy--turkey, chicken, seafood, low-fat beef and low-fat dairy products can all help to provide a protein boost.

Serotonin-Rich Meals

• Consume the following sample meals while following a serotonin diet. A bowl of diced grilled chicken in white or brown rice along with an apple or other piece of fruit can help to provide your body with a quick pick-me-up for your mood. Likewise, a turkey sandwich served on whole grain bread with lettuce, tomato and a small bit of mayo can accomplish the same goal. For breakfast, consider eating an egg white omelet with a bowl of fresh fruit salad. As a snack throughout the day, try low-fat pretzels and pieces of hard cheese.