Stay curious!

We spend so much of our lives chasing happiness. Whether it’s through therapy, meditation, new exercise routines — or the latest TikTok wellness trend — most of us are on a mission to feel a little better.

One idea that comes up a lot? That certain foods can improve our mood. Bananas, nuts, chocolate… they’re all touted as natural pick-me-ups. But how much of this is true? Are there really “happy chemicals” hiding in our cupboards? What does the science really say?

Let’s find out.

The happiness food hype

There was a time when food made us happy for simple reasons: it tasted good, it was made with love, or it was associated with a special occasion. Nowadays, however, it seems that happiness through food comes with a scientific stamp of approval. Scroll through any wellness blog and you’ll hear about “happiness hormones” like serotonin, supposedly found in things like bananas, dates or even tomatoes.

And of course, let’s not forget the queen of feel-good foods: chocolate. The internet would have you believe it’s practically medicinal. The key ingredient everyone is talking about? Serotonin. This brain chemical is often found in lower levels in people with depression, which has led many to think: more serotonin = more happiness. But here’s the thing…

The truth about serotonin

Yes, serotonin is real. And yes, it does play a role in your mood. But eating serotonin-rich foods doesn’t actually increase the amount of serotonin in your brain.

Here’s why: Serotonin is mostly found in the gut—around 95% of it lives in our intestines—and while certain foods may contain tiny traces, they don’t have any real effect on our mood. That’s because serotonin from food can’t cross the blood-brain barrier — a kind of “security gate” that protects our brains from unwanted substances. In other words, the serotonin from your smoothie bowl never gets to the part of your body where it would need to go to lift your mood.

What about tryptophan?

So, if serotonin can’t do the trick, what about tryptophan? This amino acid—found in protein-rich foods like dairy, meat, and eggs—is often called serotonin’s “building block.” It can cross into the brain and is involved in the production of serotonin.

Sounds promising, right? Well… not quite.

Even if you eat foods high in tryptophan, only a tiny amount actually makes it to your brain. And the conversion of tryptophan into serotonin depends on many other factors— like your hormone levels, the time of day, whether you’ve been exercising, and more. To make a real difference, you’d need to consume extremely high doses (we’re talking supplement level, not dinner plate level), which just isn’t realistic through diet alone.

Why food does feel good

Now, before you throw out your favourite chocolate bar in frustration—don’t! Because food really can make us feel good. It just works a little differently than you might expect.

Instead of acting through serotonin, food often makes us happy thanks to dopamine—a chemical in the brain associated with motivation, reward, and learning. When we enjoy a delicious meal, especially one we’ve learned to associate with comfort or celebration, our brain rewards us by releasing dopamine.

Think about it: Did your parents treat you to ice cream after a dentist appointment or a good report card? Did you get chocolate to cheer you up when you were sad? These emotional memories are deeply wired into your brain. So when you bite into that same chocolate years later, your brain taps into those good feelings—even if you’re eating it on an ordinary Tuesday.

It’s all about expectations

This is why your favourite food can genuinely lift your mood. The taste, the texture, the memories—it’s all part of the experience. And your brain loves it when its expectations are met.

In fact, studies show that even just seeing a favourite food (like a gooey brownie or a perfectly cheesy pizza) can trigger a reward response in the brain. But interestingly, this only happens for people who actually enjoy that food. If you’re not a fan of chocolate, no dopamine spike for you.

There’s even an evolutionary reason behind this: we’ve always been drawn to calorie-dense foods because they helped our ancestors survive. High-calorie foods like chocolate, ice cream, or pizza are energy-rich—and that “feel good” response is your brain saying, Yes! This is fuel!

So… can food make us happy?

Yes, but not because it’s full of magical happy hormones. It’s not serotonin in your snack that’s making you feel better—it’s you. Your experiences, your memories, your preferences, your brain’s beautifully complex wiring.

And honestly, that makes food feel even more special.

So the next time you enjoy your favourite meal, remember: it’s not about the chemicals in the food. It’s about the emotions, the moments, and the memories it brings with it.

Final thoughts

So no, chocolate won’t technically flood your brain with serotonin—but it will likely make you smile, especially if you’ve grown up loving it.

Speaking of which… I recently picked up a giant bar of Toblerone, and I plan to enjoy it—guilt-free.

References

• Richard et al. (2009). L-Tryptophan: Basic Metabolic Functions
• Das Erste – W wie Wissen
• APA – Gut Feeling
• Young, S. N. (2007). How to increase serotonin in the human brain without drugs