Breakfast for Mental Health

TLDR: Breakfast for Mental Health - Why Your Morning Meal Matters

This article examines the mental health benefits of eating breakfast regularly. Key points include:

1. Breakfast consumption is declining due to intermittent fasting trends and busy lifestyles

2. Morning meals stabilize blood sugar and mood throughout the day

3. Skipping breakfast increases cortisol and stress response

4. Eating breakfast enhances cognitive function and academic performance

5. Intermittent fasting may increase binge eating risk for some individuals

Wise Mind Nutrition emphasizes the importance of:

• Starting the day with balanced nutrition within one hour of waking

• Supporting stress resilience through consistent morning fuel

• Providing brain nutrients for optimal cognitive function

• Avoiding breakfast skipping to prevent late-night eating patterns

The article concludes that breakfast provides essential mental health benefits by stabilizing mood, reducing stress, and supporting brain function.

[Read full article for detailed research on breakfast's impact on mental wellness]

Breakfast is commonly referred to as the “most important meal of the day,” yet across the US, breakfast consumption seems to be declining. This could be due to various reasons: 1) rise in GLP-1 use, 2) increased interest in intermittent fasting, and 3) stressful lifestyles. Some guidelines suggest that breakfast should account for 15-25% of our daily energy intake; however, recent estimates indicate that a quarter of adults and a third of adolescents are skipping this first meal [1]. 

Skipping breakfast could stem from feeling rushed in the mornings, not feeling hungry right away, or possibly from eating too much food before going to bed. Another factor contributing to the decline in breakfast consumption is the rise of diet culture and growing interest in changing health through food choices and timing. 

Emerging research suggests that breakfast consumption is strongly associated with several mental health benefits, including improved mood stability, enhanced stress resilience, and improved cognitive function [2,5]. While these associations may be due to various confounding variables that are difficult to control in human studies (e.g., sleep patterns and exercise levels), it is essential to acknowledge these correlations to gain a better understanding of the broader role that breakfast plays in overall well-being. 

Are you curious about the mental health benefits associated with breakfast consumption? We've got some practical tips for making this morning meal work. For more on why timing matters when it comes to meals, check out our post on Why Meal Timing Matters. 

Mental Health Benefits Associated with Breakfast Consumption

Skipping breakfast may seem harmless in the short term; however, emerging research suggests that it might not be in the best interest over the long haul. This is what the research has to say:

1. Mood Stability 

Nourishing your body in the morning helps stabilize blood sugar levels, which, in turn, helps stabilize your mood. Your brain relies on a constant supply of glucose to function optimally. Have you ever experienced the feeling of being “hangry”? This occurs when your body’s blood glucose levels drop, and, as a result, your brain does not get enough glucose to function optimally. You may feel irritable, have trouble concentrating, and feel fatigued. By starting your day with a balanced meal, you provide the brain with a more consistent energy supply, which reduces mood swings and emotional dysregulation. 

2. Stress Resilience

Research also suggests that individuals who consume breakfast report lower levels of perceived stress compared to those who skip breakfast [2]. One possible explanation is cortisol. Cortisol is the body’s stress hormone that is released in response to various stressors, including low blood sugar.  It has been shown that breakfast skippers are associated with elevated cortisol production [3]. When you sleep, your blood sugar levels naturally decrease. If you skip breakfast, your blood sugar levels will remain low, triggering a stress response and increasing cortisol production. Elevated cortisol levels can make you feel tense and anxious due to the activation of the body’s fight-or-flight response. Eating breakfast replenishes glucose stores and reduces cortisol spikes, leading to stress resilience. 

Often, coffee is consumed in the morning, replacing breakfast for the first meal of the day. Caffeine stimulates the adrenal glands to release cortisol, further elevating the body’s cortisol levels after fasting and skipping breakfast [4]. This increase can lead to an even more pronounced stress response, which may intensify symptoms of stress and anxiety in the morning. 

3. Cognitive Function

Breakfast not only improves your mood, but it also enhances brain function. Emerging research has shown that breakfast consumption has a positive impact on cognition in adolescents [5]. In this study, individuals who consumed breakfast had faster reaction times, memory, and visual-sustained attention. Moreover, breakfast consumption was shown to be positively associated with improved school performance [6]. 

This all makes sense—your brain needs fuel to function, and consuming breakfast can provide it with the nutrients it needs to thrive. Individuals who regularly skip breakfast tend to exhibit lower intakes of key micronutrients, including folate, vitamin C, and calcium, with levels falling below the Estimated Average Requirement (EAR) [7]. Folate plays a critical role in nerve impulse propagation, while vitamin C functions as a key antioxidant and is essential in neurotransmitter synthesis [8]. Calcium is required for the neuronal release of neurotransmitters, directly supporting synaptic communication and signaling efficiency. Therefore, consuming a nutrient-rich breakfast can provide the brain with the fuel it needs, enhancing learning, focus, and decision-making throughout the day. 

What About Intermittent Fasting? 

Intermittent fasting has gained popularity in recent years as a tool for improving brain signaling, neurogenesis, and synaptic plasticity [9]. Moreover, intermittent fasting has gained popularity due to its potential anti-aging properties, as noted in Professor Valter Longo’s article titled "Characteristics of a Longevity Diet."  However, many forms of intermittent fasting involve skipping breakfast, which may result in mental health consequences (for some people).

During extended fasting, levels of ghrelin, commonly known as the “hunger hormone,” increase. This hormonal buildup increases appetite and can intensify cravings for high-calorie, energy-dense foods, especially once eating resumes [10,11]. As a result, individuals are more likely to engage in binge eating and become obsessed with food, which has been linked to impairments in social functioning, anxiety, and depression [12]. 

For this reason, Wise Mind Nutrition generally does not recommend intermittent fasting for individuals with disordered eating patterns. However, because every person is different, we are open and willing to help you find the best strategies to meet your goals! Remember, we are playing the long game here. 

Breakfast Recommendations: 

Implementing breakfast into your daily routine does not need to be complicated! Try one of these quick, nourishing options: 

1. Whole-grain toast with almond butter and sliced banana 

   • Food groups: F, G, bns

2. Organic full-fat Greek yogurt with berries and chia seeds

   • Food groups: F, D, bns

3. Eggs with avocado, sprouts, and black beans

   • Food groups: V, P, bns

4. Oatmeal with protein powder, walnuts, and dried goldenberries

   • Food groups: F, G, P, bns

Curious about smoothie bowls? Check out our recipes. 

Preparing meals ahead of time is a great strategy to ensure breakfast consumption throughout the week without having to cook in the mornings! You can prepare: 

1. Hard-boiled eggs

2. Egg bites or mini frittatas

3. Overnight oats

4. Freezer-friendly breakfast burritos or breakfast sandwiches

It is important to listen to your body. If you're not hungry when you wake up, consider bringing a morning snack with you to eat early in the day. The goal is to provide your body and brain with the nutrients they need to thrive!   

Conclusion

Skipping breakfast may seem like a time-saver in the morning; however, for many people, it comes at a cost to their mental well-being. Breakfast keeps the body properly fueled, which in turn decreases stress levels, improves mood stability, and enhances cognitive performance. By nourishing your body in the morning—no matter how simple the act— you are simultaneously nourishing your mind. Start eating for your brain, and the rest of your body will follow!  

References

1. Spence, C. (2017). Breakfast: The most important meal of the day? International Journal of Gastronomy and Food Science, 8, 1–6.

2. Smith, A. P. (2010). Breakfast and mental health. International Journal of Food Sciences and Nutrition, 61(1), 36–42.

3. Smith, A. P. (2002). Stress, breakfast cereal consumption and cortisol. Nutritional Neuroscience, 5(2), 141–144. 

4. Lovallo, W. R., Whitsett, T. L., al’Absi, M., Sung, B. H., Vincent, A. S., & Wilson, M. F. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine, 67(5), 734–739.

5. Adolphus, K., Hoyland, A., Walton, J., Quadt, F., Lawton, C. L., & Dye, L. (2021). Ready-to-eat cereal and milk for breakfast compared with no breakfast has a positive acute effect on cognitive function and subjective state in 11–13-year-olds: A school-based, randomised, controlled, parallel groups trial. European Journal of Nutrition, 60(6), 3325–3342. 

6. Adolphus, K., Lawton, C. L., & Dye, L. (2013). The effects of breakfast on behavior and academic performance in children and adolescents. Frontiers in Human Neuroscience, 7, 425.

7. El Ati, J., Doggui, R., Doggui, D., & El Ati‑Hellal, M. (2024). Skipping breakfast is associated to inadequate nutrient intakes among Tunisian children: A cross-sectional study. Frontiers in Pediatrics, 12, Article 1427638

8. Linus Pauling Institute. (n.d.). Cognitive function [Micronutrient Information Center]. Oregon State University. Retrieved June 10, 2025.

9. Currenti W, Godos J, Castellano S, Mogavero MP, Ferri R, Caraci F, et al. Time restricted feeding and mental health: a review of possible mechanisms on affective and cognitive disorders. Int J Food Sci Nutr. 2021 Sep;72(6):723–33.

10. de Oliveira, J., Ferro, J., Guimarães, V. H. D., & da Luz, F. Q. (2024). Try not to think about food: An association between fasting, binge eating and food cravings. Journal of the National Medical Association. Advance online publication.

11. Goldstone, A. P., Prechtl de Hernandez, C. G., Beaver, J. D., Muhammed, K., Croese, C., Bell, G., Durighel, G., Hughes, E., Waldman, A. D., Frost, G., & Bell, J. D. (2009). Fasting biases brain reward systems towards high-calorie foods. European Journal of Neuroscience, 30(8), 1625–1635.

12. Sheehan, D. V., & Herman, B. K. (2015). The psychological and medical factors associated with untreated binge eating disorder. Primary Care Companion for CNS Disorders, 17(2).