Carbohydrates trigger reactions in the body to increase production of serotonin. You can get carbohydrates through whole grains, fruits, vegetables and beans. Serotonin, a neurotransmitter, does not directly come from those foods, but the foods help influence an amino acid that boosts the effectiveness of the chemical. Neurotransmitters signal the brain to change moods and physical responses. Adequate levels of serotonin provide you with feelings of calm and can improve sleep. The brain chemical may also reduce pain by constricting blood vessels at injury sites.
Amino Acids
Amino acids break down from protein in food during digestion. The amino acids travel from the bloodstream to the brain where they affect the neurotransmitters that determine responses, such as mood, motivation or energy. The amino acid tryptophan converts to serotonin in the brain to provide you with a sense of calm. However, other amino acids often crowd out tryptophan to result in an opposite effect. For example, tyrosine, an amino acid from high-protein foods, energizes your body and boosts mental alertness, interfering with the effects of serotonin.
Calming Effects
Carbohydrates release insulin into the blood. Insulin clears away the energy-inducing amino acids, but leaves tryptophan alone, Psych Central explains. Eating carbohydrates allows tryptophan to move from the bloodstream to the brain and increase serotonin. This provides you with calming effects.
Whole Grains
Whole grains have high amounts of carbohydrates. These foods include hot cereal, cold cereal and oats to consume for breakfast, according to the Harvard School of Public Health. Choose whole-grain bread for lunches and snacks. Read package labels for whole-grain ingredients. Look for terms such as whole grain, 100 percent whole wheat or whole rye. Other whole-grain products rich in carbohydrates include whole-grain or whole-wheat pasta, brown rice, bulgur, oatmeal and barley. Whole grains contain more nutrients and fiber than refined grains such as white bread, white rice, pastries and other processed foods.
Carbohydrates and Protein
Select fresh fruits and vegetables as often as possible. Choose canned or frozen fruits and vegetables without added sugar or fats. Sugar and fats can interfere with your blood sugar levels throughout the day, causing a crash effect and fatigue when you want relaxation, not tiredness. Beans provide slowly digested carbohydrates and protein. Some foods such as milk, cheese and beans contain significant amounts of carbohydrates and protein. Eating too many carbohydrates may cause tiredness, so adding some protein may help balance the effect. While a carbohydrate diet helps increase your serotonin levels, including some protein sources provides you with energy and muscle building. Some protein foods, including poultry, milk, cheese and peanut butter, also contain tryptophan, MayoClinic.com notes.
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