Bali’s vibrant culinary scene, bursting with fresh tropical produce and time-honored ingredients, provides a delightful way to naturally elevate your mood.
In the island’s warm, humid climate, where the demands of daily life or travel can sometimes weigh you down, choosing the right foods can nurture brain health and emotional balance.
Drawing from Balinese wellness traditions, ingredients like turmeric, bananas, and tempeh can help increase serotonin, reduce stress, and foster a sense of well-being.
Whether you’re wandering through Ubud’s bustling markets or unwinding in the tranquil villages of West Bali, these tips will guide you in using accessible ingredients to lift your spirits and keep you energized.
Here are seven practical ways to enhance your mood with everyday foods found in Bali.
1. Eat Bananas for a Serotonin Boost
Bananas, a staple in Bali’s markets, are a natural mood enhancer thanks to their high content of tryptophan, an amino acid that your body converts into serotonin, the “feel-good” neurotransmitter.
They’re also packed with vitamin B6, which supports serotonin production, and natural sugars for a quick energy lift. In Balinese cuisine, bananas shine in dishes like pisang goreng (fried bananas) or as a fresh snack.
Pick up a bunch from the vibrant markets in Pemuteran, West Bali, and enjoy one or two daily. For a refreshing twist, blend them into a smoothie with coconut milk and a touch of local honey for a morning mood boost that’s both delicious and nourishing.
2. Incorporate Turmeric in Your Diet
Turmeric, a cornerstone of Balinese jamu (herbal tonics) and bumbu (spice pastes), contains curcumin, a compound known for its anti-inflammatory properties that can help reduce stress and improve mood.
In Bali, turmeric is a star ingredient in dishes like ayam betutu (spiced chicken) or kunyit asam, a tangy turmeric-tamarind drink.
Grate a teaspoon of fresh turmeric into smoothies, soups, or rice dishes, or sip a glass of jamu from a local warung in Tabanan.
To maximize absorption, pair it with a pinch of black pepper, which enhances curcumin’s effectiveness, making it a simple yet powerful addition to your mood-boosting routine.
3. Snack on Tempeh for Protein and Probiotics
Tempeh, a fermented soybean patty integral to Balinese cuisine, is a fantastic source of protein and probiotics, which promote gut health and emotional well-being through the gut-brain connection.
Its B vitamins also support neurotransmitter production, helping stabilize mood. In West Bali, you’ll find tempeh goreng (fried tempeh) or tempeh manis in local eateries.
Snack on a small portion (50-100g) daily or toss it into salads for a protein-rich, mood-enhancing boost. Opt for fresh tempeh from markets in Negara or Gilimanuk to ensure maximum probiotic benefits and a nutty, satisfying flavor.
4. Enjoy Dark Chocolate in Moderation
Dark chocolate, crafted from cacao beans grown in Bali’s lush highlands, is a mood-lifting treat thanks to flavonoids that improve blood flow to the brain and trigger endorphin release.
In Balinese cuisine, cacao sometimes appears in desserts like bubur injin (black rice pudding). Choose dark chocolate with at least 70% cocoa content, available at organic shops in Ubud or Canggu, and savor a small square (20-30g) as an afternoon pick-me-up.
Pair it with juicy rambutan or mangosteen for a balanced, mood-enhancing snack that satisfies your sweet tooth without overloading on sugar.
5. Add Leafy Greens to Your Meals
Leafy greens like water spinach (kangkung) and moringa, abundant across Bali, are rich in folate and magnesium, nutrients that support mood regulation and stress relief.
In Balinese dishes, greens take center stage in sayur urab (mixed vegetable salad) or stir-fried kangkung with garlic and chili.
Source a handful of fresh greens from West Bali’s Pemuteran markets and incorporate them into daily meals. Lightly steam or enjoy raw in salads with a drizzle of peanut sauce to preserve their nutrient content, ensuring a steady supply of vitamins to keep your spirits high.
6. Sip Coconut Water for Hydration
In Bali’s humid climate, dehydration can lead to fatigue and irritability, which can dampen your mood.
Coconut water, readily available from roadside vendors, is packed with electrolytes like potassium, which help maintain hydration and support healthy nerve function.
Grab a fresh coconut (about 500ml) daily, especially after outdoor adventures like hiking in West Bali National Park.
For a zesty twist, add a splash of lime juice to create a refreshing, mood-lifting drink that keeps you hydrated and energized throughout the day.
7. Include Nuts and Seeds for Healthy Fats
Nuts and seeds, such as peanuts and sesame seeds, are staples in Balinese cuisine, often featured in sambal kacang (peanut sauce) or as garnishes for desserts.
They provide omega-3 fatty acids and vitamin E, which support brain health and reduce inflammation, contributing to mood stability.
Snack on a small handful (20-30g) of roasted peanuts or sprinkle sesame seeds on salads, sourced from Tabanan’s bustling markets.
Pair with tropical fruits like papaya or mango to enhance nutrient absorption and add a burst of flavor to your mood-boosting diet.
These mood-enhancing tips, inspired by Bali’s rich culinary heritage, make it effortless to transform everyday meals into rituals that uplift your spirit and energy.
By weaving these nutrient-packed ingredients into your diet, you’ll not only feel more vibrant but also immerse yourself in the island’s vibrant food culture.
For a delightful way to experience these flavors, head to AVOCADO RESTO in West Bali, where plant-based dishes crafted with fresh, local ingredients like tempeh, turmeric, and tropical fruits offer a wholesome dining experience that celebrates Bali’s mood-boosting cuisine.