Note:
- The food that you eat may impact your mood in both positive and negative ways.
- Paying attention to your food choices can take extra effort but can have rewarding benefits.
- Optimizing your nutrition can be used along with other therapies to improve your mental health.
The foods you eat provide the fuel for your mind and body to function. But some foods are more nutritious than others. You can think about nutrition like the way you select your gasoline at the gas station — just about any fuel will get the job done, but it may take a toll on the car’s engine.
There has been plenty of research on how food affects our physical health. Now we’re learning more about how food can impact our mood, and the results are promising.
In this piece, we’ll review the link between what you eat and depression, and how changing your diet can potentially improve your mental health.
How does food affect your mental health?
Scientists are still trying to understand the connection between food and mental health conditions. But there is emerging evidence that is giving us some clues.
First, research suggests certain nutrients impact the way our gut connects with our brain. Your gut contains hundreds of millions of neurons, which it uses to communicate with your brain. We still don’t fully understand what kinds of messages they are sending to each other, but we can tell that they are constantly talking. And when your gut is exposed to different foods, it can impact what kinds of messages are sent.
Second, there is a connection between the brain and our gut microbiome. Different foods and other exposures (like antibiotics) can alter your gut microbiome, the thousands of bacteria in your gut that help with your digestion. The gut and brain are closely connected, and when certain bacteria are found in your gut, they can put you at an increased risk of depression and a lower quality of life. Likewise, adding certain bacteria to your gut can change levels of neurotransmitters in your brain and stress hormone levels throughout your body.
Although more research is needed in this area, it seems that what you eat (and what medications and supplements you take) can directly affect your microbiome, in turn affecting your mental health.
The recent research on the link between diet and depression
Many studies have shown encouraging results of how dietary changes can be used to treat depression:
- One study found that nutrition counseling improved mood in depressed patients over 12 weeks.
- In a study of young adults with depression, a 3-week diet intervention (similar to the Mediterranean diet) resulted in self-reported improvement in mood symptoms.
- Another study of the Mediterranean diet with supplemental fish oil found it to be effective at reducing depression severity.
- A study that compared different depression treatments found nutrition intervention was the most cost-effective option and achieved similar outcomes to more expensive, traditional treatment options.
Not all results have been positive, however. One study found no benefit to adding a micronutrient supplement or nutrition interventions in overweight adults at risk for depression.
Can certain foods contribute to your risk of depression?
Some foods may increase your risk of depression. One study found that people who eat a diet high in processed foods had an increased risk of depression 5 years later. Another systematic review of 16 observational studies found a potential association between the Western diet and depression.
So how do you identify foods that could impact your mental health? Here’s a quick list of some processed foods to limit, if possible:
- Any sugary, sweetened desserts
- Soda and energy drinks
- Fried foods (french fries, fried chicken)
- Processed meats (bacon, sausage)
- Refined grains (breakfast cereals, white bread)
- Certain high-fat dairy products
- Condiments (ketchup)
What foods might help prevent, or improve depression?
Right now, the majority of data supports a Mediterranean-type diet to improve mood. A Mediterranean diet is rich in:
- Whole grains
- Beans
- Legumes
- Vegetables
- Fruits
- Nuts
- Fish
- Olive oil
This Mediterranean diet is also endorsed by the Center for Disease Control (CDC) for general health, too.
What can I do if I want to try changing my diet to help with depression?
Depression is a complicated illness with a variety of factors that can contribute to symptoms. The first step if you are concerned about possible mental health issues is to start an open and honest discussion with your healthcare provider. They will be able to help you to come up with a treatment plan, which may include lifestyle changes, like paying more attention to your diet.
The good thing about choosing to change your diet is it’s relatively low-risk. But, keep in mind, building a healthy diet takes time and experimenting with different foods. The most important thing is to develop an eating style that is both sustainable and enjoyable for you.
In some cases, a consultation with a nutritionist may be able to help with this. They can sort through your diet and mood symptoms and see if there are any changes they recommend to help you optimize your mental health.
Keep in mind there are other proven interventions (besides diet changes) that help with depressive symptoms (more on this below).
What are some proven treatments for depression?
Aside from lifestyle changes like diet, exercise, and sleep, there are well-researched treatments for depression, including:
- Medications
- Psychotherapy
- Electroconvulsive Therapy (ECT)
- Cognitive-Behavioral Therapy (CBT)
- Interpersonal Therapy (IPT)
The important thing is finding what works for you. This often includes a combination of lifestyle changes, therapy, and, if needed, medications. Your provider can help you come up with a treatment plan.
Finally:
The foods you eat may play a role in your mood or symptoms of depression. While there are several treatments for depression with proven effectiveness, dietary changes may provide a low-risk addition to your treatment plan. The research is ongoing, but preliminary results suggest the Mediterranean diet is a useful guide if you are considering changing your food choices.
Written by Meg Burke, MD | Reviewed by Katie E. Golden, MD