Everyone knows that what we eat affects us physically. Just hang around a hangry toddler. Or think about that sluggish feeling you have after polishing off a huge bowl of ice cream. (Trust us, we’ve all been there.)
But it turns out that the adage “you are what you eat” extends to your mental health, too.
When it comes to battling depression, many people benefit from talk therapy and medication. (We could help you save up to 80% on the prescriptions you need most. Simply show this free discount card to your pharmacist.)
Yet more and more research points to a link between diet and depression. For example, a trial out of Australia found that people with depression who had 7 sessions with a dietitian had a significant reduction in symptoms after 12 weeks compared with those who received no nutrition guidance.
Add to that a 2019 study published in Nutritional Neuroscience. It found that a Mediterranean-style diet (full of fruits, veggies, legumes and whole grains and fewer red meats and unhealthy snacks) reduced symptoms of depression. The group that followed the Mediterranean-style diet (supplemented with fish oil) and took cooking workshops saw a greater reduction in depression symptoms after 3 months than the group that attended only social support groups.
So could food be a tool to help boost happiness and mental well-being? Let’s dig in.
How are diet and depression connected?
It’s a bit of a chicken-and-egg situation. On the one hand, some studies have linked depression with eating highly processed foods that exceed the recommended limits on added sugars, saturated fats and sodium, says Ginger Hultin. She’s a registered dietitian based in Seattle.
On the other hand, having depression can often drive you to eat junky carbs, says Drew Ramsey, MD. He’s a psychiatrist and founder of the Brain Food Clinic in New York City. When you’re not feeling well, it’s natural “to crave a lot of carbs and comfort foods.” That means quickly digested, nutrient-poor picks such as chips, sugary cereals and pastries. “It creates a cycle of constantly seeking the next feel-good hit of sugar,” explains Dr. Ramsey.
Regardless of what came first — a crummy diet or the depression — 2 main issues seem to be at play.
The first is inflammation. Many highly processed foods contain sky-high amounts of sodium, added sugar, fats and other chemicals. They’re recognized as foreign invaders that can spark an immune response (aka inflammation). It’s similar to your body’s reaction to, say, a bacterial infection.
Basically the junk in junk food keeps our immune system on high alert. Over time, this chronic inflammation can impact how your brain functions. “There’s a relationship between how our brain heals and grows and the level of inflammation in our bodies and mental health,” Dr. Ramsey says.
The second possible issue is nutrition. When we don’t eat enough healthy unprocessed foods, we’re often not getting enough of the vitamins and minerals our bodies need. “The brain needs a variety of nutrients to function optimally,” says Hultin.
If you’re on an antidepressant, the foods you eat can impact how well your medication works, too. Here’s how.
So what should I eat for depression?
Generally speaking, the kinds of foods that are best for our brains and bodies are plant foods. They also tend to be whole foods (that is, as minimally processed as possible).
Nutrient-rich foods that may help reduce inflammation include:
- Fruits (oranges, strawberries, blueberries)
- Veggies (spinach, kale, tomatoes)
- Whole grains (whole-wheat bread, brown rice, oatmeal)
- Fish (salmon, tuna, sardines)
- Legumes (lentils, chickpeas, black beans)
- Nuts and seeds (almonds, walnuts, flax seeds)
Low-fat dairy such as yogurt and lean protein sources, including skinless chicken and turkey, can also be good choices. Diets that contain beans, greens and seafood stand out as particularly good choices for mental health, Dr. Ramsey says.
Foods and beverages to avoid or consume in moderation include:
- Red meat (beef and pork) and processed meats (hot dogs and sausage)
- Alcohol
- Highly processed carbohydrates (sweets, pastries, white bread)
- Soda and sugar-sweetened drinks
- Fried foods
Break the good-for-you foods into categories and then pick and choose what you enjoy from each. Don’t force yourself to eat something you don’t like, says Hultin. Say you hate kale. Look for something in the same food family, such as arugula, that you like better.
