THE BEST DIET FOR MENTAL HEALTH
Five foods to add to your diet, and three to avoid to improve your mood
KEY TAKEAWAYS
Consuming a diet high in plant-based foods, fermented foods, omega-3 fatty acids, and spices like turmeric can improve mental health.
Diets such as the Mediterranean, DASH, and Autoimmune Protocol (AIP) are recommended for their anti-inflammatory properties and their ability to support the microbiome.
Processed foods, processed vegetable oils, and high sugar intake are linked to increased inflammation and may worsen mental health symptoms.
Diet is most effective when combined with psychotherapy, medication, and lifestyle changes such as exercise.
Mental health conditions affect millions of people in the U.S., and they can have a significant impact on overall well-being. Conditions such as depression, anxiety disorders, eating disorders, substance use disorders, personality disorders, and PTSD are among the many conditions recognised in mental healthcare.
Therapy and prescription medications are well-established treatment options for many mental health conditions. But mental health is influenced by more than treatment alone. Lifestyle factors, including nutrition, physical activity, sleep, and stress management, can also play an important role in overall well-being.
Research suggests there is a connection between diet and mental health. The brain requires a steady supply of nutrients to function properly, and what we eat can influence factors such as energy, inflammation, and the gut-brain connection.
A healthy diet isn’t a replacement for professional mental health care, but it can be one part of a broader approach to supporting both physical and mental well-being.
What is the best mental health diet?
To understand how food may affect mental health, it helps to look at the gut-brain connection. The gut and brain communicate through a complex network of chemical messengers and other pathways that develop early in life.
According to nutritional psychiatrist Uma Naidoo, MD, foods that provide the nutrients needed to support neurotransmitter production may also support the gut microbiome and healthy gut lining. In contrast, diets high in nutrient-poor and highly processed foods may contribute to inflammation.
Research has increasingly explored how diet, inflammation, the gut microbiome, and mental well-being are connected. Dietary patterns that emphasise a variety of plant foods, fibre, healthy fats, and minimally processed ingredients may support both physical and mental health.
Some eating patterns commonly studied for their potential health benefits include:
- Mediterranean diet
- DASH diet
- Autoimmune protocol (AIP) diet
These approaches generally emphasise foods such as vegetables, fruits, legumes, whole grains, lean proteins, and healthy fats like olive oil, while limiting highly processed foods, refined carbohydrates, and excess alcohol.
However, restrictive diets aren’t necessarily appropriate for everyone, particularly people dealing with mental health concerns or disordered eating. Rather than focusing on a long list of “good” and “bad” foods, many experts recommend keeping nutrition simple: eat a varied, balanced diet built primarily around whole and minimally processed foods.
5 foods for mental health
To balance your mental health, add plant-based foods and healthy foods that naturally contain probiotic or anti-inflammatory properties to your diet. Here are some examples.
1. Fermented foods
Fermented foods such as kimchi, sauerkraut, and pickles may have a place in a balanced diet, particularly because they can contain microorganisms that interact with the gut microbiome.
Registered dietitian Amanda Sauceda notes that emerging research is exploring whether fermented foods may influence depression and anxiety through their effects on the gut microbiome. However, the research is still developing, and fermented foods should not be considered a treatment for a mental health condition.
For example, one study in Nutrition found that men reported fewer symptoms of depression after consuming probiotics from fermented foods, while no similar change was observed among women. More research is needed to understand these differences and the potential mental health effects of fermented foods.
One other consideration is sodium. Foods such as kimchi, sauerkraut, and pickles can be high in salt, so people who need to limit sodium should pay attention to portion sizes and nutrition labels.
2. Dark, leafy greens
Vegetables are an important part of a balanced diet, and they may also support mental and brain health. The fibre found in many vegetables helps nourish the gut microbiome, while gut bacteria can produce short-chain fatty acids that are involved in communication between the gut and brain.
Dark, leafy greens are particularly nutrient-dense. They provide folate, a B vitamin that plays an important role in normal brain function. Low folate levels have been associated with depressive symptoms, and folate supplementation may sometimes be considered as part of treatment for certain people with major depressive disorder under medical supervision.
Good options include:
- Spinach
- Kale
- Collard greens
- Swiss chard
- Romaine lettuce
- Broccoli
A varied diet is generally the best way to obtain folate and other nutrients, while supplements should be used based on guidance from a healthcare professional.
3. Omega-3 fatty acids
Omega-3 fatty acids are healthy fats found in foods such as fatty fish, nuts, seeds, and certain oils. They’re considered essential because your body cannot produce enough of them on its own, so they need to come from your diet.
Omega-3s—particularly the marine omega-3s found in oily fish—play an important role in brain function. Research has also explored their potential connection to mood, depression, and anxiety, although they should not be considered a replacement for professional mental health treatment.
Good dietary sources include:
- Salmon
- Sardines
- Mackerel
- Walnuts
- Chia seeds
- Flaxseeds
- Certain plant oils
Including omega-3-rich foods as part of a balanced diet can help provide nutrients that support overall brain and physical health.
4. Garlic
Garlic, leeks, and onions may not always be kind to your breath, but they can be a great addition to a balanced diet. These foods belong to the allium family and contain prebiotic compounds that can help provide nourishment for beneficial bacteria in the gut microbiome.
Allium vegetables also contain plant compounds called flavanols, which have been studied for their potential anti-inflammatory and antioxidant effects. Research has explored their possible role in supporting cardiovascular health, metabolic health, and neurological function.
So, if you can tolerate them, adding garlic, onions, leeks, and other allium vegetables to meals can be an easy way to increase the variety of plant foods in your diet.
5. Turmeric
Spices can add more than flavour to your meals. According to Dr. Naidoo, turmeric is one spice that has attracted particular interest for its potential effects on mood and brain health.
Turmeric contains curcumin, a compound with anti-inflammatory properties that researchers have studied for its possible relationship to symptoms of depression and anxiety. However, more research is needed, and turmeric should not replace established mental health treatments.
If you want to add more turmeric to your meals, pairing it with a small amount of black pepper may increase the bioavailability of curcumin, meaning your body may be able to absorb more of the compound.
Try adding turmeric to:
- Curries
- Soups
- Roasted vegetables
- Rice dishes
- Smoothies or warm beverages
3 foods to avoid for mental health
On the flip side, some food choices may promote inflammation or provide fewer nutrients that support overall brain and mental health. Limiting these foods may be one part of a balanced approach to supporting both physical and mental well-being.
1. Processed foods
Fast food, baked goods, candy, and other highly processed foods can be enjoyable, but they’re best consumed in moderation. Rather than eliminating them completely, consider reducing how often you eat foods that are high in saturated fat, added sugars, and highly processed ingredients.
Some research has found an association between long-term diets higher in pro-inflammatory foods and a greater risk of depression. However, diet is only one factor that can influence mental health, and eating these foods occasionally does not mean they will cause depression.
A balanced approach is to make nutrient-dense, minimally processed foods the foundation of your diet while enjoying treats occasionally.
2. Processed vegetable oils
Some research has explored a possible connection between high consumption of certain processed vegetable oils and brain health, although the evidence is not strong enough to conclude that these oils directly cause cognitive decline or mental health problems.
Vegetable oils such as soybean, canola, and other refined oils can contain omega-6 fatty acids, which are essential fats that the body needs. However, omega-6 fats are not inherently “bad” or automatically inflammatory. What matters is the overall dietary pattern and balance of fats in the diet.
Rather than eliminating these oils completely, focus on getting a variety of healthy fats, including omega-3-rich foods such as fatty fish, walnuts, chia seeds, and flaxseeds. Oils such as olive oil can also be part of a balanced eating pattern.
3. Sugar
Foods and drinks high in added sugars are best consumed in moderation. Research has found associations between high sugar intake and mental health outcomes such as anxiety and depression, with inflammation and metabolic effects being among the possible pathways being studied.
Some research has also explored similarities between highly palatable, sugary foods and addictive-like eating behaviours, although this does not mean that sugar itself causes addiction in everyone.
Rather than eliminating all carbohydrates or naturally sweet foods, focus on limiting added sugars and highly processed foods while choosing more whole foods such as fruits, vegetables, whole grains, legumes, and protein-rich foods.
Does fasting help mental health?
The short answer is: more research is needed. Intermittent fasting has been studied for potential physical health benefits, but there isn’t yet enough evidence to recommend it specifically as a treatment for mental health conditions.
One study examining intermittent fasting and its effects on stress and depression found encouraging results and suggested that it may be safe for some people with mental health conditions. However, research in this area is still emerging, so healthcare providers don’t yet have enough evidence to routinely recommend fasting for mental health.
People with a history of anorexia or other eating disorders should be especially cautious. Restrictive eating patterns such as intermittent fasting may potentially trigger unhealthy eating behaviours or a recurrence of symptoms. Anyone with a history of an eating disorder should discuss fasting with a qualified healthcare professional before trying it.
Can mental health disorders be reversed with diet?
Mental health conditions are complex, and treatment often involves more than one approach. Depending on the individual and condition, treatment may include psychotherapy, medication, lifestyle changes, or a combination of these strategies.
Everyone’s experience with mental health is different. Some conditions may occur during particular periods of life or in response to specific circumstances, while others are chronic and require ongoing management.
When it comes to nutrition, it’s better to think of a healthy diet as part of a broader mental health plan, rather than a cure. An eating pattern rich in whole, nutrient-dense foods may support overall health and complement treatments such as therapy or medication.
At the same time, diet alone should not be expected to treat a mental health condition. Anyone experiencing persistent or worsening symptoms should work with a qualified healthcare professional to determine an appropriate treatment plan.
Medications for mental health
There are a number of medications prescribed to treat mental illness. Some of the most common are antidepressants like SSRIs and SNRIs, though certain conditions also benefit from mood stabilizing drugs, antipsychotic drugs, and stimulants, per the National Institute of Mental Health.
If you are prescribed any drug for a mental health disorder, ask your doctor and pharmacist about food and drug interactions. In general, alcohol should be avoided when taking some of the commonly-prescribed drugs for mental illness.
This isn’t an exhaustive list, but here are some examples of other foods that may interfere with mental health medications:
- Foods containing tyramine, like beer, wine, and processed meats should be avoided when taking MAO inhibitors (a rarely used class of antidepressant).
- Food may affect the absorption of some antipsychotics, so ask your pharmacist if your medication should be taken with or without food.
- Caffeine can interfere with the way some mood stabilizers are metabolized, per a review published in Bipolar Disorders.
Vitamins for mental health
For most people, vitamins and supplements aren’t necessary solely to improve mental health. Getting nutrients from a varied, balanced diet is generally preferable.
However, supplements may be useful when someone cannot meet their nutritional needs through food alone or has a documented deficiency. Nutrients commonly discussed in relation to overall health include:
- B vitamins, including B12 and folate, which are important for normal nervous system function
- Vitamin C and vitamin D, which support normal immune function
- Omega-3 fatty acids, which play an important role in brain health and can be obtained from fatty fish or, for people who don’t eat fish, certain supplements
Some people also consider prebiotic or probiotic supplements to support the gut microbiome. However, probiotics contain different strains with different effects, so they aren’t interchangeable or universally beneficial.
Before starting supplements, particularly high-dose products, it’s best to discuss your diet, medications, and any possible deficiencies with a healthcare professional.
Exercise for mental health
Here’s some good news: All forms of exercise are good for your mental health! “The best exercise for your mental health is the one you love,” says Sauceda. “There’s nothing worse than forcing yourself to be a runner when you find no enjoyment in it.”
Dr. Naidoo agrees. She always recommends that people start out doing something they enjoy, be it running, walking, Zumba class, or something else completely. Rather than prescribe a specific activity, she says that encouraging her patients to find what they like to do and simply do it, trusting that the more they exercise the more they’ll engage with their physical health in general.
The power of endorphins can’t be underestimated. The National Alliance on Mental Health (NAMI) says that exercise increases serotonin, boosts mood and energy, reduces stress, and is linked to higher self-esteem and better social health.
If your mental health has declined recently and has affected your quality of life, talk to your healthcare provider. Sleep disturbances, frequent negative thoughts, personality changes, and loss of appetite are a few common signs that it’s time to talk to your provider about your mental health. If you’re experiencing suicidal thoughts, reach out to your healthcare provider or a suicide prevention hotline right away.
Source: SingleCare