Although the link between diet and mood is complex, there have been several studies and literature reviews that have shown that a nutrient-dense diet full of fruits, vegetables, whole grains, and fish, is associated with a reduced prevalence and risk for depressive symptoms and disorders. it is difficult to study this pattern, however, since it could be the case that people who suffer from mental illness or adverse mental health are more likely to use food as a coping mechanism, or have worse diets due to lack of self-confidence. So it’s difficult to tease out which effect is causing the other!
Specifically, these studies link unhealthy diets to inflammation and unhealthy guts. Here are some tips from Dr. Felice Jacka on how to improve mental health through nutrition.
The more diverse the plant foods are in your diet, the more diverse your gut microbiota will be.
Eliminate artificial sweeteners, foods high in refined carbohydrates, and sugars that have adverse effects on the microbiome.
Introduce more polyphenols into the diet (colorful fruits and vegetables, red wine, green tea, and dark chocolate) to improve the gut.
Introduce more fiber into your body (lentils, legumes, chickpeas, beans, fruits and vegetables, and whole grains).
Studies Linking Mood to Diet
Unhealthy diets are a risk factor for mental disorders, particularly depression and dementia.
Those with better quality diets were less likely to be depressed or anxious.
