Research is finding that processed foods, fast foods, baked goods and sweets can exacerbate symptoms of depression, while a diet with lots of fruits, vegetables, fibre, and healthy fats can help to reduce symptoms of depression.

Depression is a common but serious mood disorder that can affect how you feel, think, and handle day-to-day activities. Symptoms can vary greatly among individuals living with depression, but they might include persistent feelings of sadness or emptiness that last more than two weeks, loss of interest or pleasure in hobbies and activities, lack of energy, a reduced ability to concentrate, sleeping too much or not enough, significant weight loss or gain, or experience feelings of worthlessness, excessive guilt, and/or recurrent thoughts of death or suicide. Living with depression can make it difficult to make good food choices. Depression can also influence appetite and motivation, leading to skipped meals, less interest in food, and reaching for easy options like fast food and packaged snacks. Although easy, cheap and tasty foods like cookies, chips, and fries have unexpected costs that are detrimental to wellbeing, our mental health inclusive.

Foods That Increase Inflammation

One factor known to contribute to depression is the upregulation of chronic inflammatory pathways. Unfortunately, unhealthy diets rich in added sugars and ultra-processed foods, are key triggers of pro-inflammatory cytokines and potentially, the subsequent emergence of classical depressive symptoms. In support of this, some studies have correlated the blood levels of IL-6 and TNF-α (both pro-inflammatory cytokines) with the development of depression and anxiety. Similarly, bad diets increase intestinal permeability leading to the systemic release of rogue molecules from the gut into the bloodstream, which eventually influences brain function, leading to anxiety, depression, and memory loss.

Some of the foods that increase inflammation include:

• Sugary beverages, such as sodas and sweetened teas, can spike blood sugar levels and promote inflammation.
• Processed snacks, like chips and crackers, are high in unhealthy fats and additives that trigger inflammatory responses.
• Refined carbohydrates, including white bread and pastries, lack fiber and essential nutrients, leading to blood sugar imbalances and increased inflammation.
• Fried foods, such as french fries and fried chicken, contain trans fats that are linked to heightened levels of pro-inflammatory cytokines.
• Processed meats, like bacon, sausages, and deli meats, are high in saturated fats and preservatives, contributing to inflammation and oxidative stress.

Mediterranean Diet And Depression

Researchers are finding that healthy foods such as the Mediterranean diet which prioritizes fresh fruits and veggies, whole grains, fats from olive oil, nuts, and seeds, and seafood, support mental health. People who lived around the Mediterranean Sea and had such healthy diets were known to experience lower rates of chronic disease, improved mental health and longer life expectancy than other Western countries, despite having less access to healthcare. This pattern of eating is full of vitamins, antioxidants, and good fats, which help to protect your cells, including your brain cells, from damage from inflammation and oxidative stress. It also helps to support your digestive system, which is lined with 100 million nerve cells that are involved in the production of serotonin — a neurotransmitter involved in sleep, appetite, mood, and how we feel pain.

Researchers are currently investigating the pathways through which diet and depression are related. Inflammation, oxidative stress, brain plasticity, mitochondrial dysfunction, and the gut microbiome are some of the biological processes that seem to be implicated. A deep dive into the biological mechanisms of action is available in this 2020 review.

Gut Healthy Foods To Include In Your Diet

1. Fermented Foods: Foods like yogurt, kefir, sauerkraut, kimchi, and miso are rich in probiotics, which help maintain a healthy gut microbiome and reduce inflammation.
2. High-Fiber Foods: Whole grains (oats, quinoa, brown rice), legumes (lentils, chickpeas, black beans), and fruits like apples, pears, and berries support gut health by feeding beneficial bacteria.
3. Leafy Greens: Spinach, kale, and Swiss chard are packed with antioxidants and fiber, which help reduce inflammation and support a healthy digestive tract.
4. Fatty Fish: Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have anti-inflammatory properties and support gut and brain health.
5. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and fiber that promote gut bacteria diversity.
6. Olive Oil: Extra virgin olive oil is a source of anti-inflammatory compounds that benefit the gut lining and reduce oxidative stress.
7. Garlic and Onions: These contain prebiotic fibers that nourish beneficial gut bacteria and enhance digestive health.
8. Ginger and Turmeric: Known for their anti-inflammatory properties, these spices can support gut health and reduce digestive discomfort.
9. Green Tea: Rich in polyphenols, green tea helps reduce inflammation and supports a balanced gut microbiome.
10. Bone Broth: Contains collagen and amino acids like glutamine, which can help repair and strengthen the gut lining.

Diet to Help Depression

Given the range of biological processes and symptoms related to depression, it is pertinent to be mindful that our nutrition and mental health are connected. As future research advances, we can hope to gain more understanding of how diet and symptoms of depression are linked. Until then, the general suggestions from the current state of the research are as follows:

• Limit intake of processed foods, fast foods, baked goods, and sweets.
• Increase consumption of fruits, vegetables, whole-grain cereals, nuts, seeds, and foods rich in omega-3 fatty acids.

Changing your diet can be difficult, and it is typically best to aim for incremental changes that can become sustainable over time. Try to find recipes that you enjoy, that can become a regular part of your meal planning. Here are some quick tips to get you started:

• Have chopped veggies on hand for snacks. Celery, carrots, sweet peppers, and broccoli are all great options. Dips like hummus, salsa, baba ghanoush (eggplant dip), and labneh (strained yogurt) are all healthy options that also make the veggies more appetizing.
• Swap out white flour for whole-grain options. Having whole wheat pita bread on hand can be used for sandwiches and can also be eaten with your veggies and dip.
• Aim to eat seafood 2 to 3 times a week. Options like herring, salmon, sardines, and oysters are all packed with helpful fats that support brain health.
• Add ground flax seeds, chia seeds, and/or walnuts to salads or yogurt. They are also excellent sources of helpful fats!

Gut health plays a crucial role in mental health, influencing mood, energy levels, and overall well-being. A balanced gut microbiome supports the production of key neurotransmitters like serotonin, which are essential for managing depression. Taking steps to improve gut health through diet and lifestyle can have a positive impact on your mental state. To better understand your unique gut health needs and identify any imbalances, consider taking a gut health test. This personalized insight can empower you to make targeted changes for improved mental and physical health.