{"id":30162,"date":"2021-05-06T09:00:03","date_gmt":"2021-05-06T13:00:03","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=30162"},"modified":"2025-09-11T21:07:36","modified_gmt":"2025-09-12T01:07:36","slug":"depression-diet","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/depression-diet\/","title":{"rendered":"The best diet to fight depression"},"content":{"rendered":"

Food provides nutrients to help your body and your brain function. In fact, your diet affects not just your physical health but your mental health. So, the next time you think, \u201cWhat\u2019s for dinner?\u201d you might think about how your food choices might affect your mood.<\/span><\/p>\n

Is there an optimal diet for mental health? Could you improve your mental health and possibly reduce symptoms of depression just by eating certain foods? Read on to learn more about the link between diet and depression.<\/span><\/p>\n

How does diet affect depression?<\/span><\/h2>\n

Research into the effects of diet on depression is still ongoing, but we do know that food choices do\u00a0 play a role. \u201cDiet can have a huge impact on mood, whether it\u2019s depression or anxiety,\u201d notes Julie Chen, MD, an integrative medicine physician with the<\/span> Making Health EZ clinic<\/span> in San Jose, California.<\/span>\u00a0<\/span><\/p>\n

For example, the results of<\/span> a 12-week controlled trial<\/span><\/a> published by <\/span>BMC Medicine <\/span><\/i>found that improving a person\u2019s diet (along with some nutritional counseling and support to help them along) was effective in reducing symptoms of moderate to severe depression.<\/span><\/p>\n

A number of patients have told Leela R. Magavi, MD<\/a>, a psychiatric clinician at MindPath Health in Newport Beach, California<\/span>, that changing their diet improved their physical symptoms, helping them to feel more alert and energetic.<\/span><\/p>\n

But Dr. Magavi cautions, \u201cWe need much more research to understand diet\u2019s effects on neurotransmitters [chemicals in the brain]. Each individual may require a different, individualized diet plan based on his genetics, medical diagnoses, build and psychiatric symptoms.\u201d<\/span><\/p>\n

3 foods to eat<\/span><\/h2>\n

There isn\u2019t a so-called \u201cdepression diet.\u201d You can\u2019t actually eat your way out of depression. But certain food choices may help improve your symptoms and help you feel better. For example, you might go with a <\/span>Mediterranean diet<\/span><\/a>. It emphasizes vegetables, fruits, whole grains, beans, and legumes\u2014along with low-fat or fat-free dairy products and lean protein sources like fish, poultry, and olive oil.<\/span><\/p>\n

The Mediterranean diet is a<\/span> heart-healthy diet<\/span><\/a>, but research shows that this type of dietary pattern also seems to be good for your mood and your mental health. A<\/span> study<\/span><\/a> published in the journal <\/span>Annals of Neurology<\/span><\/i> analyzed 22 different research studies and concluded that a \u201chigh adherence\u201d to a Mediterranean diet was associated with a reduced risk of depression. And even a \u201cmoderate adherence\u201d to the diet helped with depression, according to the analysis.<\/span><\/p>\n

Some specific foods to try:<\/span><\/p>\n

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  1. Fish:<\/b> Certain kinds of fish are high in omega-3 fatty acids, which may reduce depression. Scientists are still trying to pinpoint the specific mechanism, but it does<\/span> look promising<\/span><\/a>. Try eating fish such as salmon, sardines, cod, mackerel, and herring.<\/span><\/li>\n
  2. Nuts and seeds:<\/b> Walnuts, flaxseeds, and chia seeds contain significant amounts of omega-3 fatty acids.<\/span><\/li>\n
  3. Dark green leafy vegetables:<\/b> Kale and spinach are versatile and delicious and contain lots of antioxidants. These veggies are also<\/span> high in omega-3s, which may be good for your mood<\/span><\/a>.<\/span><\/li>\n<\/ol>\n

    In general, eat whole foods and avoid processed foods, says Dr. Chen<\/a>. She also recommends that people think about the colors of the rainbow when preparing a meal. Imagine all the possible colors of vegetables that you could choose, and let that guide your diet for depression.<\/span><\/p>\n

    3 foods to avoid<\/span><\/h2>\n

    While a particular food might not trigger depression symptoms, per se, there are some foods that you might want to think twice about eating. In fact, if you reduce your consumption of certain foods that could be detrimental, you may notice a positive benefit.<\/span>\u00a0<\/span><\/p>\n

    Some of the items to reduce or avoid include:<\/span><\/p>\n

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    1. Sugar: <\/b>Dr. Chen and Dr. Magavi both suggest reducing your sugar intake\u2014especially refined or added sugars. When you do eat sugar, skip the prepackaged muffins and cookies. Instead, Dr. Chen suggests going with fruit, since it has natural sugars instead of refined sugars. Plus, fruits tend to have fiber, vitamins, and other nutrients.<\/span><\/li>\n
    2. Alcohol:<\/b> Some people turn to alcohol to self-medicate when they feel down, but alcohol can actually make the situation worse. Plus,<\/span> research suggests<\/span><\/a> that there\u2019s an association between alcohol dependence or alcohol use disorders and depression.<\/span><\/li>\n
    3. Processed oils:<\/b> A recent<\/span> study<\/span><\/a> in the journal<\/span> Endocrinology <\/span><\/i>found that soybean oil, which is widely used in fast food and packaged foods, seems to affect a part of the brain that could lead to neurological conditions like depression and anxiety.\u00a0\u00a0<\/span><\/li>\n<\/ol>\n

      If you notice that other foods seem to trigger symptoms, make a note in a food journal so you can avoid them or approach them with caution in the future.<\/span><\/p>\n

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