Food and mental health: diet and mood

What is the relationship between diet and mental health?

The relationship between diet and mental health exists, but many factors are involved. Sleep, life circumstances, physical health and access to care also matter. A review of observational studies found fewer depressive symptoms among people who followed healthy eating patterns [1]. This association does not allow us to attribute the cause to food.

When someone is sad or exhausted, shopping and cooking can become difficult. Their distress can therefore change what they eat. This direction of the relationship matters too: a less varied diet may be a consequence of distress. That is why we avoid pointing to a particular dish as the explanation for a mental health disorder.

Intervention trials offer a different clue. When diet improved, depressive symptoms decreased modestly across the trials analysed [2]. Most participants did not have clinical depression. This result therefore does not prove that a specific eating plan can treat diagnosed depression on its own. See “Food and depression”.

Are there foods for depression?

No food can treat depression on its own. Some nutrients have been studied because they play a part in how the nervous system works, but eating more of one does not directly improve mood. What matters is meeting your needs with an adequate and varied diet.

Omega-3 fatty acids are part of cell membranes. They are found in oily fish and, in another form, in walnuts and some seeds [3]; you can find more examples in the guide to foods rich in omega-3. Their relationship with depression has been studied, with unclear results [3].

Folate, or vitamin B9, is found in legumes and leafy vegetables [4]. This vitamin and other B vitamins take part in processes in the nervous system [5]. Eggs, dairy products and other foods provide various B vitamins. Having these nutrients on your plate is not the same as treating a mental health disorder.

Tryptophan is an amino acid found in protein-containing foods. The body uses it to synthesise serotonin [5]. The existence of this pathway does not prove that eating more tryptophan improves depression. Studies of isolated tryptophan have mixed results, and clinical guidelines do not recommend it as a treatment [6]. See “Serotonin and food”.

A varied diet can support your wellbeing; your mood deserves attention in its own right.

Which eating pattern has the strongest support?

The Mediterranean-style pattern combines vegetables, fruit, legumes, whole grains, nuts and olive oil; we explain it in detail in the Mediterranean diet guide. It can include fish, eggs and dairy products, depending on your preferences. In observational studies, closer adherence was associated with fewer depressive symptoms [1]. Most of these studies do not allow us to conclude that the pattern prevents depression.

Its practical advantage is that it can be adapted. One meal could be lentils with vegetables and olive oil. Another could be an omelette with wholemeal bread and tomato. The specific choice depends on your appetite, time, budget and customs. You do not need to include every food group at each meal.

A trial in people with depression studied dietary improvement as an addition to the care they were already receiving [7]. Its result is promising, although it was a small study lasting only twelve weeks.

How to eat when your mood leaves you with little energy

Lack of energy can make a full grocery shop seem impossible. Having one or two easy combinations can reduce the number of decisions. Try a meal of cooked chickpeas with ready-prepared vegetables. If you prefer something cold, a sandwich with egg and tomato can also make a meal.

If you have very little appetite, a small meal may feel more manageable than a large plate. Yoghurt with fruit and bread, for example, can be a start. If your appetite changes a lot or you stop eating during the day, discuss it with a professional. You do not need to wait until you find a perfect eating plan.

It can also help to notice which obstacles are specific. You may lack time, money, company or simply the energy to organise things. The response will differ in each case. Asking for help with shopping or sharing a meal can make a routine easier, although it does not replace care for your distress.

What can diet not do for depression or anxiety?

Diet does not replace psychological care or medical assessment. If you have depression or anxiety, continue with the plan agreed with your care providers. Psychological treatments and, where appropriate, medication are chosen according to each person’s situation [8]. No change to your menu is a reason to stop treatment.

There is also no evidence to promise that eating well will prevent a mental health disorder. The review of trials found an effect on depressive symptoms, but no significant benefit for anxiety symptoms [2]. This distinction matters: talking about “mental health” as a whole can obscure different results.

Nutritional support may be useful if eating has become difficult, if your diet has become less varied or if you need to rebuild a routine. It is coordinated with Psychology and Medicine when there is a disorder or persistent symptoms. We can adapt food to your circumstances without turning it into another burden.

When distress itself changes appetite

Depression may be accompanied by changes in appetite or weight [9]. Some people eat less; others eat more. This does not tell us what caused the distress. An assessment can clarify whether there are symptoms that need treatment and whether nutritional support is needed.

If eating is difficult, first consider which foods you can tolerate and when you have a little more appetite. If you are eating more than usual, avoid rigid compensatory measures. Both situations deserve a sympathetic response, especially when they affect your daily life. Tell the professional supporting you if your appetite has changed, how you are sleeping and how your mood has been.

If your main difficulty is eating because of anxiety or emotional hunger, you can explore that topic further.

What we see in consultations

A common question is whether you should look for a food that will make you feel better. Sometimes a person is already making an enormous effort to keep up with meals. In consultations, we find it more useful to work out which part of the day has become difficult and what solution might fit there.

We also see guilt about not following an ideal pattern. Guilt can lead people to cut out foods, just when eating is already difficult. Instead of adding more rules, we choose a small change and see whether it is sustainable. An eating plan that adds fear or isolation needs to be reconsidered.

When the aim is to return to eating more calmly and with less judgement, mindful eating can be a starting point, at a pace your mood allows.