How food choices can affect your mental health

When stress or anxiety strike, it’s natural to reach for comfort food. But if that includes indulging in processed foods, it’s important to know that some research suggests that these foods can increase your risk for depression. 

Research shows a strong connection between diet and mental health. While nutrient-rich foods can improve mental well-being, sugar and unhealthy fats may intensify symptoms of depression, anxiety, and mood swings. 

Effective management of mental health conditions often requires a combination of treatments, like talk therapy, self-care strategies, and medication. Nutrition therapy — an often overlooked yet powerful tool — can complement these approaches by helping to control symptoms, stabilize emotions, and improve overall quality of life. 

How nutrition and mental health are connected

Nutrition plays an important role in mental health by influencing brain chemistry, energy levels, and overall well-being. The foods you eat can significantly impact how you feel, either boosting your mood or making you feel worse.

Vitamin deficiencies and overconsumption of processed fast foods and refined sugars can aggravate or cause symptoms of stress and depression. Some research shows that eating a healthy, balanced diet and avoiding inflammation-producing foods (processed foods, trans fat, etc.) can protect against depression. 

Improving your diet may reduce negative mental health symptoms. The best foods to consume to boost your mental health include:

• Blueberries: Some research has shown that eating a half cup of blueberries per day can reduce symptoms of anxiety and depression and improve brain function. 
• Whole foods: Diets rich in whole foods like fruits and vegetables can decrease the risk of anxiety and depression. 
• Complex carbs: When your blood sugar gets too low, it triggers the stress response, resulting in a sensation of anxiety. Complex carbs like brown rice, whole-grain cereal, and quinoa support balanced blood sugar levels. They also boost serotonin in the brain, resulting in a calming effect.
• Protein: A diet rich in protein can reduce symptoms of depression. 
• Vitamin D rich foods: Studies show a link between vitamin D deficiency and an increased risk of depression. A blood test can determine if your vitamin D levels are low. Food sources high in vitamin D include salmon, mackerel, egg yolks, mushrooms, and red meat. Some breakfast cereals and plant milk also contain vitamin D. 
• Foods containing Vitamin C: Reach for citrus fruit, tomatoes, or potatoes to increase levels of vitamin C, which can boost your energy levels and reduce depression.

Some food and drink choices can negatively impact your mental health. Focus on being intentional about what you consume or indulging in moderation:

• Gluten: A protein found in wheat, rye, barley, and some other grains, gluten can contribute to brain fog and depression. Research indicates a link between gluten sensitivity and major depressive disorder and other depression and adjustment disorders. 
• Trans fats: A diet high in trans fats can increase your risk of depression. Commercial baked goods, fried foods, and frozen pizza generally contain trans fats.
• Refined sugars: Food and drinks containing artificial sweeteners and refined sugars can cause energy spikes and crashes, leading to depression, irritability, and anxiety.
• Alcohol: Because alcohol is a depressant, alcoholic drinks can make mood disorder symptoms worse. While they may initially make you feel less anxious and more relaxed, these effects quickly wear off. Over time, you may feel the need to drink more to ward off anxiety and depression.
• Caffeine: Large quantities of coffee, energy drinks, and other caffeinated beverages can make anxiety worse and disrupt sleep. Alternatively, low-to-moderate coffee intake has been shown to reduce depression, lower anxiety, and elevate mood.

The role of nutrition in specific mental health conditions

If you’ve been diagnosed with depression, anxiety, or another mental health condition, a healthy diet can complement other mental health treatments.

Working with a nutrition-trained therapist can help control symptoms of mental health conditions, like depression, bipolar disorder, schizophrenia, anxiety disorders, ADHD, and addiction.

Some examples of the link between food and mental health conditions include:

• Attention-deficit hyperactivity disorder (ADHD): Processed foods have been linked to an increased risk of mild cognitive impairment and ADHD. 
• Depression: Eating fast food and commercial baked goods has been linked to an increased risk of depression. People with moderate-to-severe depression saw an improvement in their symptoms after receiving nutritional counseling and eating a healthier diet for 12 weeks.
• Eating disorders: People with anxiety are at an increased risk of eating disorders, and vice versa. One of the treatment strategies for eating disorders involves learning how to cope with anxiety and stress in healthy ways.

Using food and nutrition to support mental health

Eating better for your mental health involves making thoughtful and consistent dietary choices that nourish your brain and body. While a nutrition-trained therapist or a therapist-dietitian duo can help, you can also implement some strategies on your own:

• Try a mindful diet. Try an elimination diet by cutting out certain foods for two to three weeks to see how you feel. Slowly introduce foods back into your diet, one by one, to see if they contribute to symptoms like anxiety, brain fog, or mood swings. Elimination diets aren’t recommended for anyone with a history of eating disorders. You can also try out avoiding processed foods or refined sugars for a few weeks to see how it affects your mood and energy.
• Consider the gut/brain connection. If you have digestive problems, consider improving your gut health through probiotic-rich foods like yogurt, kimchi, tofu, and anything fermented. You can also ask your healthcare provider about taking a probiotic supplement. 
• Get regular exercise. When you exercise, your body releases feel-good brain chemicals like serotonin that can ease mental health symptoms. Aerobic exercises, like jogging, swimming, walking, and dancing, can reduce anxiety and depression.
• Maintain a healthy sleep schedule. Poor sleep makes it hard to cope with stress, depression, and anxiety. Set a consistent sleep schedule, avoid caffeine and heavy meals before bed, and try these tips to ensure a good night’s sleep.

Find care with Rula

Adopting eating habits to support your mental well-being can be both rewarding and challenging. Overcoming time constraints, emotional eating, lifelong habits, and food preferences requires thoughtful planning, education, and support. Collaborating with a nutrition-trained therapist or a team composed of a therapist and dietitian can provide personalized strategies to help you succeed. 

At Rula, we can connect you with a network of over 10,000 therapists ready to help you manage your mental health. With just a few clicks, you can find a provider who specializes in nutrition and mental health, accepts your insurance, and can meet with you as soon as tomorrow.

Find support with Rula