Depression

Improve baseline mood, anxiety and mental health with diet shown to reduce clinical depression

Recommended For

Depression, atypical, Depression, bipolar, Depression, clinical, Depression, Major depressive disorder, Mood disorder, Persistent depressive disorder, Postpartum depression, Premenstrual dysphoric disorder, Seasonal affective disorder.

Diet Goals

Low sugar, whole foods

Maintain BMI, adequate nutrients
Decrease sugar and prepackaged foods
Increase fiber/foods for healthy gut microbiome

New studies show diet, sleep and activity are as important as medications and therapy in treating depression and improving symptoms.

Food Recommendations

Foods to Eat

Poultry: Chicken, turkey, duck, goose

Fruits, Vegetables: Berries, avocado, leafy greens, carrots

Low sugar: Berries, greek yogurt, DIY fruit smoothie

Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk

Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp

Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts

Foods to Avoid

Fried foods: Pan fried or deep fried in hot oil or butter

Fermented foods: Yogurt, miso, kimchi, kefir, kombucha, sauerkraut

Alcohol: Beer, wine, liquor, canned alcohol drinks

High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes

Excess caffeine: Coffee, tea, energy drinks, sodas, chocolate

Diet Rules

Additional Information

Research

Studies showed that sugar intake of 67 g/day (2 cans of coke) increased the risk of developing depression & anxiety by 23% vs those who ingested < 40 g/day.

One study found the rate of depression rose in men with less folate (B9); in women with less B12. Vitamins best absorbed from food.

High adherence to dietary recommendations was associated with a reduced risk of mental illness.

Caveats

Medication and counseling are first line treatment but lifestyle changes can decrease symptoms.

Modify diet, activity, exercise, relaxation, and sleep to help decrease symptoms of depression.

Poor quality diet (processed meat, chocolates, sweets, high fat dairy) associated with higher rate of depression.

Limit tyramine if taking MAOIs (Marplan, Nardil, Emsam, Parnate): Found in aged cheese, meat, beer/wine, soy, yeast, fermented foods.

References

American Heart Association Recommendations for Physical Activity in Adults and Kids. (2024). American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults?appName=WebApp

Food and Mood Medical Nutrition Therapy. (2021). Behavioral Health Nutrition. https://behavioralnutrition.org/food-mood-medical-nutrition-therapy/

Bremner, B., & Madden, J. (2014). Diet Manuel for Long-Term Care Residents. Maryland Dept. of Health. http://dhmh.maryland.gov/ohcq/docs/diet_manual_4-3-14.pdf

Coppen, A., & Bolander-Gouaille, C. (2005). Treatment of depression: time to consider folic acid and vitamin B12. Journal of Psychopharmacology(Oxford, England). https://pubmed.ncbi.nlm.nih.gov/15671130/

10 Most Common Chronic Diseases in Older Adults: Tips to Prevent and Manage. (n.d.). Daily Caring. https://dailycaring.com/prevent-and-manage-the-10-most-common-chronic-diseases-in-older-adults/

Gebska MD, M., PhD. (2016). Understanding the link between depression and heart disease. University of Iowa Hospitals & Clinics. https://uihc.org/health-topics/understanding-link-between-depression-and-heart-disease

Hall-Flavin MD, D. (2018). Natural remedies for depression: Are they effective? Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/natural-remedies-for-depression/faq-20058026

Li, Y., Lv, M.-R., Wei, Y.-J., Sun, L., Zhang, J.-X., Zhang, H.-G., & Li, B. (2017). Dietary patterns and depression risk: A meta-analysis. Science Direct. https://www.sciencedirect.com/science/article/abs/pii/S0165178117301981

Ljungberg, T., Bondza, E., & Lethin, C. (2020). Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. NIH, National Library of Medicine; International Journal of Environmental Research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7084175/

Monoamine oxidase inhibitors (MAOIs). (2019). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/maois/art-20043992

Pozuelo MD, L. (2019). Depression & Heart Disease. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/16917-depression--heart-disease

Pozuelo MD, L. (2022). Life After a Heart Attack: Caring for Your Mental Health. Cleveland Clinic. https://health.clevelandclinic.org/how-to-protect-your-mental-health-after-a-heart-attack/

Understanding the link between depression and heart disease. (2016). The University of Iowa Hospitals & Clinics. https://uihc.org/health-topics/understanding-link-between-depression-and-heart-disease