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