From the Guidelines
Dietary modifications, specifically the Mediterranean diet, can significantly improve mental health disorders, including depression and anxiety, by providing essential nutrients that support brain function and reduce inflammation. The Mediterranean diet, rich in vegetables, fruit, legumes, wholegrains, nuts, seeds, and olive oil, has been shown to alleviate symptoms of depression, with a landmark study demonstrating that 32% of individuals with major depressive disorder achieved remission after following the Mediterranean diet for 12 weeks, compared to 8% of controls 1. Key components of the Mediterranean diet that contribute to its beneficial effects on mental health include:
- High intake of fruits, vegetables, and whole grains, which provide antioxidants and fiber
- Moderate consumption of legumes, nuts, and seeds, which are rich in healthy fats and protein
- Emphasis on olive oil as the primary source of added fat, which has anti-inflammatory properties
- Low intake of red meat, which can contribute to inflammation and oxidative stress While the exact mechanisms underlying the Mediterranean diet's effects on mental health are unclear, research suggests that the diet's impact on the gut microbiome may play a role 1. In clinical practice, the Mediterranean diet can be recommended as a complementary therapy for individuals with mental health disorders, particularly those with mild to moderate symptoms. However, for individuals with severe gastrointestinal symptoms, a gentle Mediterranean diet approach may be more appropriate, involving gradual introduction of foods that are high in FODMAPs 1. Overall, incorporating the Mediterranean diet into a comprehensive treatment plan can provide essential nutrients and support overall brain health, leading to improved mental health outcomes.
From the Research
Dietary Modifications and Mental Health Disorders
- Dietary patterns, specific foods, and antioxidants play important roles in the prevention and clinical treatment of depression, as shown in studies 2, 3, 4
- A balanced dietary pattern, such as the Mediterranean diet, has been associated with a lower risk of depression or depressive symptoms 2, 5, 4
- Certain foods, such as fish, fresh vegetables, and fruits, have been associated with a lower risk of depression or depressive symptoms, while high-fat Western diets and sugar-sweetened beverages have been associated with a higher risk 2, 3
Key Nutrients and Mental Health
- Dietary antioxidants, such as green tea polyphenols or isoflavonoid intake, have been negatively associated with depression or depressive symptoms 2
- Omega-3 fatty acids, vitamin D, methylfolate, and S-adenosylmethionine, all found in high rates in the Mediterranean diet, have been associated with lower depression levels 4
- A high protein diet may also be particularly useful in psychiatry, with effectiveness in weight loss and increasing satiety 4
Fruit and Vegetable Intake and Mental Health
- High total intake of fruits and vegetables, and some of their specific subgroups, including berries, citrus, and green leafy vegetables, may promote higher levels of optimism and self-efficacy, as well as reduce the level of psychological distress and depressive symptoms 6
- The general recommendation to consume at least 5 portions of fruit and vegetables a day may be beneficial for mental health 6
Dietary Interventions for Mental Health
- A Mediterranean diet-based pilot study achieved positive change in dietary behaviors associated with cardiovascular disease risk for participants with serious mental illness 5
- Dietary education and cooking skills should be included in rehabilitation programs for people with serious mental illness 5
- Reduction of 20% of calorific intake +/- intermittent fasting may also improve microbiota and therefore psychiatric conditions 4