From the Guidelines
Dietary modifications, specifically adopting a Mediterranean diet, can improve symptoms of Obsessive-Compulsive Disorder (OCD) and anxiety by reducing inflammation and supporting gut health, as evidenced by recent studies 1.
Key Dietary Recommendations
- Increase intake of omega-3 fatty acids found in fatty fish like salmon, walnuts, and flaxseeds to reduce anxiety symptoms
- Include foods rich in probiotics such as yogurt, kefir, sauerkraut, and kimchi to support a healthy gut microbiome
- Focus on complex carbohydrates like whole grains, beans, and vegetables to maintain stable blood sugar levels and prevent mood fluctuations
- Reduce consumption of caffeine, alcohol, refined sugars, and highly processed foods that can exacerbate anxiety symptoms
Rationale
The Mediterranean diet has been shown to improve symptoms of depression and anxiety in individuals with irritable bowel syndrome (IBS) 1. While the evidence for its specific use in OCD is limited, the diet's anti-inflammatory properties and support for gut health make it a potentially beneficial complementary approach. It is essential to note that dietary changes should not replace conventional treatments for OCD and anxiety, such as medication and therapy, but rather be used in conjunction with these treatments.
Considerations
- A gentle Mediterranean diet may be more appropriate for individuals with moderate or severe gastrointestinal symptoms, as it allows for a gradual introduction of potentially irritating foods
- The low FODMAP diet, while effective for IBS symptoms, may not be the best choice for individuals with anxiety or depression due to its complexity and potential for exacerbating psychological symptoms 1
- Staying well-hydrated and maintaining a balanced diet are crucial for overall brain function and mental health, as supported by studies on the gut-brain axis and nutrition's impact on mental health 1
From the Research
Dietary Modifications and Obsessive-Compulsive Disorder (OCD) and Anxiety
- There is evidence to suggest that dietary modifications can improve symptoms of anxiety, with studies indicating that a healthy diet rich in fruits, vegetables, and whole grains may be beneficial 2, 3, 4, 5, 6.
- A Mediterranean diet has been associated with lower symptoms of depression and anxiety, with non-refined grains and vegetables appearing to be key components 2.
- A scoping review found that a range of dietary factors, including fruits, vegetables, omega-3 fatty acids, and "healthy" dietary patterns, were associated with lower anxiety symptoms, while high-fat diets, high sugar intake, and "unhealthy" dietary patterns were associated with higher anxiety symptoms 3.
- A systematic review of observational studies found that high intake of fruits and vegetables was associated with improved mental health, including reduced symptoms of depression and anxiety 4.
- Randomised controlled trials have found that whole-of-diet interventions can have a positive impact on depression and anxiety outcomes, although more research is needed to fully understand the effects of dietary interventions on mental health 5.
- A review of the role of nutrition in mental health highlights the importance of a balanced diet in maintaining good mental health, and suggests that dietary recommendations should include a low-glycemic, modified Mediterranean diet rich in fruits, vegetables, whole grains, and seafood 6.
Key Dietary Components
- Fruits and vegetables: high intake associated with improved mental health, including reduced symptoms of depression and anxiety 2, 3, 4.
- Non-refined grains: associated with lower symptoms of depression and anxiety 2.
- Omega-3 fatty acids: associated with lower anxiety symptoms 3.
- "Healthy" dietary patterns: associated with lower anxiety symptoms 3.
- High-fat diets: associated with higher anxiety symptoms 3.
- High sugar intake: associated with higher anxiety symptoms 3.
- "Unhealthy" dietary patterns: associated with higher anxiety symptoms 3.