From the Guidelines
A Mediterranean diet rich in whole foods, vegetables, fruit, legumes, wholegrains, nuts, seeds, and olive oil can significantly improve symptoms of anxiety and depression, and may also have a positive impact on obsessive-compulsive disorder (OCD) symptoms. This dietary approach is supported by the most recent and highest quality study 1, which found that a Mediterranean diet delivered via dietary counselling significantly improved symptoms of depression and anxiety in individuals with major depressive disorder. The mechanisms underlying the effect of the Mediterranean diet on the brain are unclear, but are likely to at least partially involve the microbiome.
Key components of a Mediterranean diet that may contribute to its beneficial effects on mental health include:
- High intake of fruits, vegetables, and whole grains, which provide essential nutrients and fiber
- High intake of nuts and seeds, which are rich in healthy fats and antioxidants
- High intake of legumes, which are rich in protein and fiber
- Low intake of red meat, which may help reduce inflammation
- High intake of olive oil, which is rich in healthy fats and antioxidants
In addition to a Mediterranean diet, other dietary approaches may also be beneficial for anxiety and OCD symptoms, such as:
- A gentle FODMAP diet, which may be helpful for individuals with irritable bowel syndrome (IBS) and co-occurring anxiety or depression 1
- A diet rich in omega-3 fatty acids, which may help reduce inflammation and support brain function 1
- A diet rich in complex carbohydrates, which may help stabilize blood sugar and mood
It is essential to note that while diet can play a crucial role in managing anxiety and OCD symptoms, it should be used in conjunction with professional treatment and under the guidance of a healthcare provider. Referral to a specialist dietitian or gastropsychologist may be necessary for individuals with moderate to severe symptoms of anxiety or depression 1.
From the Research
Relationship Between Diet and Anxiety Disorders
- The relationship between diet and anxiety disorders, including obsessive-compulsive disorder (OCD), has been explored in various studies, with a focus on the potential benefits of omega-3 fatty acids and other dietary components 2, 3, 4, 5.
- Omega-3 fatty acids, in particular, have been shown to have a positive effect on anxiety symptoms, with studies suggesting that they may reduce anxiety by influencing inflammatory response, brain-derived neurotrophic factor (BDNF), cortisol, and cardiovascular activity 2.
- A cross-sectional analysis of the Brazilian Longitudinal Study of Adult Health (ELSA-Brasil) found that higher consumption of omega-3 fatty acids was associated with lower odds of anxiety disorders, although the association lost significance after adjustment for multiple comparisons 3.
Dietary Patterns and Anxiety
- A Mediterranean-style dietary pattern (MDP) has been associated with improved mental well-being in observational studies, and a randomized controlled trial is currently underway to examine the acute effects of an MDP on mood, anxiety, and cognition in adults with mild to moderate anxiety and depression 6.
- A scoping review of the literature on diet and anxiety found associations between lower anxiety and higher consumption of fruits and vegetables, omega-3 fatty acids, and "healthy" dietary patterns, as well as between higher anxiety and high-fat diet, inadequate tryptophan and dietary protein, and high intake of sugar and refined carbohydrates 4.
Omega-3 Fatty Acids and Anxiety
- Omega-3 polyunsaturated fatty acids have been proposed as a potential therapeutic approach for anxiety disorders, given their potential anxiolytic properties and excellent side effect profile 5.
- Experimental data and clinical investigations have suggested that omega-3 fatty acids may inhibit activation of the HPA axis and ameliorate some symptoms of anxiety, although larger trials are needed to demonstrate a therapeutic role for omega-3 fatty acids in anxiety disorders 2, 3, 5.