From the Guidelines
A Mediterranean diet rich in vegetables, fruit, legumes, wholegrains, nuts, seeds, and olive oil is the most effective dietary pattern for improving mental health, particularly for individuals with depression. This traditional diet has been shown to significantly improve symptoms of depression in three randomized controlled trials, with one landmark study, the SMILES trial, demonstrating that 32% of participants who received the Mediterranean diet intervention achieved remission compared to 8% of controls 1. 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 the Mediterranean diet that contribute to its mental health benefits include:
- High intake of vegetables, fruit, and legumes, which provide essential nutrients and fiber
- Wholegrains, which support healthy blood sugar levels and provide B vitamins
- Nuts and seeds, which are rich in healthy fats and antioxidants
- Olive oil, which is the principal source of added fat and has anti-inflammatory properties
It is essential to note that the Mediterranean diet may not be suitable for individuals with moderate or severe gastrointestinal symptoms, such as those with irritable bowel syndrome (IBS) 1. In such cases, a gentle Mediterranean diet that incorporates low FODMAP foods may be more appropriate. However, for individuals with low severity of gastrointestinal symptoms, a full Mediterranean diet can be a highly effective approach to improving mental health.
In terms of implementation, individuals can start by incorporating more Mediterranean diet components into their daily meals, such as:
- Eating at least 5 servings of vegetables and fruit per day
- Including legumes, wholegrains, and nuts in meals and snacks
- Using olive oil as the primary source of added fat
- Limiting red meat and processed foods
By adopting a Mediterranean diet, individuals can take a significant step towards improving their mental health and reducing symptoms of depression and anxiety 1.
From the Research
Diet and Mental Health Relationship
The relationship between diet and mental health improvement is a significant area of research, with studies indicating that a balanced diet can play a crucial role in preventing and treating mental health disorders such as depression and anxiety.
- A balanced dietary pattern, such as the Mediterranean diet, has been associated with a lower risk of depression or depressive symptoms 2, 3, 4.
- Specific foods, including fish, fresh vegetables, and fruits, have also been linked to a lower risk of depression or depressive symptoms 2, 3.
- High-fat Western diets and sugar-sweetened beverages, on the other hand, have been associated with a higher risk of depression or depressive symptoms 2, 3.
Nutritional Interventions
Nutritional interventions, such as vitamin D and omega-3 fatty acid supplementation, have been shown to have a positive impact on depressive symptoms.
- Vitamin D modulates neurotransmitter activity, reduces neuroinflammation, and influences neuroplasticity, enhancing cognitive function and mood regulation 5.
- Omega-3 fatty acids, particularly EPA and DHA, exhibit anti-inflammatory properties, optimize serotonergic transmission, and stabilize neuronal membranes 5, 6.
- Clinical evidence suggests that supplementation with these nutrients can significantly reduce depressive symptoms, particularly in patients with comorbid nutritional deficiencies 5, 6.
Dietary Recommendations
Dietary recommendations for optimizing mental health include a low-glycemic, modified Mediterranean diet rich in fruits, vegetables, whole grains, and seafood (if not vegetarian) and low in processed, refined foods 3, 4.
- A comprehensive approach to mental health should include a thorough assessment of dietary habits, level of exercise/physical activity, environmental exposures, medications, comorbid conditions, life stressors, level of social support, and family history 3.