Depression and the gut: Can diet help improve mental health?

Date: Tuesday 07 Mar 2023

A study from the University of Technology Sydney found that men aged 18–25 years experienced an improvement in depression symptoms after switching to a Mediterranean diet. 

Recent research indicates that there may be a link between diet and mental health, particularly in regards to depression. Studies have shown that changes to the gut microbiome – the bacteria that live in the digestive system – can influence brain chemistry and behavior, which may in turn affect mood and contribute to depression.

The gut-brain axis is a complex relationship between the digestive system and the brain, which is thought to influence mood, behavior, and mental health. Studies have found that certain dietary components, such as probiotics, prebiotics, omega-3 fatty acids, vitamins B6 and B12, antioxidants, and polyphenols may help to improve mood and reduce the symptoms of depression.

A number of dietary interventions have been suggested as potential ways to improve mental health by promoting a healthier gut microbiome. These include eating a diet rich in fiber-rich foods like fruits, vegetables, whole grains, legumes, and nuts; limiting processed and sugary foods; eating fermented foods such as yogurt and sauerkraut; and consuming probiotic supplements.

Additionally, increasing intake of omega-3 fatty acids – found in fish, nuts and seeds, and plant oils – has also been associated with improved mental health, taking steps to ensure adequate hydration throughout the day can also be beneficial. Finally, it can be important to avoid highly processed foods and sugary drinks as they can have a negative effect on mood.

Read more about how diet could help improve depression symptoms via this link