Two simple dietary changes could help alleviate the symptoms of debilitating mental illness, a new study suggests.
A large review conducted by researchers at Bond University in Queensland, Australia, found that calorie-restricted diets can reduce symptoms of depression and anxiety.
The study included 25 different studies with over 57,000 adults, and also found that low-fat diets may help relieve anxiety, especially in those at high cardiometabolic risk, such as people who are obese or have insulin resistance – a condition that can lead to type 2 diabetes.
What are these diets?
A calorie-restricted diet involves reducing your daily calorie intake (usually around 1500 calories per day) to lose weight. It excludes processed and high-sugar foods.
A low-fat diet involves getting less than 30% of daily energy from fat, according to the recommendations of the World Health Organization.
The researchers, who published the results in the journal Annals of Internal Medicine, emphasize that the quality of the evidence was low, so any changes to diet should be made in consultation with a healthcare professional.
Does food affect mental health?
The connection between diet and mood has been documented before. A 2017 study published in BMC Medicine showed that people with severe, medication-resistant depression who followed a Mediterranean diet for three months had significant improvements in their symptoms compared to those who followed a standard diet.
Also, another study of 3,000 adults showed that those who followed the Mediterranean diet for 6 years had a 16% lower risk of developing depression.
What is the Mediterranean diet?
The diet includes:
lots of fresh fruits and vegetables,
light meats like fish and chicken,
whole grains,
some red meat and sweets.
The role of the gut and the microbiome
Professor Felice Jacka, an expert in nutritional psychiatry at Deakin University, says that “gut microbes drive our mental health.”
She emphasizes the importance of a diet rich in:
fruit,
vegetables,
legumes and whole grains.
These foods contain fiber, which feeds microorganisms in the gut – maintaining a healthy microbiome, which has a direct impact on the brain and emotional state.
How much does fiber help?
A review of 18 studies, published in Nutritional Neuroscience in 2023, showed that:
For every 5 grams of additional fiber in the diet, the risk of depressive symptoms decreases by 5%.
The NHS recommends consuming at least 30 grams of fibre per day.
Harms of highly processed foods (UPF)
Professor Jacka warns about the bad impact of highly processed foods, such as:
carbonated drinks,
ice creams,
potato chips and industrially packaged foods.
In a study published in Clinical Nutrition, she found that for every 10% increase in highly processed foods in the diet, the risk of depression increased by 10%.
"If you're going to do just one thing to improve your mental health through diet, completely give up soda, ice cream, and chips," she says.
Caution: Cause vs. Correlation
Experts note that this is an association, not a proven cause. Often, people who eat more processed foods are also:
more obese,
exercise less,
smoke more –
all factors that can affect mental health.
How prevalent is depression and anxiety?
According to the MIND Organisation, around 1 in 6 Britons suffer from common mental health problems such as depression and anxiety at any given time.
Symptoms of depression include:
persistent feelings of sadness or despair,
loss of interest in things you once enjoyed,
chronic fatigue,
problems with sleep, appetite and sexual desire.
Symptoms of anxiety include:
constant worry and tension,
irritation,
rapid fatigue,
stiff muscles.
The NHS recommends seeing a doctor if you have persistent symptoms of depression or anxiety.. /GazetaExpress/