Can Food Really Help With Depression?

We’ve all heard the phrase “you are what you eat”, but what if what you eat could actually influence how you feel? Can changing your diet help relieve depression? Psychiatrists and nutritional experts answer that with a confident “yes”, and science is increasingly backing this notion up. In fact, a poor diet is responsible for 1 in 3 cases of depression!

What we eat affects the brain, gut, and emotional well-being. A growing body of research shows that targeted nutrition can reduce depressive symptoms, support conventional treatment, and even prevent the onset of mood disorders.

Here’s what we know so far and how to eat to support mental health.

Gut-Brain Connection

Depression affects everything: energy, motivation, concentration, appetite. It's no wonder that people often reach for comfort foods such as cookies, chips, or sugary coffee drinks to self-soothe. But these choices might be part of a vicious cycle, worsening inflammation and mood symptoms over time.

The science? It starts in the gut. Our digestive system is home to trillions of microbes, collectively known as the gut microbiome. These microbes communicate directly with the brain via the vagus nerve, influencing the production of mood-regulating neurotransmitters like serotonin, dopamine, and GABA. A healthy gut can help regulate mood, while an imbalanced one may contribute to depression.

The gut-brain axis is a bi-directional communication pathway between the gut microbiome and the brain. The gut produces over 90% of the body’s serotonin, a neurotransmitter that regulates mood, sleep, and appetite. An imbalanced gut microbiome, often fueled by processed foods and sugar, can lead to inflammation and impaired neurotransmitter production.

Eat This to Support Mental Health

1. Mediterranean & Anti-Inflammatory Patterns of Eating

Several studies have shown that Mediterranean-style eating, rich in fruits, vegetables, whole grains, legumes, fish, olive oil, and nuts, can reduce depression risk by up to 30%. This eating pattern is anti-inflammatory, high in antioxidants, and supportive of a healthy gut microbiome.

A 2021 Swedish study of over 20,000 women found that those who adhered most closely to a Mediterranean diet had up to 50% lower odds of severe depressive symptoms.

✅ Try: Leafy greens, berries, legumes, olive oil, fatty fish, and whole grains.

2. Probiotics & Prebiotics: Feed Your Gut

Fermented foods and fiber-rich plant foods promote a balanced microbiome and reduce neuroinflammation. Specific strains of probiotics, like Lactobacillus rhamnosus and Bifidobacterium longum, have been linked to reduced anxiety and depression in clinical trials.

What’s the difference?

Probiotics are the good bacteria found in the gut that help balance your gut microbiome, crowd out harmful bacteria, reduce inflammation, and even influence neurotransmitter production (like serotonin!). Think of probiotics as the “seed” bacteria you add to your gut garden!

Prebiotics, on the other hand, are non-digestible fibers that feed probiotics. They help probiotics grow and thrive by giving them energy. Think of prebiotics as the “fertilizer” that helps the good bacteria flourish.

Why do they matter?

Both are important for the gut-brain axis. A healthy balance of probiotics plus prebiotics can lower inflammation, support serotonin and GABA production, and improve mood and reduce symptoms of anxiety or depression.

✅ Try: Yogurt, kefir, kimchi, sauerkraut, onions, oats, garlic, bananas.

3. Omega-3 Fatty Acids: Brain Fuel

EPA-rich omega-3s, primarily found in fatty fish, have small to moderate antidepressant effects, especially when used as an adjunct to standard treatment. They may reduce inflammation and improve brain cell membrane function.

✅ Try: Salmon, sardines, flaxseeds, walnuts, chia seeds.

4. Spices and Herbs That Heal

The benefits of saffron, turmeric, and ginger include their anti-inflammatory and neuroprotective effects. These can be mood-lifting additions to soups, teas, or smoothies!

✅ Try: Golden milk with turmeric, a sprinkle saffron into rice and tea, ginger and turmeric teas.

But keep in mind that too much turmeric can be toxic to your liver! Avoid long-term high-dose supplements without medical supervision. Using turmeric as a spice in cooking is generally considered very safe for most people.

5. Key Micronutrients for Mood Regulation

Several nutrients are critical for neurotransmitter production and mood stability:

Folate and vitamin B12: Required for methylation and dopamine synthesis.
Magnesium: Supports hundreds of biochemical reactions and has been linked to depression prevention. Magnesium glycinate can even help you sleep!
Zinc and selenium: Act as antioxidants and support brain signaling.
Vitamin D: receptors are present in key brain regions involved in mood regulation (prefrontal cortex, hippocampus). It affects the production of neurotransmitters like serotonin, which is crucial for mood balance.

✅ Try: Leafy greens, legumes, eggs, seafood, nuts, fortified plant milks.

6. Supplements That Show Promise

Some supplements, especially when used adjunctively, show mild benefits for depression:

Saffron: may inhibit serotonin reuptake, similar to how SSRIs (like fluoxetine) work, increasing serotonin levels in the brain. There’s some evidence it may also impact the dopamine and norepinephrine neurotransmitters, which are involved in motivation and alertness.
St. John’s Wort: may also inhibit reuptake of serotonin, dopamine, and norepinephrine and increase the availability of these mood-regulating neurotransmitters in the brain. *Use with medical guidance, can interact with many medications
Probiotic blends: blends containing strains like Lactobacillus helveticus and Bifidobacterium longum may help reduce depression by supporting gut-brain communication, lowering inflammation, and influencing neurotransmitters like serotonin and GABA. These "psychobiotics" show promise in improving mood, especially in people with gut imbalance or mild to moderate depressive symptoms.

**Supplements can interact with medications and may not be appropriate for everyone. Always consult with your medical or mental health provider before starting any supplement.

Foods That Harm Mood

Avoid or minimize:

Refined sugars: high sugar intake can lead to blood sugar spikes and crashes that destabilize mood, increase fatigue, and worsen irritability. It also promotes inflammation and may disrupt gut health, both of which are linked to depressive symptoms.
Artificial sweeteners such as Aspertame: artificial sweeteners like aspartame and sucralose may worsen depression by disrupting neurotransmitters and harming gut bacteria involved in mood regulation. Some people also report increased anxiety or irritability with regular use.
Ultra-processed and fried foods: can worsen depression by promoting inflammation, oxidative stress, and disrupting gut health—all of which are linked to poor mood. They’re also low in essential nutrients needed for brain function, like B vitamins, omega-3s, and magnesium.
Trans fats and highly processed seed oils: contribute to depression by increasing inflammation and disrupting brain cell membrane function. They may also interfere with omega-3 balance, which is crucial for mood regulation.

These foods can disrupt the gut, increase inflammation, worsen depressive symptoms and even disrupt the production of serotonin and other essential neurotransmitters.

Final Thoughts

Nutritional psychiatry is part of a broader shift toward holistic, gut-focused, and evidence-based mental health care. While I certainly understand the difficulty in shifting what you eat to be healthier (I love a cold Diet Coke with a burger and fries) it’s all about balance! Nourish your brain with B-vitamins, omega-3s, and anti-inflammatory foods to fully optimize the gut-brain axis and slowly cut back on those unhealthy foods that could be making your brain more sluggish.

Keep in mind, food is not a substitute for therapy or medication, but instead is a powerful partner.

The takeaway? Healing depression might start with your next meal.

This blog is for informational and educational purposes only. It is not intended as medical advice or a substitute for professional diagnosis, treatment, or care. Always consult a licensed mental health provider or medical professional before making any changes to your treatment plan, diet, or supplement routine.