Your daily diet can contribute to depression, and changing it can help relieve symptoms. Researchers at the Center for Nutrition and Mood at Deakin University in Australia confirmed this.
They focused on current healthy-eating trends linked to better moods. In a study called the “SMILES Trial,” volunteers with moderate to severe depression took part. Researchers set out to boost participants’ well-being by changing their diets. They shifted participants to a modified Mediterranean diet that emphasized whole grains, vegetables, fruits, legumes, nuts, seeds, and extra virgin olive oil. Fiber intake was high—about 50 grams a day. Volunteers also met with dietitians regularly during the week, the Daily Mail reported.
The results pleased the researchers. After 12 weeks, one-third of those who stuck to the diet reported they no longer experienced symptoms of depression.
Why a Healthy Diet Brings Happiness
Healthy eating can help support growth of the hippocampus—the part of the brain responsible for memory and emotional regulation. Authors of an 11-year study of 400 women, published in 2018 in The American Journal of Medicine, highlighted this. Among participants who ate a typical Western diet high in processed foods and red meat, the hippocampus was smaller than in women who followed a healthier, plant-rich diet.
Food also affects neuroplasticity, the brain’s ability to change throughout life by forming new connections. Research has found that people with depression typically have lower levels of BDNF—brain-derived neurotrophic factor, which supports neuroplasticity. In 2011, the journal Nutritional Neuroscience published findings from a three-year study indicating that a Mediterranean diet helps increase BDNF levels.
The Role of Gut Microbes
Another key player is the gut microbiome. Year after year, scientists learn more about how gut microbes influence our emotions.
People with depression often have a less diverse range of gut microbes. To improve diversity, researchers recommend eating fermented dairy products. People who do show lower activity in the brain regions that process emotion and report less stress. For initial benefits, consume fermented dairy products for at least eight weeks.
What to Eat for Joy: Tips
- Follow a Mediterranean-style diet that you can adapt creatively.
- Swap regular milk for fermented dairy products, such as live yogurt and aged cheeses like Parmesan; include kefir in your diet.
- Avoid assuming all whole-grain products are beneficial: rice, bread made from unrefined flour, and processed bran with added sugar break down quickly. They can cause a sharp spike in blood sugar and lead to irritability. Choose sources of “good” carbohydrates like pearl barley, barley, rye, or oats.
- Choose lean white meat for protein. Eat two servings of fatty fish rich in omega-3s (such as sardines, salmon, and mackerel) each week, and include plenty of legumes like chickpeas and lentils.
- Drink three or more cups of tea a day to help prevent depression from worsening. Tea contains plant compounds, including L-theanine, that help lower the stress hormone cortisol.
- Season dishes with turmeric. Its active compound, curcumin, has anti-inflammatory properties and can help reduce cortisol levels. Don’t overlook black pepper and curry—they also help combat stress.
