What you eat can affect how you feel, though diet is only one of many influences on mental health. Diets built on vegetables, fruit, whole grains, beans, nuts, fish and olive oil are linked with lower rates of depression, while diets high in ultra-processed foods are linked with higher rates. In the SMILES trial, adults with moderate to severe depression who had dietary support for 12 weeks improved more than those given social support alone, and 32% reached remission compared with 8%. Food isn’t a replacement for treatment, but it can be a useful part of looking after your mental health. If you’re struggling, talk to your doctor.
What the evidence shows
Healthy eating patterns and depression
The SMILES trial, published in 2017, was one of the first randomized trials to test diet as a treatment for depression. Its 67 participants, most already having therapy or medication, either met a dietitian who helped them follow a Mediterranean-style diet, or had social support sessions. After 12 weeks, the diet group’s symptoms improved significantly more. It was a small trial, and larger studies are needed, but the result supports the idea that improving diet can help alongside usual care.
Ultra-processed foods
A large umbrella review in the BMJ of studies involving almost 10 million people found that greater exposure to ultra-processed foods was associated with higher risks of common mental disorders and depression, as well as heart disease, type 2 diabetes and early death. These were observational studies, so they show links rather than proof. Our guide to whole foods explains how to eat fewer ultra-processed foods.
Why diet might matter
Researchers think several things may be involved, as an analysis in the BMJ discusses: poor diet may affect inflammation, blood sugar swings, gut bacteria and the nutrients the brain needs. The links work both ways, too: low mood can change what and how much people eat.
Food habits that may help your mood
- Eat regular meals. Long gaps can leave you tired, irritable and more likely to grab sugary snacks.
- Build meals around whole foods: vegetables, fruit, whole grains, beans, lentils, nuts, seeds, fish and olive oil, the pattern the SMILES participants followed. Our Mediterranean diet guide explains it.
- Include protein at each meal, such as eggs, yogurt, fish, chicken, tofu or beans, to help you feel full and steady.
- Choose slow-release carbohydrates like oats, whole grain bread and beans rather than sugary foods, which can lead to energy dips. Our guide to the glycemic index explains why.
- Eat oily fish such as salmon or sardines once or twice a week. Our guide to omega-3 foods covers other sources.
- Drink enough water. The NHS lists tiredness among the signs of dehydration.
- Feed your gut: fiber-rich plant foods and fermented foods such as live yogurt support a varied gut microbiome. Our guide to probiotic foods explains more.
A day of mood-friendly meals
This is one example of the Mediterranean-style pattern described above. It doesn’t need to be exact or expensive.
| Meal | Example |
|---|---|
| Breakfast | Porridge with milk, a chopped apple and a few walnuts |
| Lunch | Whole grain wrap with hummus, salad and leftover chicken or chickpeas |
| Snack | A piece of fruit and a small handful of nuts |
| Evening meal | Baked salmon or beans with roasted vegetables and brown rice |
| Drinks | Water through the day, and tea or coffee before early afternoon |
Our healthy grocery list makes it easier to stock up.
Things that can make mood worse
Alcohol
Alcohol may feel relaxing at first, but it’s a depressant and disrupts sleep. The WHO says no level of alcohol is safe for health. If you drink to cope with how you feel, talk to your doctor.
Too much caffeine
Caffeine can help alertness, but too much can make you feel anxious, jittery or unable to sleep. The FDA says up to 400 mg a day isn’t usually linked with harmful effects in healthy adults, but some people are much more sensitive.
Poor sleep
Diet and sleep are closely linked. Our guide to foods that help you sleep covers the habits that matter most.
What about supplements?
Some supplements are promoted for mood, including omega-3 fish oil, vitamin D, B vitamins and St John’s wort. Evidence for most is mixed, and some interact with medicines: St John’s wort, for example, can interact with many medicines, including antidepressants and contraceptive pills, as the NCCIH explains. If you have a deficiency, such as low vitamin D or B12, treating it may help how you feel. Ask your doctor before taking supplements, especially if you take any medicine for your mental health.
Food and eating disorders
For some people, food and mood are linked through disordered eating, such as restricting, bingeing or purging. Strict diet rules can make these problems worse. If you’re worried about your eating, talk to your doctor. An eating disorder is serious but treatable, and if you need someone to talk to now, findahelpline.com lists free helplines in many countries.
When to get help
Diet can support mental health, but it can’t replace treatment for depression or anxiety. See your doctor if low mood, anxiety or loss of interest lasts for more than 2 weeks, or affects your daily life. If you’re having thoughts of harming yourself, contact emergency services or a crisis helpline straight away.
Common questions
Can food treat depression?
No food can treat depression on its own. A healthy diet may help as part of treatment that can include talking therapy, medicine, exercise and support.
Does sugar affect mood?
Sugary foods can give a quick lift followed by a dip in energy for some people. Regular balanced meals with protein and fiber help keep energy steadier.
Can skipping meals affect my mood?
It can for some people. Going a long time without eating can leave you tired, irritable and less able to concentrate. Regular meals and snacks, each with some protein and fiber, help many people feel more even through the day.
Is it worth seeing a dietitian for mental health?
It can be. In the SMILES trial, the diet group was supported by a dietitian. Our guide to the difference between a dietitian and a nutritionist explains who to look for.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
