Diets that could help relieve depression and anxiety

Symptoms of depression include feelings of unhappiness and hopelessness. People may lose interest in activities they once enjoyed. They might also feel tearful and anxious.

Physical symptoms can occur too. These include constant tiredness, poor sleep, and loss of appetite. Some may experience a reduced sex drive or various aches and pains.

Common anxiety symptoms include restlessness, irritability, and muscle tension. Many people with depression also experience anxiety symptoms.

A study suggests two diet changes could help reduce these mental health symptoms. Researchers at Bond University in Queensland, Australia conducted a major review. They found that calorie-restrictive diets may lessen depression and anxiety symptoms.

The review included 25 studies with 57,000 adults. It also indicated that low-fat diets might relieve anxiety symptoms. Benefits were mainly seen in those at elevated cardiometabolic risk.

This group includes individuals with obesity or insulin resistance, which can lead to type 2 diabetes. A calorie-restrictive diet limits daily calories to about 1,500 for weight loss. Dieters should avoid processed foods and high-sugar products.

A low-fat diet means getting less than 30% of energy from fats. This level is recommended by the World Health Organization (WHO).

The findings were published in the journal Annals of Internal Medicine. The experts noted that data quality supporting these diets was low. They advised patients to discuss dietary changes with healthcare professionals first.

The authors did not speculate on how diet affects mental health directly. However, previous studies have linked food choices to mood changes.

In 2017, Australian researchers studied people with drug-resistant depression on the Mediterranean diet for three months. This group showed significantly greater symptom improvement compared to those on their usual diets.

Last year, data from 3,000 adults revealed that following a Mediterranean diet lowered depression risk by 16%. The Mediterranean diet emphasizes fresh produce, lean meats like fish and chicken, and whole grains while reducing red meat and sweets.

Professor Felice Jacka is an expert in nutritional psychiatry at Deakin University in Australia. She believes there is a strong link between diet and depression.

She stated that gut microbes play a significant role in mental health. A fiber-rich diet supports a healthy gut microbiome filled with beneficial microorganisms.

Fiber is found in plants and helps feed these microbes as it passes through the digestive system. A review published in Nutritional Neuroscience showed fiber's mood benefits across 18 studies.

Researchers from the University of Adelaide found that adding 5g of fiber reduced depressive risk by 5%. Professor Jacka co-authored another study showing that each additional 10% of ultra-processed foods (UPFs) increases depressive symptom risk by 10%.

She advises cutting out soft drinks, ice cream, and crisps for better mental health through diet. While many studies link food choices to mental well-being, some experts caution against oversimplifying this relationship.

They note no clear cause-and-effect exists between UPFs and depression risks alone. Additionally, those consuming more UPFs often face obesity risks or engage less in physical activity—all factors influencing mental health.