Bipolar Disorder Diet: Foods to Eat & Avoid

What Is Bipolar Disorder?

Bipolar disorder is a mental illness characterized by mood fluctuations and disturbances manifesting as depressive or manic episodes. Roughly 2% of the global population experiences bipolar symptoms, such as low energy levels, loss of motivation, and erratic emotions.¹ While the exact causes of the disorder are unknown, research suggests that genetics, brain chemistry, and environmental factors play a role in its development.²

Nutrition for Bipolar Disorder: Is It Important?

Nutrition affects the body in various ways, and many individuals with bipolar disorder find their symptoms are affected by their diets. One study shows that diet may impact both physical and mental health, and certain foods are associated with positive or negative results.³ Therefore, being mindful of nutrition can be a helpful part of treatment for bipolar disorder.

Foods for a Healthy Bipolar Disorder Diet

Eating a healthier, balanced, and nutrient-rich diet can help some people manage bipolar disorder symptoms. There is no “best diet for bipolar disorder,” but whole grains, protein, and vitamin D may improve overall well-being. However, diet should not be considered a stand-alone treatment approach.

Below are foods that may help people manage symptoms of bipolar disorder:

Whole Grains

Whole grains contain healthy nutrients and fiber. A fiber-rich diet slows digestion, decreasing blood sugar spikes that may contribute to increased anxiety. For those with bipolar disorder, this reaction may prove beneficial when managing symptoms.

Healthy whole-grain foods for bipolar disorder may include:

• Whole grain crackers
• Barley
• Brown rice
• Whole grain pasta
• Oatmeal
• Buckwheat
• Millet
• Quinoa
• Whole grain bread

Omega-3 Fatty Acids

Researchers have long studied the benefits of Omega-3 fatty acids. An Omega-3 dense diet may help people with bipolar disorder struggling with mood stabilization and memory. In a recent study, participants provided with omega-3 reported lower scores of depression.⁴

Foods containing Omega-3 fatty acids include:

• Eggs
• Halibut
• Salmon
• Mackerel
• Flaxseed
• Walnuts
• Chia seeds

Selenium

Selenium is a natural, high-antioxidant mineral commonly found in vegetables, water, and supplements that aids in regulating metabolism. Recent studies examining the mental health benefits of selenium suggest that the mineral may positively impact symptoms of depression and anxiety.⁵

Foods containing selenium that may help improve bipolar symptoms include:

• Kale
• Carrots
• Berries
• Cod
• Tuna
• Brazil nuts

Vitamin D

Vitamin D may be another positive diet staple for bipolar disorder. In one study, researchers claim that those with bipolar disorder may experience low levels of vitamins, particularly vitamin D.⁶ They explain this insufficiency may impact neural functions associated with mood disturbances evident in individuals with bipolar disorder. Therefore, vitamin D-rich foods may help improve bipolar symptoms by balancing these deficiencies.

Beneficial vitamin D-dense foods for bipolar disorder may include:

• Milk
• Fatty Fish
• Eggs
• Some mushrooms
• Spinach
• Some cheeses
• Bananas

Magnesium

Magnesium may positively affect those with bipolar disorder, possibly decreasing the need (not eliminate!) for some medications.⁷ Most notably, magnesium supplements and foods may reduce symptoms of mania and depressive episodes.⁸

Foods containing magnesium that may improve bipolar symptoms include:

• Spinach
• Beans
• Eggs
• Seeds
• Dark Chocolate
• Tofu

Probiotics

Some evidence suggests that mood disorders may stem from digestive inflammation and changes in microbiome.⁹ Foods containing high amounts of probiotics can help mitigate these issues, support gut health, and improve digestion. In turn, those with bipolar disorder may experience improved mood and mental health.

Probiotic-rich foods for bipolar disorder symptoms may include:

• Yogurt
• Kombucha
• Kimchi
• Paneer
• Sauerkraut

Tryptophan

Tryptophan is an amino acid associated with serotonin creation and distribution. Serotonin is a mood-regulating hormone that affects mood, anxiety, and sleep. Eating foods containing tryptophan may help boost serotonin levels, allowing for better management of bipolar disorder symptoms.¹⁰

Tryptophan-dense foods for bipolar disorder may include:

• Tofu
• Turkey
• Chicken
• Milk
• Nuts
• Seeds
• Oats

Foods to Avoid If You Have Bipolar Disorder

A healthy diet for bipolar disorder can help reduce some unpleasant symptoms. However, certain foods can worsen or increase symptoms of depression or anxiety. Additionally, those with bipolar disorder often have higher rates of unhealthy lifestyles and medical comorbidities.¹¹ Therefore, knowing which foods to avoid when managing bipolar disorder is an essential treatment component.

Here are some foods to avoid with bipolar disorder:

Caffeine

Those with bipolar disorder should avoid caffeine when possible. Some people can manage small amounts of caffeine or other stimulants, but caffeine may increase anxiety and negatively affect sleep. Some research hints that caffeine may precede manic episodes, but more evidence is needed to determine long-term effects.¹²

Alcohol

Alcohol can affect the absorption and efficacy of mental health medications and contribute to nervousness, depression, and decreased sleep quality. Moreover, those with bipolar disorder and other mental illnesses are more likely to develop alcohol and substance use disorders.¹³

Sugar

Avoiding sugar can be difficult due to its high prevalence in mainstream diets. However, those with bipolar may benefit from low-sugar diets. Blood sugar fluctuations may elevate anxiety, irritability, and sleep disturbances. Individuals with bipolar disorder may consider natural sugars and fruit instead of soda, sweets, or candy.

Processed Foods

Processed foods may cause inflammation, headaches, acid reflux, and other uncomfortable effects. As noticed, inflammation may increase some symptoms of bipolar disorder. Opting for low-processed or raw foods may be best for bipolar disorder diets.

How Is Bipolar Disorder Treated?

A healthy diet combined with traditional treatment for bipolar disorder is best. Treatment for bipolar disorder depends on the range and intensity of symptoms but usually includes medication management and therapy. Providers should determine treatment plans on a case-by-case basis.

Medication

The most commonly used medications for bipolar disorder include mood stabilizers, antidepressants, and antipsychotics. Depending on the individual, a provider may prescribe one or more medications for mood fluctuations, manic symptoms, or psychosis (if present). Everyone responds differently to medication, so talking with your prescriber about your experience and symptoms is essential.

Therapy

Along with medication, many with bipolar disorder find therapy beneficial. Various therapy options are available to help individuals better manage challenging symptoms. A holistic treatment approach utilizing medication, therapy, diet, and nutrition for bipolar disorder may prove successful.

Therapy options for bipolar disorder may include:

• Cognitive behavioral therapy (CBT): CBT for bipolar disorder helps clients identify thoughts that trigger emotions and behaviors. With CBT, clients work to decrease these thoughts and improve mood.
• Motivational interviewing: Motivational interviewing assists in goal setting. Clients learn that change takes time, and making subtle changes can lead to long-lasting improvement.
• Group therapy or peer support programs: Many with bipolar disorder benefit from group therapies that offer insight, mutual support, and accountability.¹⁴
• Psychoeducation: Psychoeducation provides information and resources to inform clients of their symptoms and how to manage them.
• Family-focused therapy: Many with bipolar disorder report feeling better with family support. Family therapy helps educate members on how to help their loved ones and cope with difficult situations.
• Interpersonal and social rhythm therapy (IPSRT): IPSRT helps people with bipolar disorder learn to manage mood fluctuations by understanding and recognizing their biological rhythms. IPSRT is a recommended evidence-based therapy for those with bipolar disorder.¹⁵

When to See a Therapist for Bipolar Disorder

Many people are able to live a healthy and fulfilling life while managing their symptoms of bipolar disorder. However, seeing a psychiatrist or mental health professional is recommended, even if your symptoms seem manageable. You can use an online therapist directory or online therapy platform to find a therapist specializing in bipolar disorder.

In My Experience

What we put inside our bodies contributes to how we feel and experience mental health symptoms. In my experience, clients who incorporate nutrition into their treatment plan feel better than those who manage with medication and therapy alone.