Foods for Depression: What to Eat & Avoid to Help Depression

How Are Nutrition & Mental Health Linked?

Eating foods that are satisfying and good for our body, while practicing mindful and intuitive eating, can help with overall mental and physical health.¹ Poor nutrition can be a factor for those experiencing a consistent low mood.² Many find that a healthy diet is best when used in combination with therapy and medication.

15 Foods That Help With Depression

Eating a healthy, balanced diet can help ease depression symptoms for some people. Due to the way the foods are broken down in our bodies, as well as the impact of certain ingredients, some foods have a positive impact on combating symptoms of depression, including leafy greens, lean meats, and whole grains.³

Here are 15 foods that have been shown to help alleviate depression symptoms:

1. Fish

Fish such as salmon contain Omega 3 and vitamin D, both of which have been linked to improving mood and mental health. Research has found that a deficiency in Vitamin D or omega-3 fatty acids may lead to symptoms of depression related to low plasma cholesterol.³

2. Nuts

Nuts contain vitamins and minerals that help contribute to mood and health, so the consumption of nuts has been shown to help improve depression. One study found that patients who consumed ¼ cup of walnuts daily reported 26% lower scores of depression.⁴

3. Whole Grains

Due to the presence of selenium in whole grains, eating these foods might help with symptoms of depression. Some studies suggest that foods with selenium might help with mood regulation and help with the management of depression symptoms.³

4. Carbohydrates

Carbs have a bad rap, but they are not bad for you. In fact, not consuming enough carbohydrates in your diet can actually “precipitate depression,” according to one research study. This is because carbohydrates provide the molecular building blocks of the brain chemicals of serotonin and tryptophan, which promote the feeling of well being.³

5. Beans

Beans are full of protein and fiber, both of which help to maintain stable blood sugar levels and therefore contribute to mood regulation. They are a great addition to your diet of depression-fighting foods.

6. Leafy vegetables

Leafy green vegetables contain folate, which has been shown to aid in depression symptoms. Foods with folate may also help increase the efficacy of some antidepressants. Not having enough folate has been linked to depression.⁵

7. Kombucha & Other Fermented Foods

Foods that contain high amounts of probiotics are kombucha tea, kimchi, yogurt, and other foods. Probiotics support gut health, which can affect mood and mental health.

8. Dairy

Foods that are rich in protein, including dairy, can improve mental health and brain functioning. Dairy foods are often fortified with vitamin D, and also contain high amounts of amino acids in the proteins. Amino acids are components of serotonin, which can positively affect mood and can help combat depression symptoms.³

9. Eggs

Eggs contain protein and Vitamin D, both which help brain functioning and benefit mental health. Eggs also contain vitamin B-12 and B-9, which help the nervous system’s functioning and can contribute to mood stabilization.

10. Berries

Berries are nutritious and full of antioxidants, which help remove waste in the body and improve the body’s physical and mental health functioning.

11. Lean Meats

Lean meats contain tryptophan, which is an amino acid that can assist with serotonin regulation and production.⁶ Some experts believe that low serotonin levels may contribute to depression, so eating lean meats may serve as one strategy to assist with serotonin regulation. Tryptophan can positively impact the level of glucose in the bloodstream, blood pressure, and even sleep.⁶

12. Veggies Like Carrots & Sweet Potatoes

Veggies like carrots and sweet potatoes contain beta-carotene, which is often converted to Vitamin A in the body. Some studies link carotenoids like beta-carotene to lower levels of depression.⁷ Beta-carotene is believed by some experts to exert antioxidant properties, playing a protective role for neural tissue that may guard against depression.⁷ Antioxidants and anti-inflammatory foods are often linked to less risk for stress-induced psychiatric disorders, such as anxiety and depression.⁷

13. Avocados

Some studies have linked low folate levels and depression symptoms.⁸ Avocados are good sources of folate, which help to break down homocysteine, an amino acid.⁸ Essentially, high homocysteine levels are not good for the body, and avocados can assist with the breakdown of this amino acid by supplying folate. Additionally, avocados also contain B-12, another nutrient which may be low in individuals who have depression.⁸

14. Bananas

Bananas contain tryptophan, folate, and beta-carotene, which are all associated with health benefits. They also contain antioxidants, which help to fight depressive symptoms. Bananas additionally contain good amounts of fiber, which may assist with digestive health. One study indicated total dietary fiber intake was associated with a 10% lower risk for developing depression in adults and a 56% lower risk in teens.⁹

15. Green Tea

Green tea contains caffeine, L-theanine, and polyphenols, which are linked by some experts to improvements in depressive symptoms.¹⁰ L-theanine and polyphenols are what give green tea its antioxidant and anti-inflammatory properties. In particular, the ratio of caffeine to other green tea components, like theanine and arginine, may be important in how depressive symptoms are improved.¹⁰

Foods to Avoid for Depression

Just as there are foods that can help relieve depression symptoms, there are also some foods that can contribute to depression symptoms. Sometimes, they are unfortunately the same foods people tend to crave when they’re feeling depressed or having a hard day, such as foods high in sugar and fat.³

Foods that may worsen depression include:

• Sugar: Total sugar intake is associated with increased risk for depression.¹¹ Sugar may also contribute to risk of obesity, which is a condition also associated with vulnerability toward developing depression.¹¹
• Refined grains: Refined grain intake, such as white bread, rice, flours, noodles, and biscuits, are associated with higher risk of depression.¹² Some experts believe these types of refined grains may contribute to chronic inflammation, a condition associated with depressive symptoms.¹²
• Alcohol: Alcohol is classified as a central nervous system depressant, meaning that it can dysregulate neurotransmitter levels. In fact, people with alcohol dependence are 3.7 times more likely to also meet requirements for major depressive disorder.¹³
• Heavy Foods: Heavy foods, such as high-caloric, rich, or denser foods, are linked to episodes of depression.¹⁴ This may include fried foods, desserts, or even large amounts of high-calorie snacks.
• Foods that activate GI issues: Some experts indicate the importance of maintaining a healthy gut microbiome, which may be disrupted by certain foods that activate GI issues. Foods in this category tend to include acidic foods, such as citrus, tomatoes, coffee, or sodas.
• Foods with stimulants, such as caffeine: Stimulants like caffeine are sometimes associated with an increased risk for depression, although, for some, caffeine can relieve certain depressive symptoms. Some studies indicate that age and amount of caffeine consumed may moderate the effects of the stimulant on mood.¹⁵

How Is Depression Treated?

For many who struggle with some symptoms of depression or other mental health symptoms, diet and lifestyle changes can help. But often diet is not enough to treat depression. Therapy is the first line of treatment for depression, and can be very effective. However, sometimes people find that they need other treatment methods for depression such as medications, especially if diet and lifestyle changes aren’t enough.

While many will see benefits from improving their diet, do not hesitate to seek the support of a licensed therapist if you are struggling with depression symptoms. You may benefit from the combination of medication and therapy for depression.

Therapy for Depression

When someone is struggling with symptoms of depression, depression therapy helps you get to the root of the problem if your depression is being caused by other issues such as trauma or a situational event.

Common types of therapy used for depression include:

• Cognitive behavioral therapy: CBT for depression is a therapeutic technique where a therapist helps a person identify the thoughts and triggers for their depression, and work to develop ways to decrease them.
• Acceptance and Commitment Therapy (ACT): ACT for depression works from the assumption that difficult feelings are inevitable. It assumes that difficult experiences are an inevitable part of life, and that instead of trying to avoid them, we are better off preparing for them and learning how to cope with them. For some, this works okay, but for those with more severe symptoms of depression, this form of therapy might feel dismissive or unhelpful.
• Eye Movement Desensitization and Reprocessing: EMDR for depression is a type of therapy used to decrease the symptoms associated with PTSD and traumatic experiences that have led to depression and other symptoms.
• Dialectical Behavioral Therapy (DBT): DBT for depression involves teaching skills to help decrease the intensity of emotions and feelings and develop emotional regulation.
• Interpersonal Therapy (IPT): IPT is a solution-focused, time-limited therapy that focuses on the connection between the symptoms currently being experienced and the interpersonal stressors and conflicts taking place in the person’s life that could be contributing to these symptoms.
• Psychodynamic Therapy: Psychodynamic therapy encourages personal insight and development of self awareness as a tool to decrease some of the symptoms one is experiencing.
• Art & Music Therapy: Expressive arts therapies such as art and music therapy are great ways to combat depression. They involve using creativity and personal expression to combat symptoms.

Medication Options for Depression

Many people benefit from medication for depression if their symptoms do not respond to lifestyle changes and therapy. Medication is sometimes recommended as part of the treatment plan to help with symptoms, but may come with side effects. Discuss any medication suggestions with your doctor, as not all medications work for everyone.

Common medications prescribed for depression include:

• Selective serotonin reuptake inhibitors (SSRI): SSRIs work by helping the brain and body regulate mood by increasing serotonin levels in the brain.¹⁶
• Serotonin-norepinephrine reuptake inhibitors (SNRI): SNRIs work by helping the brain and the body regulate mood by increasing norepinephrine.
• Tricyclic antidepressants (TCA): These are an older class of antidepressants. Due to their higher risks of side effects, TCAs are usually a second line option behind SSRI and SNRI medications.¹⁷

When to See a Therapist for Depression

While some depression symptoms are normal, especially after a difficult or traumatic event, some people find that their depression is more than they can handle on their own. For those, their depression affects their ability to live their life to the fullest such as preventing them from taking care of themselves or maintaining relationships. If you find that you are struggling to sleep, work, or maintain relationships, it might be time to seek therapy.

Look for an online therapist directory or online therapy platform for a therapist who specializes in depression. In some cases, medication management might be needed in order to decrease symptoms. Online psychiatrist options are available for those who need medication.