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

Nutrition & Mental Health

Science shows that 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 Many find that a healthy diet is best when used in combination with therapy and medication. “Poor nutrition may be a causal factor in the experience of low mood, and improving diet may help to protect not only the physical health but also the mental health of the population.”²

10 Foods That Help With Depression

Eating a healthier, balanced diet and certain nutrition 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.

“Depression is more typically thought of as strictly biochemical-based or emotionally-rooted. On the contrary, nutrition can play a key role in the onset as well as severity and duration of depression.”³

Here are 10 foods that have been shown to help depression:

1. Fish

Fish such as salmon contain Omega 3 and vitamin D, both of which have been linked to improving mood and mental health. Researchers have found that a deficiency in Vitamin D or omega-3 fatty acids “may be responsible for the heightened depressive symptoms associated with low plasma cholesterol.”³

2. Nuts

Due to the nutrients in nuts, which contain vitamins and minerals that help contribute to mood and health, 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 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 vegetables contain folate, which has been shown to aid in depression symptoms. Foods with folate may also help increase the efficacy of some antidepressants. “Inadequate levels of folate have also been identified as a strong predisposing factor of poor outcome with antidepressant therapy.”⁵

7. Kombucha

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.

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. “Nutrition and depression are intricately and undeniably linked, as suggested by the mounting evidence by researchers in neuropsychiatry.”³

Foods that may worsen depression include:

• Sugar
• Refined grains
• Alcohol
• Heavy Foods
• Foods that activate GI issues
• Foods with stimulants, such as caffeine

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 is a branch of therapy that goes off of 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 involves teaching skills to help decrease the intensity of emotions and feelings and develop emotional regulation.
• Interpersonal Therapy: 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 is a form of therapy that encourages personal insight and development of self awareness as a tool to decrease some of the symptoms one is experiencing.
• Art & Music Therapy: Expressive 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 diet change 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: (SSRIs work by helping the brain and body regulate mood. “It’s thought that SSRIs work by increasing serotonin levels in the brain.”⁷
• Serotonin-norepinephrine reuptake inhibitors: SNRIs work by helping the brain and the body regulate mood by increasing norepinephrine.
• Tricyclic antidepressants: These are an older class of antidepressants. Due to their higher risks of side effects, they are usually a second line option behind SSRI and SNRI medications.⁶

When to See a Therapist for Depression

While some depression symptoms, especially after a difficult or traumatic event, are normal, some people find that their depression is much worse than that. 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.

In My Experience

Many of us find that what we eat can contribute to our mental health, even if only for a short while. This holds true for those of us who have consumed too much caffeine and later felt anxious, or those who drank too much wine during a holiday dinner and felt sluggish or depressed the next day.

However, it is common for many to struggle with food options due to the shame and guilt that is embedded in us through our diet culture. Many therapists who specialize in trauma, and treating people with unhealthy relationships with food, recommend Mindful and Intuitive eating. Look for a practitioner who practices Health At Every Size, or HAES.