8 Foods That Cause Depression

Connection Between Diet & Depression

There is a growing interest in how diet affects mental health, particularly the connection between certain foods and the risk of depression. Research shows that diet can impact mental health by contributing mood changes or fluctuations, which can contribute to anxiety and depression symptoms.¹

Being mindful of how what you eat affects you is an important part of managing depression symptoms. “Studies have shown that diet and nutrition play significant roles in the prevention of depression and its clinical treatment”.²
This does not mean that you have to avoid every food item on this list, only that being mindful of their potential impact can help empower you to decrease symptoms.

8 Foods That Cause Depression

While everybody is different, there are certain foods that can potentially increase depression symptoms. Sugar, food additives, and alcohol are common things that can increase the potential for mood fluctuations or depression. While some are more sensitive to these than others, the key is to be mindful of how they affect you personally.

Here are eight foods that may cause depression:

1. High Sugar Foods

Consuming a diet high in sugar is linked to poor health both physically and mentally.³ High sugar intake can lead to fluctuations in blood sugar levels, potentially impacting mood and contributing to symptoms of depression whether or not you are diagnosed with diabetes.

Some people may notice that their depression increases when their sugar is high due to feeling sluggish and uncomfortable. Others may find that the sugar crash impacts mood so much that it outweighs the benefit of enjoying the sugary food.

Some examples of foods with a lot of sugar include:

• Candy
• Some yogurts
• Milkshakes
• Energy drinks
• Many fruit juices
• Many fancy coffee drinks

 2. Refined Carbohydrates

Consuming refined carbs, like white bread and pastries, can have similar effects to consuming high sugar foods, including blood sugar spikes and mood disturbances. This can affect depression symptoms in people who are sensitive to blood sugar changes, or those who are affected by how the body processed these refined carbs.¹

Some examples of refined carbohydrates include:

• White bread
• White rice
• Cookies
• Pies
• Cakes and bakery items
• White pasta
• Pizza
• Pretzels

3. Trans Fats & Hydrogenated Oils

Trans fats and hydrogenated oils are found in many fried and processed foods. There is research on their impacts on brain health and their association with increased risk of depression. In a 2013 study on the impacts of trans fats on depression, researchers found a link between high trans fat intake and 42% risk of developing depression symptoms.⁴

Some examples of foods with trans fats and hydrogenated oils include:

• Fried chicken
• Fried fish
• Onion rings
• French fries
• HIghly processed coffee creamers

4. High Sodium Foods

Consuming foods high in sodium can potentially lead to depressive symptoms. Although consuming small amounts of sodium is linked with optimal health, consuming a diet high in sodium can negatively affect health and mood.⁵

Some examples of foods high in sodium content include:

• Bacon
• Some high processed snack items like chips
• Many frozen microwavable meals
• Sliced ham
• Processed cheese
• Soy sauce

5. Artificial Sweeteners

Artificial sweeteners, like aspartame, are found in many different food items from coffee creamer to snack items. Many labels that say “sugar free” have artificial sweeteners, which may affect mood and mental health, potentially increasing the risk of depression.

Many people are unaware of how much they may consume these artificial sweeteners. Being mindful of what is added to your food and drinks can help you stay aware of what you are consuming.

6. Alcohol

There is a connection between alcohol and depression. While some people can enjoy a drink or two socially without it affecting them, others may find that it affects their mood the next morning.  This is due to the depressant effects of alcohol on the brain, which can greatly exacerbate or trigger depressive episodes.

7. Food Additives

Additives are things that are added for flavor, to improve appearance, or preserve shelf-life . Some of us are more sensitive to additives than others, however. While one person may not notice changes, others may find that these things can affect their depression. There is growing evidence that food additives have a negative impact on physical and mental health, contributing to obesity, cancer, and mental health symptoms.⁶

8. Caffeine

Moderate amounts of caffeine, such as the amount found in a cup or two of coffee, have been linked to improved mood and health benefits. But increased consumption of caffeine, such as the amount found in energy drinks, can increase negative mood and symptoms of depression.⁷

Building a Mood-Boosting Diet

Just as there are foods that can make depression symptoms worse, there are also some foods and dietary habits that are known to support mental health and can help improve symptoms. For example, there are some foods that help depression.

How Is Depression Treated?

If you find you are avoiding foods that you find negatively affect your depression and are still having symptoms that need treatment therapy can help. Some of the common treatment methods for depression include cognitive behavioral therapy, interpersonal therapy, and psychodynamic therapy.

Therapy for Depression

If you are experiencing symptoms of depression, depression therapy is usually a frontline treatment before trying other methods such as medicine. Many people start with weekly therapy and then progress to bi-monthly as their symptoms improve.

Common types of therapy used for depression include:

• Cognitive behavioral therapy:  CBT for depression helps the client work to identify the thoughts and triggers that are contributing to the feelings of depression, and the goal is to work on ways to decrease these thoughts and triggers.
• Acceptance and Commitment Therapy (ACT):  ACT is a therapeutic modality that teaches clients that difficult experiences and feelings are a part of life, and that it is better to learn how to deal with them when they come up than to try to avoid or prevent them.
• Dialectical behavioral therapy (DBT): DBT for depression is a therapeutic modality that teaches clients how to cope with distressing emotions that arise as a result of a history of trauma.
• Eye Movement Desensitization and Reprocessing: EMDR for depression is a type of therapy used to decrease depression symptoms.
• Interpersonal therapy: IPT  is a solution focused technique that focuses on the connection between the symptoms that the client is experiencing and the interpersonal stressors that may be contributing to the symptoms.
• Psychodynamic therapy: Developing personal insight is a major part of psychodynamic therapy, where the therapist works with the client to develop self awareness to decrease symptoms.
• Art and music therapy: Art and music therapy engage the creative parts of the mind to help decrease symptoms of depression and improve mood.

Medication Options for Depression

Sometimes medication for depression is recommended as part of the treatment plan to help support symptoms. Medications are often prescribed by a psychiatrist or psychiatric nurse practitioner

Common medications prescribed for anxiety include:

• SSRI Antidepressants: Usually the first line treatments for depression include SSRIs. Some common SSRIs include Citalopram (Celexa), Sertraline (Zoloft), Paroxetine (Paxil), Escitalopram (Lexapro) and Fluoxetine (Prozac).⁸
• SNRI antidepressants: SNRIs work by influencing the serotonin and norepinephrine receptors inside the brain to decrease symptoms of depression and improve focus. Some common SNRIs include effexor and cymbalta.
• Tricyclic antidepressants: This category of antidepressants is not used that often due to risk of negative side effects, but they work by increasing serotonin and norepinephrine in the brain to combat feelings of depression.
• MAOIs: This category of medications works by blocking an enzyme in the brain that is responsible for removing excess serotonin, dopamine, and norepinephrine, allowing these chemicals to stay in the brain to decrease depression symptoms. Due to risk of side effects, MAIOs are usually only prescribed when SSRIs or SNRIs have been found to be ineffective.⁸
• Bupropion: Also known as wellbutrin, bupropion is an antidepressant that works by influencing dopamine and norepinephrine receptors in the brain. It is sometimes prescribed to decrease cravings for nicotine or alcohol, but can have an unpleasant side effect of affecting sleep quality or duration.
• Trazodone: In higher doses, trazodone works as an antidepressant by increasing serotonin levels in the brain. It is sometimes prescribed in smaller doses for sleep disturbances.
• Mirtazapine: Also known as remeron, mirtazapine works by increasing serotonin and noradrenaline levels in the brain to decrease depression.

When to See a Therapist for Depression

While some depression symptoms, especially during stressful life events, are normal, some find that the symptoms get worse or even unmanageable. When this happens, some people find that their symptoms affect their life to the point where they need more support. If you find that you are struggling to complete tasks, or that your depression symptoms are affecting work or relationships, it might be time to seek therapy to help you work through the depression symptoms and make life more manageable.

Some people find the social support element of group therapy to be beneficial for depression, while others might find that individual therapy works better for them. Look for an online therapist directory or online therapy for depression platform for a therapist who specializes in depression. From there, you can look for whatever modality you feel most comfortable with.