How to Design Your Diet for Mental Health

Aurum’s Dietitian and Nutritionist, Rebecca Minshall RD shares on how to design your diet for mental health and the research connecting what we eat and how we feel.

Book an in-person or virtual telehealth appointment with one of our registered dietitians at this link here.

Want to meet first? Book a Free Meet & Greet consult to talk about your personal nutrition needs with a Registered Dietitian at this link here.

Please note that virtual nutrition counseling appointments by our Registered Dietitian are available to clients across Canada with some provinces as an exception. For more questions about programs, services and support if you reside outside of Ontario, do contact our office at office@aurummedicine.ca.

Food & Mood

Mental health symptoms are signs that one or more of the brain’s connections are not working properly. Medication can be extremely useful in some cases, though looking at our food and gut microbes shouldn’t be overlooked!

The Brain-Gut Connection

The Enteric Nervous System (ENS) is the nervous system in our guts. It has 100 to 500 million neurons (the most our body!). Neurons are messenger cells that send signals throughout our bodies. The ENS is sometimes called “the second brain.”

The Vagus Nerve is the main nerve that connects the brainstem to the gut. It is wrapped around our digestive system and helps with food digestion and sending nerve cell signals to and from the brain.

Other systems that play a role in the brain-gut connection include:

• The Central Nervous System (CNS)
• Produces: Dopamine, Serotonin, Acetylcholine
• Regulates mood, thought and emotion
• Autonomic Nervous System (ANS)
• Regulates hormones: adrenaline and noradrenaline
• Controls involuntary functions, including digestion and fight or flight response

• Hypothalamic-Pituitary-Adrenal Axis (HPA-axis)
• Produces hormones that stimulate the release of cortisol
• Gut plays role in cortisol release and proper responses to stress

Imbalances in any of these systems can affect the whole gut-brain balance and cause mood changes, reduced immunity and compromise our gut barriers.

The Microbiome

The microbiome is made of the living microorganisms and bacteria in our digestive systems. Some are good! They help us by doing things our bodies can’t, like digesting some fibres. Ideally, these microbes are kept in a healthy balance but disruptions (like stress or mental health conditions) can change that balance and affect our whole body, including our mental health. The food we eat can affect our microbiomes. Different foods can promote or slow the growth of good bacteria.

Food & Mood: Anxiety and Depression

Anxiety is the most common mental health disorder and often goes undiagnosed and untreated. Anxious feelings are linked to the gut.

Depression can affect our appetites. It can decrease or increase appetites and make it challenging to make healthy meals.

Both anxiety and depression can change the microbes in our guts.

Foods that Improve Mental Health

Probiotics & Fermented foods

• Living bacteria that are good for our health
• Can increase the good bacteria for mental health & memory
• Available in supplements, though it is better to eat “food first”

Food sources: Probiotic yogurts, fermented soybean products (Tempeh, Miso, Natto), kimchi, kombucha, kefir, sauerkraut, some cheeses (cheddar, mozzarella, gouda)

Prebiotics & Fibre

• Prebiotics are foods we eat that feed good bacteria
• Some bacteria breakdown fibres that we can’t digest. This can reduce inflammation and help the growth and repair of healthy cells.

Food sources: Oats, beans and legumes, bananas, berries, garlic, onions, dandelion greens, asparagus, leeks

Omega 3 Fatty Acids

• Essential fats that we can only get through eating food sources
• Play roles in cell membrane structure and making hormones
• Reduces brain inflammation and are vital to mental health

Food sources: Fatty fish (salmon, mackerel, tuna, herring, sardines), walnuts, edamame, chia seeds, vegetable oils (canola oil), dark leafy vegetables, fortified foods, (eggs, milk, yogurt)

Vitamin A

• Helps brain and neuron function
• Deficiency can affect stress response
• Can improve depression

Food sources: Sweet potatoes, carrots, spinach, black eyed peas

B9 (folate) & B12 (cobalamin)

• Deficiencies can lead to loss of brain cells, especially in hippocampus which is important for learning & memory
• Can affect stress responses & serotonin synthesis

Food sources: Legumes, citrus fruit, bananas, avocado, leafy greens, cruciferous vegetables, asparagus, nuts, seeds, fish, shellfish

B1 (thiamine) & B6 (pyridoxine)

• Help make neurotransmitters involved in mood

Food sources: same as B6 & B12, plus soybeans, whole grains

Vitamin C

• Helps make neurotransmitter

Food sources: citrus fruit, cantaloupe, strawberries, cruciferous vegetables (broccoli, cauliflower, Brussel sprouts)

Selenium

• May help improve mood

Food sources: brazil nuts

Iron

• Protects neurons & helps make mood chemicals

Food sources: shellfish, lean red meats, organ meats, legumes, pumpkin seeds, broccoli, dark chocolate

Zinc

• Reduces brain inflammation

Food sources: seafood (cooked oysters), lean beef, poultry, beans, nuts, whole grains

Potassium

• May help improve mood

Food sources: sweet potatoes, bananas, mushrooms, oranges, peas, cucumbers

Vitamin D

• Lower blood levels of vitamin D seen with depression and anxiety
• Increasing vitamin D may help reduce anxiety and inflammation

Food sources: Fortified milk, egg yolk, salmon, sun dried mushrooms, cod liver oil

Tryptophan (TRP): Essential amino acid

• Helps make serotonin
• Claimed to cause “sleepiness” after Thanksgiving turkey
• Eating TRP foods with a carb may help TRP reach the brain and increase serotonin.

Food examples: Chickpeas (hummus) + carb (whole grain crackers or pita), Turkey + mashed potatoes

Magnesium

• Important for proper brain functions and muscle relaxation
• Deficiency connected to anxiety & depression

Food sources: avocados, nuts, seeds, legumes, whole grains, some omega3 rich fish (salmon, mackerel)

Mediterranean Eating Pattern

• Shown to improve depression compared to control group
• High amounts of vegetables, grains & legumes
• Moderate amounts of fruit, fish , nuts, seeds, unsweetened dairy and olive oil
• Low amounts of red meats, sweets, fried foods and refined grains

Other Considerations

Standard American Diet (S.A.D.)

• High intake of refined carbs & not-so-healthy fats, low intake of whole foods (vegetables, fruits, whole grains, healthy fats)

Sugar & refined carbs

• Too much sugar can flood the brain and lead to inflammation
• Consider: eating refined carbs in moderation & pairing with protein food

Fried foods & not-so-healthy fats:

• High intake linked to higher risk of developing depression and poorer wellbeing
• Consider: 
• Eating fried foods in moderation and avoiding trans fats
• Eating mainly healthier fats: olive oil, nuts, nut butters, seeds, avocados
• Eating moderate amounts of other fats: corn, sunflower and safflower oils

Caffeine

• Above 400mg/day shown to increase anxiety (about 4 cups of coffee)
• Consider:
• Cutting down slowly, choosing decaf or herbal teas (like Chamomile)

Simple Steps for Mental Health

Start small!

• Small everyday steps lead to long term, sustainable change

Add in foods that improve

• Focus on adding in brain-healthy foods rather than restricting other foods
• Examples:
• Add a serving of vegetables each day
• Choose whole grains instead of refined grains
• Choose baked foods instead of deep fried
• Add a serving of health fats each day (like a handful of nuts)

Start to tune into your body’s hunger signals & notice how foods make you feel

• Ask yourself: What foods give you energy? What foods make you feel good?

Choose water!

• Hydration is very important. Dehydration has been linked to increased anxiety.

Find your support team

• Having a support team who cares about your best interests can make all the difference!
• Your team may include family and friends, as well as health professionals like your dietitian, doctor, naturopathic doctor, therapist and/or psychiatrist.

References:

• Albert, P., Benkelfat, C., Descarries, L. (2012). The neurobiology of depression: Revisiting the serotonin hypothesis. Philosophical Transactions of the Royal Society b: Biological Sciences. Vol 367, Iss 1601 pp 2378-81.
• Bandelow, Michaels (2015). Epidemiology of anxiety disorders in the 21st century. Dialogues in Clinical Neuroscience. Vol 17, Iss 3, pp 327-35.
• Beydoun, M., Shroff, M. Beydoub, H. & Zonderman, A. (2010). Serum folate, vitamin B12 and homocysteine and their association with depressive symptoms among US adults. Psychosomatic Medicine. Vol 72, Iss. 9 pp 862-73.
• Bitarafan, S., Saboor-Yaraghi, A., Sahraian, M et al. (2016). Effect of vitamin A supplementation on fatigue and depression in multiple sclerosis patients: a double blind placebo controlled clinical trial. Iranian Journal of Allergy, Asthma, and Immunology. Vol 15, iss 1 pp 13-19.
• Cheung, S., Goldenthal, A., Uhlemann, A. C., Mann, J., Miller, J. & Sublette, M. (2019). Systematic review of gut microbiota and major depression. Frontiers in Psychiatry. Vol. 10, Iss. 34.
• Clapp et al. (2017). Gut microbiota’s effect on mental health: the gut-brain axis. Clinical Practice. Vol 7, iss 4. pp 987
• Dutheil et al (2015). High-fat diet induced anxiety and anhedonia: Impact on brain homeostasis and inflammation. Neuropsychopharmacology. Vol 41, iss 7, pp. 1874-87.
• Dockray (2014). Gastrointestinal hormones and the dialogue between gut and brain. Journal of Physiology. Vol 592, iss 14, pp 2927 – 41.
• Francis, H., Stevenson, R., Chambers, J., Gupta, D., Newey, B., Lim, C. (2019). A brief diet intervention can reduce symptoms of depression in young adults: A randomized controlled trial. PLoS One. Vol 14, Iss. 10.
• Gariballa, S. (2014). Poor vitamin C status is associated with increased depression symptoms following acute illness in older people. International Journal for Vitamin and Nutrition Research. Vol 84, Iss 1-2. pp 12-17.
• Gangwisch, J., Hale, L., Garcia, L. et al. (2015). High glycemic index diet as a risk factor for depression: Analyses from the Women’s Health Initiative. American Journal of Clinical Nutrition. Vol 201, iss. 2, pp. 454-63.
• Grases et al (2006). Anxiety and stress among science students: Study of calcium and magnesium alterations. Magnesium Research. Vol. 19, iss 2, pp 102-6.
• Hu, D., Cheng, L., Jiang, W. (2019). Sugar-sweetened beverages consumption and the risk of depression: A meta-analysis of observational studies. Journal of Affective Disorders. Vol 245, pp. 348-55.
• Jiang et al (2018). Altered gut microbiota profile in patients with generalized anxiety disorder. Journal of Psychiatric Research. Vol 104, pp 130-36.
• Liu & Zhu (2018). Gut-brain axis and mood disorder. Frontiers in Psychiatry. Vol 9.
• Long & Benton (2013). Effects of vitamin and mineral supplementation on stress, mild psychiatric symptoms, and mood in nonclinical samples. Psychosomatic Medicine Vol 75, Iss. 2 pp 144-53
• Misner, D., Jacobs, S., Shimizu, Y. et al. (2001). Vitamin A deprivation results in reversible loss of hippocampal long term synaptic plasticity. Proceedings of the National Academy of Sciences. Vol 98, Iss 20, pp. 11714-19.
• Naidoo, U. (2020). This is your brain on food: An indispensable guide to the surprising foods that fight. Little, Brown Spark Book Group.
• Opie et al. (2017). A modified Mediterranean dietary intervention for adults with major depression: dietary protocol and feasibility data from the SMILES trial. Nutritional Neuroscience, vol. 21, no. 7, pp. 487-501.
• Rao, T., Asha, M., Ramesh, B. & Rao, K. (2008). Understanding nutrition, depression and mental illnesses. Indian Journal of Psychiatry. Vol. 50, iss. 2, pp. 77-82.
• Sanchez-Villegas, A., Zazpe, I., Santiago, S., Perez-Cornago, A., Martinez-Gonzalez, M., Lahoritiga-Ramos, F. (2017) added sugars and sugar-sweetened beverage consumption, dietary carbohydrate index and depression risk in the Seguimiento Universidad de Navarra (SUN) Project. British Journal of Nutrition. Vol 119, Iss. 2, pp. 211-21.
• Sanchez-Villegas, A., Verberne, L. & De Irala, J. et al. (2011). Dietary fat intake and the risk of depression: the SUN Project. PLoS One. Vol 6, iss. 1.
• Simon, et al. (2006). Association between obesity and psychiatric disorders in the US adult population. Archives of General Psychiatry. Vol 63, Iss. 7, pp 824.
• Spring (1984). Recent research on the behavioral effects of tryptophan and carbohydrate. Nutrition and Health. Iss 3, vol 1-2, pp. 55-67
• Westover, A., Marangell, L. (2002). A cross-national relationship between sugar consumption and major depression? Depression and Anxiety. Vol 16, pp. 118-20.
• Whitehouse, C., Boullata, J. & McCauley, L. (2007). The potential toxicity of artificial sweeteners AAOHN Journal. Vol 56, Iss. 6, pp. 251-59.
• Wicoff et al (2017). Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents and children. Food and Chemical Toxicology. Vol 109, pp 585-648.
• Wurtman, Hefti & Melamed (1980). Precursor control of neurotransmitter synthesis. Pharmacological Reviews. Vol 32, iss. 4, pp 315-35
• Yoshikawa, E., Nishi, D. & Matsuoka, Y. (2016). Association between frequency of fried food consumption and resilience to depression in Japanese company workers: A cross-sectional study. Lipids in Health and Disease. Vol 15, Iss. 1
• Young (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry and Neuroscience. Vol 32, iss. 6, pp. 394-99.