Food & Depression — Exhaustive List

Ethan Castro

5 min readAug 30, 2023

You know those annoying remarks like

“You are what you eat”?

The tone may have been wrong, but the statement couldn’t have been more true.

A new field is emerging to spread the word.

Hello everyone,

In recent times I have been vehemently obsessed with:

The Gut-Brain Axis

The gut-brain axis is a bidirectional communication network that links the enteric and central nervous systems. This network is not only anatomical, but it extends to include endocrine, humoral, metabolic, and immune routes of communication as well.

Nutritional Psychiatry

Nutritional psychiatry is the practice of using food and food supplements as alternative treatments for mental health disorders.

My obsession was catalyzed by learning a few of the facts below:

The gut directly controls your mood & outlook on life
The gut [microbiome] is different in those with Neurodisorders (Autism) and those who are Neurotypical.
The gut [microbiome] is different in those who are:
Anxious
Depressed
Excited
Fatigued

Depression

Here is a list of foods and a brief overview of why they are bad for depression:

Sugar | Avoid added sugar, refined, and excess

There have been several studies linking the correlation between sugar and depression. Here is one.
In 2019 a meta-analysis concluded that consuming sugar-sweetened drinks put people at a higher risk for depression. If they drank a 12-oz can of soda (45g of sugar) they increased their risk by 5%. If they drank 2.5 cans the risk went up to 25%.
Higher blood glucose levels are linked to lower brain-derived neurotrophic factor (BDNF). BDNF is a protein found in the brain, gut, and other tissues that is essential for brain growth and development along with stress adaptation.

High Glycemic-Load Carbs (High GI) | Focus on high quality carbs

In a study it was found that those who were eating higher quality (low GI and healthy) carbs were 30% less likely to develop depression. High GI diets appear to be a risk factor for depression.
High GI foods: potatoes, white bread, white rice, pastries, french fried, Candy
Low-medium GI foods: green vegetables, most fruits, chickpeas, honey, orange juice (no sugar added), tortilla

Artificial Sweeteners | Though they are not lethal, they can have an effect.

People who consume artificial sweeteners are more depressed than those who don’t.
Several studies have concluded that artificial sweeteners can be toxic to the brain, altering concentrations of mood-regulating neurotransmitters.

Fried Foods | Fried foods are 99% of the time extremely unhealthy

A 2016 study looked at 715 factory workers and measured their levels of depression, resilience and fried food consumption. Sure enough, researchers found that people who consumed more fried foods were more likely to develop depression in their lifetime.
Fried foods are likely mood killers because they’re usually fried in unhealthy fats. In recent years, the conversation around fat in diet has changed. Now nutritionists distinguish between “bad fats” (i.e., margarine, hydrogenated oils), which are known to cause cardiovascular disease and other woes, and “good fats” (i.e., avocados, olive oil) which can help benefit well-being.
People who consume foods high in omega-6 fatty acids have more than four times the risk of depression than those who contain foods high in omega-3

Here is a list of foods and a brief overview of why they are HELPFUL for depression:

Probiotics — We know the Gut and Brain are directly connected, and probiotics have shown to have one of the most powerful effects on the composition of the gut microbiome

Yogurt with active cultures, miso, sauerkraut, kimchi, kombucha

Prebiotics — These are what your Gut can eat (microbiota-accessible carbohydrates)

Beans, oats, bananas, berries, garlic, onions, asparag

Omega 3 | Promotes brain health and Physical Strength

Studies have shown time and time again that Omega 3 supplementation is immensely helpful for depression.

Vitamins:

Vitamin B9 (folate):

Beets, Citrus, Beans, Lettuce

Vitamin B12:

Beef, Clams, Milk, Salmon

Vitamin B1 (thiamine):

Beef, Eggs, Black Beans

Vitamin B6 (pyridoxine):

Eggs, Fish, Milk, Pork, Poultry

Vitamin A:

Liver, Fish, Eggs

Vitamin C

Broccoli, Kale, Guavas, Lychee, Lemons, Strawberries

Iron

Broccoli, Dark Chocolate, Lean Red Meats

Magnesium

Supplements, Nuts, Avocados
Shoot for Magnesium L-Threonate, or Glycinate

Book Suggestions

Most of the information and resources came from

This Is Your Brain on Food:

By Dr. Uma Naidoo a board-certified Psychiatrist (Harbard), Professional Chef (Cambridge School of Culinary Arts), and Nutrition Specialist (Cornell).

This was the most applicable and informative book, I may have ever read