Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing symptoms of depression, anxiety, or any other mental health concerns, please seek help from a qualified healthcare professional.
We all know the old saying, ‘You are what you eat.’ But did you know that what’s on your plate could affect not just your waistline, but also your mood and mental wellbeing?
Now, new research is shining a light on two dietary approaches that could help ease the symptoms of depression and anxiety, conditions that affect millions of Australians every year.
A comprehensive review published in the Annals of Internal Medicine analysed 25 studies involving more than 57,000 adults.
The findings? Both calorie-restrictive and low-fat diets were associated with reduced symptoms of depression and anxiety, especially among people at higher risk of heart disease, obesity, or insulin resistance (a precursor to type 2 diabetes).
Calorie-restrictive diets limit daily calorie intake to around 1500 calories per day for weight loss. They focus on whole, unprocessed foods and avoid sugary, processed snacks.
Conversely, low-fat diets involve eating less than 30 per cent of daily energy from fats, which is in line with World Health Organisation recommendations.
While the evidence is promising, the researchers caution that the data quality is still considered ‘low’.
That means it’s wise to talk to your GP or a dietitian before making any significant changes, especially if you have existing health conditions or take medication.
The connection between food and mood isn’t just a modern fad. Australian researchers have been at the forefront of this field, with Professor Felice Jacka from Deakin University’s Food and Mood Centre leading the charge.
She explained that our gut microbiome—the trillions of bacteria, viruses, and fungi in our digestive tract—plays a crucial role in mental health.
A fibre-rich diet from fruits, vegetables, beans, and whole grains feeds these ‘good bugs’, supporting a healthy gut and, in turn, a healthier mind.
A 2023 review from the University of Adelaide found that for people at risk of depression, every extra 5g of fibre per day was linked to a 5 per cent reduction in depression risk.
The Mediterranean diet: A proven winner
The Mediterranean diet is a standout if you’re looking for a practical, delicious way to eat for better mental health. This way of eating focuses on:
- Plenty of fresh fruits and vegetables
- Whole grains, beans, and pulses
- Lean proteins like fish and chicken
- Olive oil as the main fat
- Limited red meat and sweets
A landmark Australian study found that people with major depression who switched to a Mediterranean diet for three months saw significantly greater improvements in their symptoms compared to those who stuck with their usual eating habits.
And in a larger study of 3,000 adults, those who followed a Mediterranean diet had a 16 per cent lower risk of developing depression over six years.
On the flip side, diets high in ultra-processed foods (UPFs)—think soft drinks, packaged snacks, instant noodles, and ice cream—are increasingly linked to poorer mental health.
Jacka’s research found that for every 10 per cent increase in UPFs in your diet, your risk of depressive symptoms goes up by 10 per cent.
UPFs are often low in fibre and nutrients, high in sugar, salt, and unhealthy fats, and can disrupt the gut microbiome. If you do just one thing to support your mood, Jacka recommends cutting out soft drinks, ice cream, and crisps.
It’s important to remember that diet is just one piece of the mental health puzzle. People who eat more UPFs may also be less active, more likely to smoke, or have other lifestyle factors that contribute to depression and anxiety.
And while the link between food and mood is strong, it’s not always clear which comes first—does a poor diet cause depression, or does depression lead to poor eating habits?
Recognising the signs of depression and anxiety
According to Beyond Blue, one in seven Australians will experience depression in their lifetime, and anxiety is even more common. Symptoms can include:
- Persistent sadness or hopelessness
- Loss of interest in activities you once enjoyed
- Fatigue, sleep problems, or changes in appetite
- Feeling restless, irritable, or on edge
- Physical symptoms like aches, pains, or digestive issues
If you’re experiencing these symptoms, reaching out to your GP or a mental health professional is essential. Diet can help, but it’s not a substitute for professional support.
If you or someone you know is struggling with depression or anxiety, support is available. Call Beyond Blue on 1300 22 4636 or Lifeline on 13 11 14.
Have you tried changing your diet to help with depression or anxiety? Did you notice a difference? What foods make you feel your best—or your worst? Share your experiences in the comments below.
Also read: 17 overlapping risk factors for stroke, dementia and depression
