An Anti-Inflammatory Diet for Mental Health

Scientists have recently paid increasing attention to the role of diet and nutrition in mental health. While observational data indicates a correlation between an unhealthy diet and depression, there are also a few randomized trials that provide high-quality scientific evidence of the relationship.

One such trial was the SMILES Trial (Supporting the Modification of Lifestyle in Lowered Emotional States), conducted from 2012 to 2015 and published in 2017. The first of its kind to explore the relationship between nutrition and mental health, the study involved 67 participants with a diagnosis of clinical depression.

At the beginning of the study, researchers met with each participant to collect information about physical health, lifestyle, diet, and mental health. They also noted details such as occupation, income, and education level. Participants gave a blood sample to provide baseline information about physical health.

Then, for 12 weeks, one group of 33 participants ate a Mediterranean-style diet formulated by a dietician for their specific needs. The so-called ModMedDiet included whole grains, legumes, fruits, and vegetables, as well as healthy fats in the form of olive oil and fish. Members of this group met regularly with the dietician to receive support, education, and nutritional counseling.

The second group of 34 individuals received only social support, without dietary modifications. This “befriending” protocol involved meeting regularly with a trained personnel member to play games or engage in friendly conversation about sports, music, or other topics of interest.

After 12 weeks, participants completed a follow-up assessment that collected the same information as their initial assessment, including a blood sample, to allow researchers to compare physical and mental health. Additionally, they participated in a follow-up by telephone 6 months after the first appointment to again evaluate diet and mental health.

At the end of the 12-week study, the participants who had adopted the ModMedDiet showed significantly greater improvements in mental health outcomes than the participants who had received only social support. In the ModMedDiet group, 32 percent of the individuals no longer displayed symptoms consistent with a depression diagnosis. Additionally, the individuals with the most dietary improvements achieved the greatest improvement in depression symptoms compared to the social support group.

The SMILES study indicates the power of an anti-inflammatory diet for the treatment of depression and other health conditions. Most doctors and scientist believe that chronic inflammation plays an important role in depression, and diet directly impacts chronic inflammation.

Omega-3 fatty acids, which are found in fish such as salmon, mackerel, or tuna, improve blood flow and decrease inflammatory proteins. Similarly, a diet that includes olive oil provides omega-9 fatty acids, also known as “good fats,” along with monounsaturated fat, antioxidants, and oleocanthal, all of which can inhibit inflammation and pain.

Leafy green vegetable such as kale and spinach provide antioxidants to repair the body at a cellular level and include powerful anti-inflammatory flavonoids. The B vitamin folate supports the production of serotonin, a feel-good chemical in the brain. Furthermore, probiotics help the gut microbiome (the trillions of bacteria in the human body) reduce inflammation and allow the gut to synthesize serotonin more effectively.

To best support mental health and reduce inflammation, people should refrain from eating refined sugar and processed foods.

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