Depression Diets

What to eat and tips on how, based on a new science review to prevent/improve low mood

Include plenty of fruit and veg. This poke bowl does the trick and would be easy to recreate at home. Also, build up a range of long-shelf-life store cupboard foods for when you don’t feel up to much (more tips below).

I have just received and read a new science review on diet and depression from Australia and New Zealand.

I’m going to talk you through the most-useful information from it in this Substack article.

Just to manage expectations…

There isn’t one magic food or supplement you can eat and you’re cured/prevented from developing depression.

But one thing the research on this topic to date is getting stronger on:

The gut microbiome is involved in our mental health through the gut-brain connection. So feeding it well can be helpful.

The dietary “patterns” that show promise to help prevent/lower depression (small studies so far but there’s a picture forming)…

The Japanese Diet (lots of vegetables and mushrooms, fermented foods such as natto and miso, soy, and seafood).

The traditional Brazilian Diet (think beans, rice, green leafy veg, root vegetables).

The Nordic Diet (lots of vegetables and fruit, fish, wholegrains such as barley, oats, rye, and rapeseed oil (aka canola - I will comment more on this below).

From braised red cabbage with apples, to rye bread, or fennel fritters with smoked trout - I love to use this book to feed my biome and brain the Nordic way