Understanding the Link
A recent analysis from BMJ Nutrition Prevention & Health, covering data from over 28,000 U.S. adults, revealed that people following calorie-restrictive or nutrient-restrictive diets reported more depressive symptoms versus non-dieters.
Who’s Most at Risk?
- Men: Higher depressive symptoms due to greater calorie needs and dieting stress.
- People with overweight: Disproportionate increases in PHQ‑9 depression scores.
Why It Matters
Restrictive diets can lead to deficiencies in protein and essential micronutrients, impair neurotransmitter function, and add physiological and psychological stress.
Healthy Eating Alternatives
Balanced eating plans like Mediterranean, DASH, or MIND diets—rich in whole foods—support both physical and mental health. Mindful eating and professional dietitian support are also recommended.
Mood-Boosting Foods
- Omega-3 fish (salmon, sardines)
- Fruits and vegetables (vitamins, minerals, antioxidants)
- Whole grains and legumes (complex carbs, fiber)
- Probiotic foods (yogurt, kefir, kimchi)
- Nuts and seeds (healthy fats, B vitamins, magnesium)
