It is becoming increasingly clear that what we eat significantly impacts our physical and mental health. This blog post will explore how a balanced diet, particularly one rich in whole, plant-based foods, can improve mental wellbeing.
The Connection Between Diet and Mood
Research suggests a strong connection between diet and emotional health. Studies using the Profile of Mood States (POMS) and the Depression and Anxiety Stress Scale (DASS) have shown that individuals consuming plant-based diets experience fewer negative emotions such as depression, anger, and fatigue, and report feeling more "vigor" compared to those who eat meat.
One study found that when individuals who regularly consumed meat eliminated it from their diet, along with eggs and chicken, there was a significant improvement in their mood within just two weeks. This suggests that reducing meat intake can help protect mood, particularly in individuals prone to affective disorders like depression.

Key Dietary Components for Mental Wellbeing
Plant-Based Foods:Â A whole-food, plant-based diet is defined as an eating pattern that emphasizes unrefined plant foods and discourages the consumption of meats, dairy, eggs, and processed foods. The more whole plant foods we eat, the better, both for their nutritional benefits and for displacing less healthy options. This type of diet may also be beneficial because it is associated with lower rates of diabetes.
Fruits and Vegetables:Â Higher consumption of fruits and vegetables is associated with a lower risk of developing depression. Some studies suggest that eating at least seven servings of fruits or eight servings of vegetables daily can have a meaningful positive impact on psychological wellbeing. Fruits and vegetables contain phytonutrients that can naturally inhibit monoamine oxidase (MAO), an enzyme that can contribute to depression.
Legumes:Â Eating legumes, such as lentils, chickpeas, and beans, can be as effective at slimming waistlines and improving blood sugar control as calorie cutting. They also provide improved cholesterol and insulin regulation.
Seeds:Â Seeds, such as sesame, sunflower, and pumpkin seeds, are high in tryptophan, which can improve mood. Specifically, butternut squash seeds have shown to improve anxiety in some studies.
The Impact of Diet on Specific Mood Disorders
Depression: Numerous studies show that plant-based diets are associated with improved mood and reduced symptoms of depression. A review in the journal Nutritional Neuroscience concluded that eating lots of fruits and veggies can support a healthy brain and may be a "non-invasive, natural, and inexpensive therapeutic means".
Anxiety:Â A double-blind, placebo-controlled trial of butternut squash seeds for social anxiety disorder reported a significant improvement in an objective measurement in anxiety within an hour of consumption.
Diabetes:Â The study of eighty-nine thousand Californians found that those who cut out all meat including fish appeared to eliminate 61% of their risk of diabetes and those that went further and also cut out eggs and dairy may have decreased their risk of diabetes by 78%. The rate of diabetes drops as diets become more plant-based.
Overall Mood:Â Research has shown that the more fruits and vegetables you eat, the happier, calmer, and more energetic you may feel. This positivity can spill over into the next day.
Real-Life Examples
Many individuals have experienced significant improvements in their mental and physical health by adopting a whole-food, plant-based diet. For example, a woman named Shay, who suffered from severe migraines, constipation, painful menstrual cycles, and depression, began educating herself about nutrition through the website NutritionFacts.org. By changing her diet, she was able to understand how the Western diet was contributing to her problems.
Margaret, who had been diagnosed with clinical depression at age ten, spent years on medications that caused side effects, including headaches, nausea, and disturbing dreams. After hearing Dr. Greger speak, she adopted a plant-based diet and found that her intrusive thoughts of suicide disappeared.
Bob, who weighed 230 pounds and had high cholesterol, was on numerous medications for blood pressure. After starting a whole-food, plant-based diet, he lost 55 pounds, lowered his cholesterol, and no longer takes any blood pressure medication. These stories illustrate the potential of diet to transform lives.
Practical Tips for Improving Mental Wellbeing Through Diet
Increase Plant-Based Foods:Â Focus on incorporating more whole, unrefined plant foods into your daily meals. Aim for a variety of fruits, vegetables, legumes, nuts, and seeds.
Reduce Animal Products:Â Limit or eliminate meats, dairy, and eggs from your diet.
Eat Plenty of Fruits and Veggies:Â Try to consume at least nine servings of fruits and vegetables daily.
Choose Whole Grains:Â Opt for whole grains instead of refined grains.
Incorporate Legumes:Â Eat legumes such as lentils, chickpeas, split peas, or navy beans regularly.
Be Mindful:Â Pay attention to how different foods affect your mood and overall well-being.
Making it a Lifestyle
It’s important to focus on what you eat consistently, rather than just on special occasions. Your body has the ability to recover from sporadic unhealthy choices as long as you are not habitually eating poorly. A dietary quality index can help to measure the percentage of calories people derive from nutrient-rich, unprocessed plant foods, with higher scores indicating better overall health. People who follow a plant-based diet tend to feel much better.
Conclusion
A balanced diet, rich in whole plant foods, is a powerful tool for improving mental wellbeing. By focusing on nutrient-rich foods and reducing processed foods and animal products, you can enhance your mood, reduce the risk of mental health disorders, and improve your overall quality of life. It is worth considering that the sources focus on an evidence-based approach to a plant-based diet, not on specific '-isms' such as veganism or vegetarianism.
ReferenceÂ
Greger, M., & Stone, G. (2015). How not to die: Discover the foods scientifically proven to prevent and reverse disease. Flatiron Books.
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