Many people in the United States consume a "Western dietary pattern or habit," which consists of high levels of consumption of sweets, refined grains, processed foods, sugary drinks, and calorie-dense foods that are often void of nutrients. "This pattern of eating has been linked to unchecked inflammation, a process that may increase the risk for depression," Perlmutter says. "Several studies have found that people who eat a Western-pattern diet may be at higher risk for depression. Notably, this is a diet that may be damaging to gut health, which is increasingly being linked to worse mental health."
Other eating habits can also affect your mental health, too. Perlmutter recommends prioritizing a healthy eating plan rather than a quick diet "hack" or crash diet. "Eat meals on a regular schedule and only until minimally satiated," says Ilene S. Ruhoy, MD, Ph.D., a board-certified neurologist, environmental toxicologist, integrative physician, and Gem advisor. "Slow the pace of chewing and swallowing to allow for proper assessment of satiety. Heavy meals or simply too much food for efficient digestion and metabolism can cause slow movement of the gastrointestinal tract and create inflammatory metabolites that can affect how we think, feel, and perceive our world."
Eating to support blood sugar balance can also support your mood, says Ivy Carson, NP-BC, IFMCP, a nurse practitioner at Parsley Health. That can mean eating at regular times and making sure you have enough protein with each meal. "Imbalances in blood sugar levels may be associated with increased anxiety and irritability," she adds. And make sure you're eating a variety of different foods to ensure optimal micronutrient intake. If you mix things up with your menus, you won't get bored, and you'll be excited to eat healthily.
See below for a list of foods that won't do your mental health any favors and foods you want to prioritize.