Eating Your Way to a Healthier Mind? The Impact of Dietary Patterns on Mental Wellbeing
“There is growing evidence that what you consume can impact your mood.”
The connection between what we eat and drink and our mental wellbeing is notable, and this is being explored more and more in research.
Recent studies suggest a link between a diet high in ultra-processed foods (UPFs) and an increased risk of mental health problems like depression and anxiety (Lane et al., 2022; Lane et al., 2024). Further, Western diets are often high in alcohol, and the UK possesses a complex societal relationship with the substance. A great deal of British culture is centred around alcohol and social drinking, and binge drinking behaviours are common (OECD, 2023). Moreover caffeine, a popular stimulant, has yielded conflicting results depending on the quantity and type consumed, and different mental illnesses. This article will explore some of the findings relating to Western dietary patterns and practices and mental health.
Ultra-Processed Foods and Mental Health
UPFs are convenient, appealing in appearance, texture and taste, and often highly addictive. Recent research found people who ate more UPFs were more likely to experience depression and anxiety (Shan et al., 2023). This could be because diets high in UPFs often lack essential nutrients for brain health, despite being higher in calories, and contribute to inflammation (Elizabeth et al., 2020). Elevated inflammatory markers have been linked to mental illness and negative treatment outcomes, particularly for those with serious mental illnesses (SMI), such as BD and schizophrenia (Sæther et al., 2022), and those who have other co-existing conditions, such as type II diabetes (Panagi et al., 2022).
In contrast, traditional diets like the Mediterranean diet are linked to a lower risk of depression These diets are rich in fruits, vegetables, whole grains, and fish, all of which provide important nutrients for brain function and may also exert an anti-inflammatory effect (Konshi et al., 2021; Zielińska et al., 2020)..
Alcohol and Mental Health
In Europe, the UK represents some of the highest levels of binge drinking in Europe. The UK is also the first in the global charts for binge drinking among women – defined as having at least six drinks in a single session – with 26% of women doing this at least once a month. However, British men were higher, at 45% reporting binge drinking regularly (OECD, 2023). Heavy alcohol consumption is a risk factor for mental health problems. Studies have shown a link between alcohol and depression, anxiety, and sleep problems (Tembo et al., 2017). Alcohol has a negative impact on the gut microbiome, increasing inflammation and also increases the marker homocysteine, a marker which has been observed to be elevated in many mental health conditions, and associated with inflammation in the brain, dysregulated sleep and cognitive decline (Bishehsari et al., 2017; Colrain et al., 2015; Engen et al., 2015). The recent Nordic Nutrition Recommendations state individuals should avoid alcohol altogether for the best health outcomes, after concluding there are no safe levels that may be recommended for public health. These guidelines are set to be adopted more widely by the World Health Organisation, and may impact other country’s national public health guidelines (Nordic Nutrition Recommendations, 2023).
Caffeine and Mental Health
The impact of caffeine on mental health depends on the quantity and quality. Energy drinks, loaded with caffeine (with some drinks containing over 500mg per can) , have been linked to anxiety, depression, and other problems, particularly in young people (Richards & Smith, 2016). A recent study on adolescents demonstrated that energy drink consumption was significantly associated with emotional and behavioural problems (Veselska et al., 2021). Other studies elaborated these findings further, showing an increased risk of suicide, psychological distress, attention-deficit hyperactivity disorder symptoms, depressive and panic behaviours, allergic diseases, insulin resistance (Ajibo et al., 2024; Visram et al., 2016).
However, some studies suggest moderate coffee consumption may be beneficial for mental health. Bao et al. (2022) recently highlighted a link between caffeine consumption and decreased risk of depression. Navarro et al. (2018) demonstrated that individuals who drank at least four cups of coffee per day showed a significantly lower risk of depression than participants who drank less than one cup of coffee per day. However, for people with anxiety, panic disorders, and PTSD, limiting caffeine intake may be helpful (Klevebrant & Frick, 2022; Prajapati et al., 2019). It's important to remember that everyone reacts differently to caffeine. Genetics play a role in how quickly your body metabolises caffeine, so some people may be more sensitive than others (Southward et al., 2021). This should also be considered when supporting individuals to make decisions with caffeine and mental health.
Final Thoughts
While more research is needed to fully understand the links between dietary patterns and mental health, there is growing evidence that what you consume can impact your mood. Considering a balanced diet rich in fruits, vegetables, and whole grains, dairy products, along with moderate quality coffee consumption if appropriate, and avoiding alcohol and energy drinks, should be a starting point for promoting better mental health.
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