Dietary Patterns and Mental Well-being: Research on the Food-Mood Connection\n\nResearch on the connection between food and mood indicates that dietary choices can influence mental health. Felice Jacka of the Food and Mood Centre at Deakin University in Geelong, Australia, notes that popular perception often associates sugary or fatty foods with positive feelings. However, scientific investigations explore a more complex relationship.\n\n### Food's Impact on Mood\n\nFor approximately 15 years, Jacka and her colleagues have conducted research in nutritional psychiatry, examining how various foods affect mood and mental health. Their findings suggest that certain foods may contribute to improved mood and offer protection against depression, while others could negatively impact mood and increase the risk of depressive states.\n\nMounting evidence places sweets and ultra-processed foods in the latter category.\n\n### Ultra-Processed Foods and Mental Health\n\nStudies have observed that individuals may experience anxiety, irritability, anger, or lethargy several hours after consuming foods high in refined carbohydrates and sugars. Dr. Kara Margolis, a pediatric gastroenterologist at New York University who studies gut health and mood disorders, has noted this phenomenon.\n\nOver extended periods, such as months or years, a consistent intake of these foods may affect mental health. Large epidemiological studies across multiple cultures have indicated that diets rich in ultra-processed foods and refined carbohydrates are associated with a 20 to 30 percent higher risk of depression.\n\nConversely, several randomized controlled studies have demonstrated that when individuals modify their diets to reduce ultra-processed foods and increase whole, minimally processed foods, their depression symptoms may decrease.\n\n### Foods Associated with Improved Mood\n\nScientific inquiry continues to identify foods linked to positive mood outcomes. Whole grains are a primary candidate identified by researchers like Jacka.\n\n### Mechanism: Whole Grains and Gut Health\n\nWhole grains contain fermentable fiber, which is digestible by bacteria in the gut. This process supports the health of the gut microbiome by promoting beneficial bacteria, as explained by Margolis. When gut microbes consume this fiber, they produce small molecules associated with a range of benefits, including decreased inflammation, improved insulin sensitivity, and enhanced communication between the gut and the brain. These effects have been linked to improved mood and a reduced risk of mood disorders. Margolis also states that a healthy gut microbiome can offer protection against various medical conditions, including heart disease and diabetes.\n\n### Dietary Recommendations for Mood Support\n\nFelice Jacka proposes two fundamental dietary modifications that can influence mood:\n\n1. Reduce Ultra-Processed Food Intake\n * Minimize consumption of foods containing added preservatives, artificial sweeteners, refined carbohydrates, white flours, natural and artificial flavors, and emulsifiers (e.g., soy lecithin, xanthan gum, guar gum).\n * Examples of foods to reduce include store-bought pastries, pies, crackers, white breads, fast-food pizzas, and burgers.\n * Prioritize homemade preparation of favorite foods using traditional ingredients, such as a flour-free cake made with almond meal and honey, which may offer improved mood benefits compared to supermarket alternatives.\n\n2. Increase Whole Grain Consumption\n * Incorporate whole grains into the diet, such as overnight oats, savory congee made with brown rice, corn, barley in salads, corn tortillas instead of flour tortillas, and 100% whole wheat breads or pastas.\n * When baking, substitute white flour with whole grain flours like oat, barley, or whole wheat.\n\n### Inclusion of Beans and Lentils\n\nDr. Meroë Morse at The University of Texas MD Anderson Cancer Center highlights beans and lentils as another significant source of mood-boosting fiber. Research indicates that even small quantities of beans in the diet can positively impact the microbiome. Dried beans and lentils are also an economical source of fiber; a quarter cup of cooked black beans provides approximately five to seven grams. Hannah Holscher, a microbiome scientist and dietitian at the University of Illinois Urbana-Champaign, suggests adding beans and lentils to soups, noting that lentils cook quickly without soaking. Dishes such as Indian-spiced lentils or Thanksgiving chili with both beans and lentils are examples.\n\n### Gradual Introduction of Fiber-Rich Foods\n\nHolscher advises introducing beans, lentils, and dense whole grains gradually due to their potent effects on the gut. Some individuals may experience gas and bloating if consumed in large quantities initially. Strategies to mitigate this include trying various types of beans or pre-soaking them. Other foods rich in fermentable fiber include chia seeds, berries, apples, pears, avocados, and unripe bananas. After the microbiome adjusts, the intake of these foods is associated with long-term mood improvements.