Vegetables and fruits provide us with nutrients and fiber, plus there is a mood-food connection between what we eat and how we feel. People who eat vegetables and fruit tend to have better mental health than those who avoid these foods. Could it be that those who feel happier have the motivation to eat a healthier diet? The answer is yes, self-care and healthy eating is more common when we have a more positive mindset to begin with. But studies suggest that the reverse is also true: Plant-packed diets can remedy some extent of our mental health issues!
In fact, a 2021 research paper found that before the pandemic began, about eight percent of the US population experienced serious symptoms of depression each year. In 2020, however, that percentage tripled to about 25%.
What we eat may influence our mood. Mental health professionals do not look at diet as an issue, however, it is a factor in our ability to deal with stress. The idea that vegetables and fruit can treat depression may be too optimistic. Depression often requires professional help through counseling and therapy. It is true that about one-third of all depressed individuals recover on their own within a couple months, but this recovery about half of all depressed individuals benefit from antidepressant medication. Better eating choices are often part of effective treatment plans for depression and in some cases, this change alone makes a meaningful difference.
A more accurate way of thinking about vegetables and fruit intake is that brain function relies on a nutrient-packed diet. If nutrients are lacking from the diet, many brain functions may reflect it, including our susceptibility to mental health challenges such as depression.
Although the intervention studies show that better nutrition can improve mental health, this is a bidirectional relationship. This means that as we feel better about ourselves, we are more likely to treat ourselves better. And as we treat ourselves better by making healthier food choices, this supports our mental health and helps us maintain a positive outlook.
Research has shown that diets low in vegetables and fruit are associated with a higher risk of depression. This approach to nutrition is unfortunately common in the United States, where our western-style diet features refined grains, processed meat, and sugar-based desserts. A poor diet can make us more prone to depression and can make existing depression worse.
What happens when we change our eating habits? A study on over 12,000 individuals tracked mood and wellbeing as well as eating habits. Those that consume a large amount of fruit and vegetables noted a detectable change in life satisfaction. Surprisingly, the improvement in mental health that occurred as individuals ate more veggies and fruit servings continued to increase beyond the recommended five servings a day. In fact, increasing consumption from seven to eight servings a day had a measurable benefit to quality of life. The researchers emphasize that veggies and fruit offer “extra psychological gains.”
Although vegetables and fruit provide a lot of vitamins, minerals and antioxidants, the fiber they provide may also be a critical part of their mood benefits. Many studies have reported that those who are depressed tend to eat very low fiber diets. When we test animal models of depression, researchers can actually induce depressive behaviors if we feed them inadequate fiber! This leads to study conclusions that “a deficiency in dietary fiber causes depression.” This may be over-simplified, but it drives the point home that fiber intake alone can make a difference in behavior.
Human studies offer similar conclusions. For instance, one study included almost 17,000 adults in the US and quantified depressive symptoms and diet. The researchers found that a person’s odd of depression were significantly related to how much fiber they ate. When someone consumes more fiber in their diet, the risk of depression decreases significantly. The authors conclude that “vegetables and fruit fiber were inversely associated with depressive symptoms.”
Other cross-sectional studies from around the world agree, with findings showing that “higher intake of dietary fiber derived from vegetables and fruits is associated with a lower prevalence of depressive symptoms.” And a 2022 meta-analysis found that “total dietary fiber is associated with a 10% lower odds of depression” such that each five gram increase in total dietary fiber was associated with a 5% risk of depression.”
Many studies confirm the relationship between fiber and feeling better. Does this mean eating more vegetables and fruit can ease the symptoms of depression? The answer seems to be yes, based on sixteen randomized controlled trials on dietary improvements and mental health. Consuming a healthier diet found that healthier food choices reduced the severity of depression symptoms.
There are many ways to eat more produce. Adjust your grocery list, starting with your favorite fruits and vegetables. Then incorporate those plants into your meals and snacks. And you can get the whole family involved in eating more veggies too! But changing up routines is not easy, and may require more food prep and different cooking strategies. That’s why Treo provides a customizable whole-person platform with access to dedicated Wellness Coaches at any time. Treo also delivers cooking videos for at home, work, or on-the-go. Interested in learning more? Let’s connect! Info@treowellness.com
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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