How well can cutting down on highly processed foods treat your depression?
Think about it: Your brain is an organ, and what you put into your body affects ALL organs.
A small UC San Francisco study adds to evidence that cutting back on ultra-processed foods may improve depression symptoms.
Published in JAMA Psychiatry, the pilot study was funded by the National Institutes of Health.
Researchers say it’s the first study to compare the same people’s depression symptoms before and after shifting away from ultra-processed foods.
The study included only 20 participants, so the results are preliminary. But the results are also something to pay attention to if you eat a lot of junk food and struggle with depression.
Depression Improved After Diet Changes
Participants reduced their high-processed food intake by more than 85%.
Their depression scores improved moderately to substantially on three measures. Anxiety symptoms improved somewhat as well.
Heavily processed foods often contain preservatives, artificial colors, flavor enhancers, emulsifiers and of course, plenty of added sugar.
Participants averaged 44 years old, and 70% were women. Fourteen also had anxiety.
Everyone had a high BMI and at least one metabolic condition, such as high blood pressure, diabetes or elevated LDL cholesterol.
Researchers split participants into two groups. One group continued its normal diet for four weeks while the other followed a diet low in ultra-processed foods.
After four weeks, the groups switched diets.
The paper explains that gut health could help explain the relationship between diet and depression.
Apparently, ultra-processed foods may damage the gut’s protective lining.
That could promote chronic inflammation throughout the body, potentially contributing to depression.
A Larger Depression Study Is Planned
The researchers emphasize that this small study doesn’t establish that ultra-processed foods directly cause depression.
But why not give it a go? See what happens when you knock out all the heavily processed meals and snacks and replace with whole foods or foods that are as close to their natural form as possible? See if this doesn’t put a noticeable dent in your depression or anxiety.
The results provide a basis for testing the idea in a larger trial.
Researchers expect enrollment for a phase 2 study to begin in 2028.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness, where she was also a group fitness instructor, she trained clients of all ages and abilities for fat loss and maintaining it, muscle and strength building, fitness, and improved cardiovascular and overall health.
Top image: Christian Cable/Wikimedia Commons