Eating for well-being
So, how should all this research inform our grocery list?
Most researchers are only willing to say that diet does seem to influence our mental health in some way, although they’re not sure exactly how. “There’s no real evidence to suggest that one diet works better than another,” says Firth.
However, the big picture is reasonably clear: Try to get enough fruits and vegetables—and avoid junk food.
Supporting that perspective, one paper reviewed the results of another 16 studies and found no differences between two relatively healthy diets. People who were eating a typical Western diet of fast food, salty snacks, desserts, and soft drinks became more depressed over time. But eating a classic healthy diet high in fruit and vegetables, seafood, and whole grains or a more Mediterranean diet—which includes lots of olive oil and more legumes, meat, dairy, and alcohol—both seemed to protect against depression.
Since many of the research findings are stronger for women, Firth does have one further tip.
“If you’re female, then you will benefit from adopting a healthier diet in general and you don’t need to worry about what type of specific diet you’re adopting,” he says. “If you’re a man and you’re not overweight, probably don’t bother.”
In other words, at least as far as our mental health goes, we can stop obsessing about having a perfectly consistent diet—or whether we should go paleo or keto—and instead focus on cultivating healthy but sustainable eating habits. That’s the area where Firth wants to see more research, too, to figure out how to help people make lifestyle changes that last.
“It’s more important to actually stick to any healthy diet than it is to try and go for some aspirational perfect one that’s ultimately unfeasible or disgusting for you to stick to,” he says.
Eating for well-being
So, how should all this research inform our grocery list?
Most researchers are only willing to say that diet does seem to influence our mental health in some way, although they’re not sure exactly how. “There’s no real evidence to suggest that one diet works better than another,” says Firth.
However, the big picture is reasonably clear: Try to get enough fruits and vegetables—and avoid junk food.
Supporting that perspective, one paper reviewed the results of another 16 studies and found no differences between two relatively healthy diets. People who were eating a typical Western diet of fast food, salty snacks, desserts, and soft drinks became more depressed over time. But eating a classic healthy diet high in fruit and vegetables, seafood, and whole grains or a more Mediterranean diet—which includes lots of olive oil and more legumes, meat, dairy, and alcohol—both seemed to protect against depression.
Since many of the research findings are stronger for women, Firth does have one further tip.
“If you’re female, then you will benefit from adopting a healthier diet in general and you don’t need to worry about what type of specific diet you’re adopting,” he says. “If you’re a man and you’re not overweight, probably don’t bother.”
In other words, at least as far as our mental health goes, we can stop obsessing about having a perfectly consistent diet—or whether we should go paleo or keto—and instead focus on cultivating healthy but sustainable eating habits. That’s the area where Firth wants to see more research, too, to figure out how to help people make lifestyle changes that last.
“It’s more important to actually stick to any healthy diet than it is to try and go for some aspirational perfect one that’s ultimately unfeasible or disgusting for you to stick to,” he says.
