The study, published in the journal PLOS ONE, involved 76 Aussies between the ages of 17-31, who all had moderate to severe depression and subscribed to a diet high in processed foods and sugar. Researchers then divided the group into two, asking half to follow a Mediterranean-style eating plan for up to three weeks, while the others stuck to their regular regime.
The Mediterranean diet involves loading up on fruit, vegetables, whole grains, protein (including lean meat, poultry, eggs, tofu and legumes) unsweetened dairy, oily fish, nuts, seeds and healthy fats like olive oil and avocado.
After the trial concluded, those who changed their eating habits reported a significant reduction in their levels of depression, stress and anxiety. In fact, their clinical depression scores dropped from 21 to an average of 16.62 - within the ‘normal’ range. After three months, those who kept the diet up also maintained these benefits, while the other group reported no change in their symptoms whatsoever.
“Part of the reason we suspect diet is involved in depression symptoms is that depression is associated with chronic inflammation,” the study’s lead author, Dr Heather Francis from Macquarie University explained. “Poor diet can increase inflammation ... and on the flip side, a healthy diet can reduce inflammation.”
“We certainly don’t propose that diet would replace antidepressants or would replace psychological therapy,” she added. “I think the take-home is that diet can improve symptoms of whatever they are doing at baseline. It’s an adjunct.”