What you eat doesn’t only affect your waistline — it may also impact your mood, anxiety levels and mental health.

To find out how, WellTuned spoke with Allyson Compton, a behavioral health case manager at BlueCross BlueShield of Tennessee.

“Research has shown a connection between diet and mental health,” Allyson says. “Healthy eating patterns are associated with lower depression and anxiety. Poor diets are linked to a higher risk of mental health issues.”

How are diet and mental health connected?

Allyson Compton: First, it’s important to understand it’s a two-way street. Eating habits may impact mental health. At the same time, mental health may affect eating habits. These may come from cravings, poor appetite, emotional eating and addictive eating habits.

The gut-brain communication path uses nerves, hormones and immune cells or signals which communicate with the brain. Gut bacteria can influence mood, stress response and neurotransmitters such as serotonin, which plays a key role in many body functions. Healthy diets have been shown to lead to a more diverse and stable microbiome which is the beneficial bacteria and other micro-organisms in the intestines. Poor diets may create imbalances linked to depression and anxiety.

What should people eat for improved mental health

Allyson Compton: Ultra-processed foods have been linked to higher depression risk and anxiety levels. Some research has shown a 50% higher risk of depression for people who consume large amounts of processed foods. Unhealthy diets may also increase inflammation, disrupt brain chemistry and lead to nutrient deficiencies.

Omega-3 fatty acids may help support mood regulation and reduce inflammation. Vitamins and minerals such as folate and magnesium are key. So are amino acids, which are the building blocks of neurotransmitters.

Focus on consuming whole, minimally processed foods such as:

• Fruits and vegetables
• Whole grains
• Beans and lentils
• Nuts
• Fish, eggs and lean meat

Following the Mediterranean diet has been shown to dramatically reduce depressive symptoms. It emphasizes plant-based foods and healthy fats.

What to expect from dietary changes

Allyson Compton: Dietary changes may have a moderate impact on mental health, though results vary. Some people may notice subtle changes within a couple of weeks. It may take 6-12 weeks to notice more tangible benefits. These may include more stable energy, better concentration and improved mood. Consistency is key.

“Diet is one piece of the mental health puzzle,” Allyson says. “It’s best combined with the right amount of sleep, exercise, medication if appropriate, and therapy.”

Before making significant changes to your diet, consider speaking with your doctor or a qualified health care professional to make sure those changes are safe and appropriate for you. If you are experiencing symptoms of depression or anxiety, consider reaching out to a health care provider or mental health professional for support.

WellTuned: 7 ways to eat healthy on a budget

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.