It’s very likely that at some point in your life, you’ve heard or read about the countless benefits of the Mediterranean Diet. From helping with weight loss, balancing blood sugar, improving cardiovascular health, and more- it’s no wonder why the Mediterranean diet has received so much attention over the last 30 years and is considered one of the most healthy dietary models around the world.[1]

But, have you ever heard that the Mediterranean diet can help reduce the risk and improve symptoms of depression? Although this is a lesser-known benefit of the Mediterranean diet, it’s still a very valuable way to help ease depression and improve quality of life.

What is the Mediterranean Diet?

The Mediterranean Diet (MD) was first described by Ancel Keys in the 1960s as a dietary pattern that was low in saturated fat and high in vegetable oil (mainly olive oil) and spread throughout Greece and Southern Italy.[1]

More specifically, the MD consists of:

• A high intake of vegetables, olive oil, fish, and whole-grain bread and cereal
• A moderate intake of eggs, legumes, fruit, nuts, poultry, and fermented dairy (mainly goat’s milk products)
• A low intake of red meat (i.e., ~2 times a week)
• Red wine consumption during main courses

From a nutritional perspective, the MD has a beneficial high ratio of omega 3 to omega 6 and is rich in probiotics, fiber, antioxidants, and monounsaturated fats. It also contains a variety of food groups and types of food which promotes the intake of a variety of vitamins and minerals that can help to support mental health and overall health. 

What does the research say about its success for depression?

Studies have found that Mediterranean dietary patterns are associated with a reduced risk for depression and can help to improve symptoms and feelings of depression. 

In particular, one study found that people with the greatest adherence to the MD had the lowest risk for depression. On the other hand, the researchers found that individuals who consumed an unhealthy, pro-inflammatory diet were at the greatest risk for depression. The authors of the study concluded that following a traditional Mediterranean diet and avoiding a pro-inflammatory diet can reduce the risk of depressive symptoms or clinical depression.[2]

Another study found that consuming an MD that was supplemented with a fish oil supplement led to a significant reduction in depressive scores in individuals with self-reported depressive symptoms.[1]

Although there aren’t any studies that specifically look at MD and its effect on postpartum depression, research has shown that high adherence to a diet characterized by an adequate intake of vegetables, fruit, legumes, nuts, olive oil, fish, and dairy products during pregnancy is correlated with a lower risk of PPD.[3] And greater adherence to this dietary pattern during postpartum is also associated with fewer PPD symptoms.[4]

What makes it so beneficial?

As mentioned above, the benefits of the MD come from a variety of components that work together to help support overall health and mental health. Some of these components include:

1. High in omega 3’s

Omega 3 is anti-inflammatory and helps reduce inflammation in the body which may be a significant contributor to depression in some individuals.[5] They are found mainly in fatty fish, as well as nuts and seeds like walnuts, chia, and flaxseed.

2. Fiber

Evidence shows that high intakes of dietary fiber may help to reduce inflammation and severity of depressive symptoms. It’s likely that these results occur due to positive changes in the gut microbiota which can increase the production of neurotransmitters such as serotonin and decrease inflammatory markers.[6] High-fiber foods include vegetables, fruit, whole grains, nuts, seeds, and legumes.

3. Antioxidants & phytochemicals

A diet high in plants contains antioxidants and phytochemicals which may have anti-inflammatory and antidepressant effects.[7][8] For example. studies have shown that oxidative stress plays a major role in the development of depression and treatment with antioxidant nutrients and compounds has resulted in positive effects on depression.[8]

4. Probiotics 

Research has found that gut probiotics play an integral role in the two-way communication between the gut and the brain- therefore, probiotics can lead to a significant reduction in depression. This is likely due to their ability to modulate the immune system and, as a result, inflammation in the body, as well as support the production of serotonin.[9] Common probiotic foods include yogurt, kefir, and sauerkraut.

5. Variety of vitamins & minerals 

Since the MD includes a variety of foods within every food group, it helps supports an adequate intake of all the essential micronutrients needed to support general health as well as mental health. Studies have found that depression is often connected with a large variety of essential micronutrients.[10] For this reason, consuming an array of foods within each food group is the best way to decrease your chances of depression and improve existing depression.

Conclusion 

Although it’s a lesser-known benefit of the Mediterranean Diet- studies have shown that consuming this type of diet can help to reduce the risk and symptoms of depression. Researchers believe this is a result of many components of the Mediterranean Diet that work together to improve mental health such as omega 3s, fiber, antioxidants and phytochemicals, probiotics, and a variety of vitamins and minerals. 

For these reasons, consuming a Mediterranean Diet may play a key role in helping people overcome postpartum depression and relieving unwanted symptoms of depression.