Updated: 16/01/2026 por Jennifer Delgado | Published: 21/07/2014
“Mens sana in corpore sano” (A healthy mind in a healthy body ,) said romans, and it’s true that every new study that comes to light confirms it: mind and body are an inseparable unit. Therefore, it’s no surprise that food influences our moods.
However, very few people are aware that certain foods cause depression or contribute to its onset and chronicity, while others can generate a positive mood. Perhaps we worry too much about calories and too little about the nutritional content.
Can food cause depression?
The short answer is: “no.” Depression is a multi-determined disorder, meaning that various factors influence its development. However, while food does not cause depression on its own, it can increase (or decrease) the risk of developing it, as well as worsen it or, conversely, alleviate its symptoms.
At this point, we enter the field of nutritional psychiatry, a discipline that studies the links between diet and mental disorders.
Large observational studies have found a consistent association between ultra-processed diets (high in added sugars, trans fats, and refined flours) and a higher prevalence of depressive symptoms. A study conducted at the University of Melbourne, for example, found that people with a nutritionally poor diet were at greater risk of depression and anxiety than those who followed healthier eating patterns, such as the Mediterranean diet.
How does diet influence depression? A complex relationship
One of the main culprits is systemic inflammation. Diets high in ultra-processed foods have been associated with elevated levels of inflammatory markers, and chronic low-grade inflammation has been repeatedly linked to depression.
On the other hand, we cannot forget the gut-brain axis. That is, what we eat influences the gut microbiota. And today we know that certain alterations in the microbiome can affect neurotransmitter production and mood regulation, as a study conducted at University College Cork confirmed.
Obviously, there is also evidence to the contrary: eating better protects mental health. A particularly relevant clinical trial called the SMILES study found that improving the diet of people with depression (without changing medication or adding psychotherapy) led to a significant reduction in symptoms. It wasn’t magic; it was pure biology: nutrients such as omega-3 fatty acids, zinc, magnesium, and B vitamins participate directly in key neuronal processes.
The main foods that increase depression
When depression strikes, we almost never look at our food: we look for the cause in childhood, stress, genetics, or bad luck. But diet also plays an important role, so it would be wise to examine what we’re eating.
1. Refined sugar
Sugary foods taste good, we love them. But do you know why? The answer is quite simple: they generate the same response in the brain as drugs. That is, as soon as they melt in our mouths, they send a surge of glucose into our bloodstream that makes us feel good, giving us a gratifying sensation, very similar to what an addict feels when taking their dose.
However, the problem is that this effect only lasts about 20 minutes; after that time, glucose levels plummet and our mood worsens significantly, tending towards irritability and depression; we lose energy and feel exhausted.
2. Artificial sweeteners
There is a virtually endless list of artificial sweeteners. And we can find them everywhere, even in the most unexpected foods. The truth is that their effects on mood haven’t been studied in depth, but some substances are well-known, such as aspartame. In people already prone to depression, aspartame works by blocking the production of serotonin, which causes headaches, insomnia, and profound sadness. Therefore, whenever possible, avoid artificial sweeteners.
3. Simple carbohydrates
Consuming refined, processed, or simple carbohydrates (like those typically found in white bread, breakfast cereals, pasta, and sodas) acts in the same way as refined sugar because once in our bodies, they break down very easily and turn into glucose. This is the equivalent of eating candy or cake. The end result for your mood is the same: irritability, fatigue, and depression.
4. Hydrogenated fats
Saturated or hydrogenated fats are used to give food a smooth consistency and extend its shelf life—in other words, to make it more appealing and last longer. They are commonly found in commercially baked goods, processed foods for frying, and dairy products. However, numerous studies have shown that hydrogenated fats increase the risk of depression, make us more irritable, and increase stress.
5. Alcohol
Alcohol is a central nervous system depressant, meaning it slows brain activity and disrupts the balance of key neurotransmitters for mood, such as serotonin and dopamine. In the short term, it can produce a deceptive sense of relief or disinhibition, but this effect is temporary and is usually followed by an emotional rebound: increased apathy, irritability, and sadness. In people with pre-existing psychological vulnerabilities, this neurochemical fluctuation is not harmless; it can intensify existing symptoms. Furthermore, regular alcohol consumption interferes with sleep, especially the deep, restorative stages, increases inflammation, and impairs emotional regulation.
Final clarification needed
However, it’s important to refine the message to avoid dangerous oversimplifications. You’re not depressed because you eat poorly, nor is simply “eating healthy” enough to cure depression. Depression is a complex disorder with genetic, psychological, and social factors. But we cannot ignore the role of diet.
In other words, food is no substitute for therapy or medical treatment, but it can become a silent risk factor or a real therapeutic ally. And that, in mental health, is no small distinction.
References:
Dinan, T. G. & Cryan, J. F. (2017) Brain-Gut-Microbiota Axis and Mental Health. Psychosom Med; 79(8): 920-926.
Jacka, F. N. et. Al. (2017) A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med; 15: 23.
Jacka, F. N. et. Al. (2010) Association of Western and traditional diets with depression and anxiety in women. Am J Psychiatry; 167(3): 305-311.
Raison, C. L. et. Al. (2006) Cytokines sing the blues: inflammation and the pathogenesis of depression. Trends Immunol; 27(1): 24-31.
