As we celebrate British Nutrition Foundation’s Healthy Eating Week, it’s the perfect time to spotlight the powerful link between what we eat and how we feel – both physically and mentally.
While we often focus on nutrition in terms of heart health, weight management, or energy levels, emerging research shows that our diet also plays a vital role in brain health and mental wellbeing. Three well known diets and their potential effects on mental health are described below.
The Gut-Brain Connection
Our brains and guts are more connected than we might think. Around 90% of the body’s serotonin—a key hormone that stabilises mood—is produced in the gut1. A balanced, varied diet helps support the gut microbiome, which in turn can influence mood, memory, and even symptoms of mental health conditions.
The Mediterranean Diet
Rich in fruits, vegetables, whole grains, nuts, olive oil, and lean protein, the Mediterranean diet is one of the most well-researched when it comes to brain health. Studies have shown that people who follow this diet tend to have a lower risk of depression and cognitive decline2. The high levels of omega-3 fatty acids, antioxidants, and fibre are thought to reduce inflammation in the brain and support neurotransmitter function3.
The Keto Diet and PTSD
The ketogenic diet—high in fats and low in carbohydrates—is commonly known for managing epilepsy and aiding weight loss. It’s also being explored for its potential benefits in mental health, particularly Post-Traumatic Stress Disorder (PTSD). Some preliminary research and case studies suggest that the keto diet may help reduce PTSD symptoms by:
- Stabilising blood sugar
- Lowering inflammation
- Providing the brain with an alternative energy source (ketones) that may support cognitive function4.
However, this diet is not for everyone, and more research is needed to fully understand its long-term effects on mental health. Always speak to a healthcare professional before making significant dietary changes, especially when managing a health condition.
Plant-Based Diets and Anxiety
Plant-based and vegetarian diets have also been associated with improved mood, possibly due to their high content of fibre and antioxidants. Some studies suggest a link between plant-based eating and lower levels of anxiety and depression.5 However, nutritionists highlight the importance of ensuring adequate intake of nutrients like B12, iron, and omega-3s, which can be lower in these diets and are essential for brain function.
Small Changes, Big Impact
You don’t need to change your whole diet overnight to support your brain. Simple changes—like adding more colourful vegetables to your meals, swapping white bread for whole grain, snacking on nuts and seeds, or incorporating oily fish once a week—can all make a difference.
A nutritious, balanced diet is one of the most accessible tools we have for protecting our mental health. Here at MAC Clinical Research, we are passionate about improving quality of life for those experiencing poor mental health through groundbreaking clinical trials.
To learn more about our current trials or register your interest in future trials, visit our Current Trials webpage.
If eligible for a clinical trial, you may receive financial compensation for taking part plus a full health check-up and reasonable travel expenses.
1 National Centre for Biotechnology Information – Biochemistry, Serotonin
2 The Nutrition Source – Diet Review: Mediterranean Diet
4 Frontiers in Nutrition – Exploring diet-induced ketosis with exogenous ketone supplementation as a potential intervention in post-traumatic stress disorder: a feasibility study
5 Environmental Research and Public Health – The Association between Vegan, Vegetarian, and Omnivore Diet Quality and Depressive Symptoms in Adults: A Cross-Sectional Study
