Flow Neuroscience

Aug. 1, 2025

You've probably heard the saying, "you are what you eat," but can your diet truly influence your mental health? According to groundbreaking research, the answer is a resounding yes.

The SMILES trial showed that 30% of depressed participants recovered from depression just by changing their eating habits. – 12 Proven Natural Treatments for Depression

What the SMILES trial revealed about depression and diet

The SMILES trial, led by mental health nutrition expert Professor Felice N. Jacka, demonstrated that following a traditional Mediterranean diet significantly reduced depressive symptoms. Participants who focused on whole foods—including vegetables, fruits, nuts, seeds, whole grains, fish, and olive oil—experienced remarkable mental health improvements compared to those who didn't adjust their diets.

Foods that fight depression

So, what exactly should you include in your diet to help manage depression? These nutrient-rich foods have powerful antidepressant properties:

  • Green leafy vegetables: Spinach, kale, broccoli, and lettuce help combat inflammation associated with depression.
  • Fruit and berries: Blueberries, strawberries, bananas, and oranges boost mood with antioxidants and essential vitamins.
  • Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are packed with mood-regulating omega-3 fatty acids and proteins.
  • Whole grains: Brown rice, oats, barley, and whole wheat bread stabilize blood sugar, reducing mood swings.
  • Fish and lean protein: Salmon, mackerel, beans, and legumes provide crucial nutrients like omega-3s and magnesium.
  • Cold-pressed olive oil: Known for its anti-inflammatory properties that support overall brain health.

Simple three-day meal plan for better mood

To make dietary changes simple, here’s an easy meal plan to get started:

Day 1

  • Breakfast: Greek yogurt topped with fresh berries and nuts.

  • Lunch: Grilled salmon, quinoa, and leafy green salad dressed in olive oil.

  • Dinner: Lentil stew with vegetables and whole-grain bread.

Day 2

  • Breakfast: Oatmeal topped with bananas, almonds, and honey.

  • Lunch: Chickpea and vegetable salad dressed with lemon and olive oil.

  • Dinner: Grilled chicken with roasted vegetables and sweet potatoes.

Day 3

  • Breakfast: Smoothie with spinach, berries, almond milk, and flaxseeds.

  • Lunch: Whole-grain wrap filled with hummus, vegetables, and avocado.

  • Dinner: Baked fish with brown rice and steamed broccoli.

A balanced, nutrient-rich diet doesn't just boost physical health; it can genuinely improve your mental well-being. Small dietary changes, applied consistently, can have a profound effect on reducing depression symptoms.

Explore even more natural treatments in our full guide here.