• Consumption of ultra-processed foods (UPFs) is linked to a higher risk of anxiety and depression, especially among women and individuals under 55.
• Specific nutrients like magnesium, omega-3 fatty acids, and tryptophan-containing foods may help reduce anxiety symptoms, while deficiencies in certain vitamins like B12 can contribute to mental fog and fatigue.
• A study in the journal Nutrients found that women eating ultra-processed foods had up to 41% increased odds of depression.

Recent research highlights the crucial connection between dietary choices and mental health outcomes. Studies indicate that diets high in ultra-processed foods (UPFs) are associated with an elevated risk of anxiety, depression, and substance use disorder. These effects appear more pronounced in women and younger adults. Conversely, consuming whole foods, omega-3 fatty acids, and specific nutrients may offer protective benefits against anxiety and depression. The underlying mechanisms are believed to involve the gut microbiome, hormonal influences, and metabolic pathways.

• What: Studies have shown that consuming ultra-processed foods (UPFs) increases the risk of developing mental disorders such as anxiety, depression, and substance use disorder. Specific nutrient deficiencies can also mimic symptoms of mental health issues, while certain foods and nutrients can help alleviate anxiety.
• Who: The primary populations affected are women, especially those aged 18-54, and younger adults in general. Key individuals and organizations involved include researchers from various institutions and Julia Zumpano, a registered dietitian for Cleveland Clinic.
• When: The findings are based on studies conducted recently, with data collected and analyzed in the years leading up to 2025. The Cleveland Clinic article was published on May 7, 2025.
• Where: The studies were conducted in various locations, including France, Canada, Australia (ALIMENTAL study), and the United Kingdom (UK Biobank study). The Cleveland Clinic provides health services in the United States.

The evidence suggests a strong correlation between diet and mental health. Ultra-processed foods appear to negatively impact mental well-being, potentially through their effects on the gut microbiome, hormonal balance, and metabolic pathways. While more research is needed to establish causality, the findings underscore the importance of dietary choices in preventing and managing mental disorders. Interventions targeting diet quality and reducing UPF consumption may be beneficial, particularly for women and younger adults. The potential for reverse causality (where depression influences dietary choices) needs further investigation.

We know that our mood is affected by what we eat. Certain foods have been proven to increase levels of anxiety. And those are not surprising foods. Those are foods that we should be avoiding anyhow.

The growing body of evidence highlights the significant impact of dietary choices on mental health. Reducing the consumption of ultra-processed foods and adopting a diet rich in whole foods, omega-3 fatty acids, and essential nutrients may contribute to improved mental well-being, especially among vulnerable groups like women and younger adults. While further research is necessary to confirm causality and explore underlying mechanisms, the current findings support the integration of dietary strategies into mental health prevention and treatment programs.