Nutritional Psychiatry

Research over the past decade has shown a strong link between what we eat and how we feel. A nutrient-dense diet can play a key role in both supporting mental wellbeing and reducing the risk of developing mental health conditions such as depression and anxiety. Diet quality may also affect the severity of bipolar symptoms, although the research is still emerging and is not as extensive as it is for conditions like major depressive disorder (MDD).

I am convinced, along with many researchers, that the reason I remain free of Bipolar I symptoms to this day is due to the significant improvements I made to my diet after discovering the strong link between my gut microbiome and mental health, following the complete remission of my symptoms through FMT.

Research shows that diets high in a variety of plant fibres and fermented foods, with minimal ultra-processed foods can help support a healthy gut microbiome.

The Food & Mood Centre out of Deakin University, are global leaders in the field of Nutritional Psychiatry and their SMILES trial was the first randomised controlled trial in the world testing whether a dietary intervention could reduce symptoms of MDD. After 12 weeks ~33% of participants receiving a modified mediterranean diet experienced complete remission of their depressive symptoms. The more participants improved their diet quality, the more their mood improved.

The Food & Mood Centre, together with the Australasian Society for Lifestyle Medicine, has developed resources to help individuals living with major depressive disorder (MDD) better understand how lifestyle factors can support their mental health. These consumer resources are based on clinical guidelines that draw from the latest scientific evidence and have been carefully evaluated using a systematic grading process to reflect the strength of each recommendation.

I strongly urge anyone reading this page to explore the resources on The Food & Mood Centre's resource page

The Food & Mood Centre also have an incredible FREE ONLINE COURSE titled "Food and Mood: Improving Mental Health Through Diet and Nutrition - Explore the relationship between nutrition and brain health, why it matters, and how to work towards positive food changes.

I highly recommend watching/listening to Professor Felice Jacka - A global authority on Nutritional Psychiatry in the following ZOE Nutrition podcasts: (I also recommend every single ZOE podcast episode. They are my go-to podcast for the latest scientific research into the gut microbiome and health).

'ZOE Nutrition & Science' excellent blog article 'Why should you eat 30 plants a week?'.
How to maintain a healthy gut microbiome in 2024: The Conversation

How Food Can Improve Your Mood - Professor Felice Jacka: ZOE Nutrition & Science
Felice has also written one of the most scientifically authoritative books on nutrition and mental health: "Brain Changer"
Dr Drew Ramsey has also written an excellent book on nutrition and mental health: "Eat to Beat Depression and Anxiety"

Eating for Mental Health - Prof Felice Jacka - The Doctor's Kitchen Podcast

Ultra-processed foods will damage your brain - Prof Felice Jacka : Zoe Nutrition & Science

Dr Will Bulsiewicz's interview on Diary of a CEO is also exceptional. His book "Fibre Fuelled" is one of the best resources on how to heal your gut microbiome through plant foods.