There is increasing scientific evidence that links ultra-processed foods with depression and anxiety. That is, people with anxiety and depression are more likely to have more ultra-processed foods in their diet. We have not yet got clear evidence that eating more ultra-processed foods actually causes anxiety and depression, but it looks like that might be the case.
What Are Ultra-Processed Foods?
Think of food in three stages of processing:
- Raw food – that is uncooked food, straight from the plant or animal – an apple, an egg, a raw potato, a stick of celery, or a raw steak for example. Some of these we can eat just as they are, and others have to be processed by cooking.
- Processed food – that is raw food that has undergone some processing to make it possible to eat, or simply more palatable – a cheese omelette, boiled potatoes, a seasoned steak cooked on a barbecue, or a mixed salad with homemade dressing for example.
- Ultra-processed food – that is, food that has undergone some chemical or processing changes to encourage consumers to buy it. Typically mass-produced, ultra-processed foods may have a longer shelf life because of preservatives, more brightly coloured because of artificial colours, sweeter because of artificial sweeteners or excess sugar, more palatable because of an excess of fat and salt, and generally quick and easy to eat – commercially produced pizza, fizzy drinks, white bread, or microwaveable meals for example.
Do Ultra-Processed Foods Cause Depression?
There are a number of scientific studies that indicate that people who eat a lot of ultra-processed foods are more likely to suffer from depression that those who eat less. For example, there was a study in France that followed over 20,000 people for over five years. The result of the study was that they concluded that eating more ultra-processed food was “linked to an increased likelihood of experiencing depressive symptoms.”
Now that may, or may not, be because ultra-processed foods actually cause depression. The fact is that we don’t actually know, but to me it seems plausible.
Do Ultra-Processed Foods Cause Anxiety?
There has been less work on studying the link between ultra-processed foods and anxiety. However, these smaller studies also conclude that people eating more ultra-processed foods are more likely that average to suffer from anxiety.
Again, just as with depression, we do not know if the ultra-processed foods actually cause the anxiety, but to me this certainly seems likely.
How Can Ultra-Processed Foods Effect Mental Health?
What we eat effects the bacteria and other tiny organisms that live in our guts. These tiny organisms live in the guts of all animals and help us digest the food we eat. The types of micro-organisms that live there depend on the food we eat. So eating ultra-processed foods will effect what micro-organisms are in our gut and how effective they are.
Surprisingly, our gut has its own set of neurons (the cells mostly found in the brain). These are sometimes referred to as our “second brain”. We are not aware of it, but it is in constant communication with our brain. So when our gut is not working as effectively as it should, signals between our “second brain” and our brain may be impacting our mental health.
Again, from a scientific point of view, we do not know the exact mechanism, but in broad terms, this gut-brain connection seems to be it.
How Do I Avoid Ultra-Processed Foods?
In the modern world, it is very difficult to completely avoid ultra-processed foods. The only way you can be sure of avoiding them is to cook all your own food from the raw ingredients, and not many people have the time or inclination to do this.
However, you can cut down the amount of ultra-processed foods you eat. If you examine your diet, and start swapping some ultra-processed foods for something you have cooked yourself from the raw ingredients. Just do it bit by bit.
And Finally …
Many people who reduce the amount of ultra-processed foods they eat notice the change in mood that comes over them as they do so. However, this is not a cure-all. If it works for you, then go for it. If you need something extra, you might like to give hypnotherapy a try as well.
I help people with anxiety and depression by using hypnotherapy to help them get back to a more normal life. If you want to see me in my clinic in Fleet, Hampshire or online then Contact Me and I will be happy to have a chat and answer any questions you might have.
References
Do ultra-processed foods impact mental health? by Tim Newman
https://zoe.com/learn/ultra-processed-foods-mental-health