Studies Show
A 2017 study published in the journal Nutrients found that people who followed a plant-based diet for eight weeks had significantly lower levels of anxiety and depression than those who followed an omnivorous/meat-based diet.
Another study, published in the journal BMC Psychiatry in 2019, found that people who followed a plant-based diet for three months had a 52% reduction in their anxiety symptoms.
There are a few explanations for why a plant-based diet may help to reduce anxiety and depression.
Plant-based foods are high in nutrients that have been shown to have mood-boosting effects. For example, fruits and vegetables are high in antioxidants, which can help to reduce inflammation and protect the brain from damage.
Plant-based foods are also high in fiber, which can help to regulate blood sugar levels and improve gut health. Gut health is important for mental health, as there is a strong link between the gut microbiome and the brain.
Plant-based foods are low in processed foods and animal products, which have been linked to an increased risk of anxiety and depression. Processed foods are high in unhealthy fats, sugar, and artificial ingredients, which can contribute to inflammation and disrupt the brain's chemical balance. Animal products are high in saturated fat and cholesterol, which can also contribute to inflammation.
A plant-based diet can help to improve overall health, which can in turn improve mental health. For example, a plant-based diet can help to lower blood pressure, reduce the risk of heart disease, and improve sleep quality - all of these factors can contribute to a better mood and reduced anxiety and depression symptoms.
If you are struggling with anxiety or depression, you may want to consider trying a plant-based diet. Talking to a Plant-Based Coach as well as your Primary Care Physician (PCP) and/or a Registered Dietitian (RDN) to get personalized help and advice could benefit you in a numerous amount of ways.
Here are some tips for getting started on a plant-based diet:
- Start Slowly
Don't try to change your entire diet overnight. Start by adding more plant-based foods to your meals, and gradually reduce your intake of animal products.
- Make Small Changes
Don't try to change everything at once. Focus on making one or two small changes at a time, and gradually build on those changes.
- Find recipes that you enjoy
There are many delicious and easy-to-make plant-based recipes available online and in cookbooks.
- Cook More Meals at Home
This will give you more control over the ingredients you are using.
- Find a Support Group or Online Community
There are many resources available to help you succeed on a plant-based diet, including the "Plant-Based Transition & Nutrition" Facebook group that I am accepting new members into FOR A LIMITED TIME ONLY - soon it will be for paid clients only (valued at $59) as well as included in the Golden Package!
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