- Diets with less ultra-processed food may help to relieve depression symptoms.
- A small new pilot study adds to a growing body of evidence linking UPF to mental health.
- EWG’s Food Scores flags ultra-processed foods to help you make simple, healthy swaps.
Cutting back on ultra-processed food, or UPF, may help improve symptoms of depression, according to a new study.
UPF such as sugary drinks, salty snacks and frozen meals have already been shown to be strongly tied to chronic diseases like Type 2 diabetes and heart disease.
These findings add to the growing evidence that what we eat may also play a role in our mental health.
Study links eating less UPF to fewer depression symptoms
The study, published in JAMA Psychiatry in September, is among the first to examine whether cutting back on UPF can improve symptoms of depression and ease some symptoms of anxiety.
It involved 20 participants with depression who regularly consumed large amounts of UPF. They were told to follow either their usual diet or a low-UPF diet for four weeks, then switched to the other diet for another four weeks.
Researchers then measured changes in their self-reported depression and anxiety symptoms.
Study participants who cut their UPF intake by about 85% percent experienced moderate to large improvements on three measures of depression. Anxiety symptoms also improved modestly.
The findings may reveal some new insights about the way food affects our mood and mental health.
But this was a small pilot study, and improvements in depression and anxiety symptoms were self-reported. More research is needed to determine whether reducing UPF can directly improve depression symptoms.
Why might ultra-processed foods affect mental health?
Researchers are still trying to understand why a diet high in UPF may be linked to depression. One possibility is that some UPF contain additives that may affect the gut microbiome. Because the gut and brain communicate with one another, researchers are investigating whether changes in the gut microbiome could influence mood.
Another possibility is that diets high in UPF may displace minimally processed foods that provide fiber, vitamins and minerals important for overall health.
States are taking action on ultra-processed foods
Scientific evidence has done little to persuade the federal government to protect us from harmful chemicals in our food. But action at the state level is forcing the issue and driving meaningful change.
California’s Real Food, Healthy Kids Act last year created the nation’s first legal definition of UPF. The law also requires schools to phase the worst UPF out of meals.
Gov. Gavin Newsom also recently signed AB 2244, an EWG co-sponsored law that creates the first state-backed “non-ultraprocessed certified” label. This voluntary seal is designed to help shoppers in California more easily identify foods that aren’t ultra-processed – a big step toward making healthier choices more accessible.
How to cut back on UPF
About 70% of packaged food in the U.S. is ultra-processed, which makes it difficult to avoid. It’s also designed to be craveable and hard to resist.
Cooking from scratch takes time and energy, which can be tough for those trying to balance nutrition, convenience and cost. And experts say that can be especially challenging for people with depression.
You don’t have to aim for perfection. Cutting back on ultra-processed foods in any amount is a good place to start. Begin by swapping some packaged snacks for fruit, nuts or other minimally processed options. And at the grocery store, make a point to check ingredient lists to find products with fewer additives.
EWG’s Food Scores can help take some of the guesswork out of grocery shopping. The database rates foods based on nutrition, ingredient concerns and degree of processing, making it easier to compare products and find healthier options.
You can also use EWG’s Healthy Living™ app to check products while you’re at the store.
Nicole Pajer is a freelance journalist.
