Kann eine Ernährungsumstellung bei Depression (und Angst) helfen? Während viele frühere Studien nur korellative Ergebnisse lieferten legt eine neue Studie Australischer Forscher nahe, dass es tatsächlich einen kausalen Zusammenhang zwischen ungesunder Ernährung und Depressionen gibt. Kann eine Ernährungsumstellung also dabei helfen, Depressionen und Ängste loszuwerden?


Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., … & Brazionis, L. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’trial). BMC medicine, 15(1), 23.

What should you eat more often?

whole grains
(5–8 servings per day);
vegetables (6 per day)
fruit (3 per day)
legumes (3–4 per week)
low-fat and unsweetened
dairy foods (2–3 per day)
raw and unsalted nuts (1 per day)
fish (at least 2 per week)
lean red meats (3–4 per week)
chicken (2–3 per week)
eggs (up to 6 per week)
olive oil (3 tablespoons per day)

What you should avoid:

refined cereals
fried food
processed meats
sugary drinks (no more than 3per week)
Red or white wine consumption beyond 2 standard drinks per day and all other alcohol (e.g. spirits, beer)


Replikation: Parletta, N., Zarnowiecki, D., Cho, J., Wilson, A., Bogomolova, S., Villani, A., … & Segal, L. (2017). A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional neuroscience, 1-14.

Autor: Dipl. Psych. Eskil Burck