Good Mood Food 1

Running Head: GOOD MOOD FOOD

Good Mood Food: How Diet Affects Mental Health

Rachel E. Greif

Glen Allen High School Center for Education and Human Development
 Good Mood Food 2

Introduction

Food is essential to human life. Countries around the world are plagued by malnutrition,

obesity, or both simultaneously, emphasizing the important role of food in everyday life. Both of

these nourishment conditions affect humans on a physical level, allowing others to visibly see

the effect of the food, or lack thereof, one eats. However, meals affect people on more than just a

physical level. The amount and type of nourishment people consume impact the body

biologically and mentally.

In western countries, it is not uncommon to hear someone say they regret the food they

have eaten because of how it makes their body feel later. The United States in particular has seen

an increase in childhood and adult obesity, while also experiencing a rise in mental health issues,

especially among adolescents. Psychiatrists and parents alike attempt to cure the rising rates of

depression and anxiety by shoving pills down teenage throats. But has anyone stopped to think

that maybe mental health issues could be solved by the other things people put in their bodies?

The biological connection between peoples’ body and diets has been increasingly investigated in

recent years, in hopes to pinpoint certain contributors to mental health issues. Given that diet

affects everyone’s body, it is important to know its implication in mental health and how people

can benefit from altering their diet to improve their mindset.

Background

In order to analyze how a healthy diet affects peoples’ bodies, it is important to know

what one consists of. Without a proper understanding of what a healthy diet entails, it is easy to

fall victim to fad diets and relatively unhealthy eating habits that have the capability of being

promoted as healthy. In today’s social media and internet driven climate, it can be difficult to
 Good Mood Food 3

discern what constitutes “healthy.” Merriam Webster’s Online Dictionary defines food as

“material consisting essentially of protein, carbohydrate, and fat used in the body of an organism

to sustain growth, repair, and vital processes and to furnish energy” (Branscum & Manoj 2014).

The basic components of most food substances are included in this definition, however it lacks in

outlining the amount and type of food best fit for a healthier lifestyle. For these components, the

Food and Nutrition Board created the Dietary Reference Intake in 1941 (Branscum & Manoj

2014). The DRI is an umbrella term which helps to define a healthy diet. It’s key components:

fruits, dairy, protein, vegetables, and grains. Many people fail to include all of these into their

diets, and those who do often have an imbalance in the proportions of one to the next. Dietary

websites, such as MyPlate, give accurate suggestions of daily intake of each food group

dependent upon age and gender (Branscum & Manoj 2014). Despite this, it is hard to get on

accurate definition of what “healthy” is across all types of people. Therefore, an emphasis must

be placed upon differentiating a healthy and unhealthy diet and relating the two, rather than

focusing on defining each one independently.

Prenatal Diet

Personal diet style affects one’s own mental health, however a somewhat uncontrollable

factor of personal mental health is a mother’s diet while pregnant. A mother’s nutrition provides

the nutrients creating the baby in the womb, making it a major factor of later psychological

health issues. One of the biggest influencers in this process linking food and mental health is the

gut microbiota, which begins to form in the womb. The gut microbiota is a specific ecosystem

inside each person’s body. It is composed of “approximately 160 species” of different bacteria,

and it varies from person to person (Rodriguez, Murphy, Stanton, Ross, Kober, Juge, Avershina,

Rudi, Narbad, Jenmalm, Marchesi, & Collado 2015). In recent years it has become the highlight
 Good Mood Food 4

of many investigative papers, as it relates closely to each person’s immune system and metabolic

pathways. The gut microbiota begins development through the “placenta, amniotic fluid, and

meconium,” and the food a mother eats influences these structures (Clapp, Aurora, Herrera,

Bhatia, Wilen, & Wakefield 2017). Formerly, many people believed the placenta to be a key

factor in keeping a fetus sterile, however, microbial colonization does indeed begin in the womb.

Additionally, any stressor to the mother also affects the growing child, and is shown through the

microbiome of the fetus.

The development of the gut microbiota continues past the environment of the womb with

mode of delivery—babies delivered vaginally have “higher amounts of bacteria in their gut” than

those delivered by Cesarean section (Clapp, et al. 2017). An infant’s body quickly comes in

contact with many new objects and encounters new situations, and the diversity of bacteria an

infant is exposed to also affects a growing gut microbiota (Rodrguez, et al. 2015). The gut

microbiota grows rapidly in an infant, and is also highly affected by their initial diet and whether

a mother chooses to breastfeed her child or bottle-feed the newborn. Babies that were breastfed

were found to have higher “IgA levels and Bifidobacterium genus present in the gut,” which

persist in the gut into adulthood, and later affect whether a person has pro-inflammatory or anti-

inflammatory gut microbiota, which largely contributes to different issues associated with mental

health (Clapp, et al. 2017). Specifically, IgA responses are used to fight against certain unwanted

bacteria and provides immunity within the intestines. Formula-fed babies have been found to

have higher concentrations of IL-6, a “proinflammatory cytokine that normally presents in acute

and chronic inflammation,” meaning the baby has less of a concentration of IgA, and therefore is

more likely to experience problems in the gut (Clapp, et al. 2017). In a paper written and

researched by Rodrqiguez, et al., the importance and influential nature of the relationship
 Good Mood Food 5

between prenatal diet, subsequent development of the infant and the gut microbiota is summed

up to say:

By the end of the first year of life, infants possess an individually distinct
microbial profile, converging toward the characteristic microbiota of an adult,
such that by 2—5 years of age, the microbiota fully resembles that of an adult in
terms of composition and diversity. Therefore, the first 3 years of life represent
the most critical period for dietary interventions to improve child growth and
development. This is the period when the intestinal microbiota, a vital asset for
health and neurodevelopment is established and its alteration during this period
has the potential to profoundly affect host health and development.

A mother’s prenatal stressors have a large impact on the infant’s future gut microbiota

development, as well as the mother’s diet, as found in a study done on Brazilian mothers with a

range of different diets. Dawson, Marx, & Jacka highlight that the dietary patterns of a mother

are related to the prevalence of major-depressive disorder in pregnant women (2017). The

findings emphasize that diet and parental stress have more impact and correlation with

depression, rather than with anxiety. This distinction is important to note, as diet affects different

biological aspects of humans as they relate to mental health, but these processes cannot be linked

broadly to all mental health in every situation. The study found that women who had a higher

intake of refined sugars were more susceptible to major depressive disorder, and that in general,

“poor prenatal diet quality [correlates] with poorer maternal and offspring mental health

outcome” (Dawson, Marx, & Jacka 2017). Although an individual cannot go into the past to

control or alter their mother’s diet, it is important to know and understand the implications of a

mother’s diet on her and her child’s mental health, as most everyone’s biological makeup will

come to be affected by that diet.

Gut Microbiota
 Good Mood Food 6

The gut microbiota continues to play a large role in the function of a person’s body and

its connection to mental health issues well past infancy. According to a 2017 review, the gut

microbiota is a system in a person’s body which “makes an important contribution to human

metabolism by contributing enzymes that are not encoded by the human genome” (Rowland,

Gibson, Heinken, Scott, Swann, Thiele, & Tuohy). It is a very complex system that contributes

to multiple other systems within the body, however this paper largely focuses on its effects on

mental health. Much of the research regarding nutritional psychiatry and psychology is

preliminary and must be further researched as the veil surrounding the topic is lifted. However,

within the emerging research and studies, the effect of food on the gut microbiota and its effect

on mental health is prevalent.

The adult gut microbiota begins to develop as soon as a child begins eating solid food.

The impact of the gut microbiota on everyday life can be seen in the research paper of

Rodriguez, et al., wherein the authors describe its importance in maintaining “immune

homeostasis,” relating to the body’s immune system and connections with the brain (2015). As

people age, the composition of their gut microbiota shifts slightly from its development during

infancy and early childhood, as presented in studies from Clapp, et al., there is an evident

domination of “Bacteroidetes and Firmicutes, rather than the Lactobacillus and Bifidobacterium

genera” (2017). This is a general trend presented in many different studies and papers, plainly

presenting a shift in the specific bacteria which comprises the gut microbiota. It has also become

clear, through many studies and investigations, that a singular and applicable definition for the

composition of a “normal” gut microbiota may be hard to find, as there is not currently a set

answer for the general adult population. Additionally, much of the gut microbiota is based on
 Good Mood Food 7

genetic diversity (Clapp, et al. 2017). However, research included in the paper by Clapp, et al.

has shown that

every microbiome falls into one of three enterotypes. These enterotypes

differ by which species dominates one’s bacterial composition, and include
Bacteroides, Prevotella, or Ruminococcus species. The dominant species and
therefore enterotype results from the composition of a person’s diet. Prevotella
species enterotype is associated with diets high in carbohydrates versus people
eating high amounts of protein are more likely to possess a Bacteroides species
enterotype. Interestingly, these enterotypes are independent of environmental
components such as age, body-mass index, gender, and geographic location and
seem to only be dependent on diet and genetics (2017).
These enterotypes seem to indicate the normal condition of a person’s gut microbiota.

The enterotypes are developed through the types of food a person eats and the nourishment they

get from those specific foods. The general composition, based on consistent diet, would

influence whether their gut microbiota is prone to inflammation or not (Clapp, et al. 2017).

However, despite the prevalence of a typical gut microbiota composition based on the general

diet trend of a normal adult, the gut microbiota is very delicate and easy to change, as it can be

altered in “as little as 24-hours,” meaning it is important to consistently strive for a healthier diet

to correlate with an improved mental health (Clapp, et al. 2017). Because the composition of the

gut microbiota can be compromised in some way in less than twenty-four hours, there is

postulation that binge-eating components of an unhealthier diet contribute to short lapses in

otherwise positive mental health.

Gut Microbiota Specifics

In relation to the brain specifically, the gut microbiota is a “bi-deirectional

communication network encompassing the central nervous system (CNS), sympathetic and

parasympathetic branches of the autonomic nervous system (ANS)…and gut microbiota”

 Good Mood Food 8

(Kennedy, Murphy, Cryan, Ross, Dinan, & Stanton 2016). Through these different systems, the

brain and the gut communicate and influence each other. Kennedy, et al. describes these

processes as

A complex reflexive network of efferent fibers projecting to the gastrointestinal

(GI) tract and afferent fibers that project to a number of interconnected regions of
the CNS facilitate communication within the axis. Bidirectional communication
along neural, hormonal and immune pathways thus enable the brain to influence
secretory, sensory, and motor functions of the GI tract, and conversely, signals
arising from the viscera to influence CNS activity (2016).
Overall, the gut microbiota’s communication and signaling with different systems in the body

have a large effect on the brain’s functioning, therefore indicating the effect one’s diet has on

one’s mental health.

When the body is challenged by “changes in diet, stress, or antibiotics,” the typical gut

microbiota undergoes a change and causes leaky gut syndrome (Clapp, et al. 2017). This leads to

increased intestinal permeability. Coupled with inflammation of the gastro-intestinal tract due to

mainly western diet associated foods, gut permeability “places stress on the microbiome through

the release of cytokines and neurotransmitters” (Clapp, et al. 2017). Because of the increased

permeability, an increased amount of rogue molecules are able to escape the gut and make their

way into the bloodstream, ultimately affecting the brain. This was found with IgA and IgM

responses in depressed patients. In a study by Maes, Kubera, Leunis, & Berk, research

demonstrates that both of these responses to Lipopolysaccharides (LPS)—large molecules from

the gut—were more prevalent in depressed patients.

The first major finding of this study is that depression is accompanied by

increased IgA and IgM mediated immune responses directed against the LPS of
gram negative, commensal bacteria. These findings confirm those of our previous
pilot study (Maes et al., 2008). As explained in the introduction, these findings
point towards a loss of integrity of the intestinal barrier function whereby gram
 Good Mood Food 9

negative commensal enterobacteria are no longer contained by the tight junction

barrier and thus may be translocated from the epithelial mucosa into the lamina
propria and the MLNs (2012).
Increased environmental stress is a major contributing factor to the bacterial translocation that

causes the inflammation associated with depression (Maes, Kubera, Leunis, & Berk 2012). All in

all, a change in diet to promote a healthier anti-inflammatory gut microbiota is a preliminary step

to prevent and a possible treatment for depression.

Inflammation has been noted to be at the root of the problem between the connection between

the gut microbiota and mental health. Inflammation refers to the inflammation of the Gastro-

Intestinal (GI) Tract, which leads to increased permeability of the gut. Specifically, it “places

stress on the microbiome through the release of cytokines and neurotransmitters” (Clapp, et al.

2017). Increased TNF and MCP (monocyte chemoattractant protein), two different cytokines,

increase the permeability of the blood-brain barrier, and rogue molecules from the permeable gut

affect the body in larger ways, relating back to the connection between the gut and systems such

as the CNS and ANS. This influences brain function, leading to anxiety, depression, and even

memory loss (Clapp, et al. 2017). Diet has a major impact, if not the largest impact, on the gut

microbiota. The evidence provided from numerous studies involving the gut microbiota support

the need for the population to be informed on how their diet affects their biological makeup and

subsequently affects their mental health.

Hippocampus

The “Western diet” can be defined as a diet largely based in carbohydrates and refined

sugars, aligning more with the unhealthy diet associations as discussed earlier. A study by Jacka,

Cherbuin, Anstey, Sachdev, & Butterworth found a Western (unhealthy) diet to be independently

associated with a shrinkage in the left-hemisphere of the hippocampus, and a healthy diet to be
 Good Mood Food 10

linked with a larger, or at least maintained size/amount of tissue in the left-hemisphere of the

hippocampus. This link between diet and the hippocampus has been studied in mammals before,

but this is the first study to investigate the topic in human terms. The hippocampus is largely

linked to memory, but it is also linked to mood regulation and is and an important aspect when

looking at and diagnosing depression. The research article by Jacka, et al., found that the smaller

the hippocampal size, the more susceptible to mental illness one is (2015). They “hypothesized

that diets higher in nutrient and antioxidant-rich foods would be associated with larger

hippocampal volumes, and that diets higher in saturated fats and refined carbohydrates would be

associated with smaller hippocampal volumes” (Jacka, eta al. 2015). Their hypothesis was

correcting, illustrating that not only do bodily function such as the gut have an effect on mental

health, but that your diet also has a direct effect on your brain and how it functions. This is

particularly important for mental diseases like Alzheimer’s that deal with memory.

Conclusion

Knowing the engrained connection between a diet’s effect on the body’s biological

functions and one’s mental health, there begs a question, how can this information be used to

benefit the general population? The correlation with a healthy diet and more positive mental

health implications should encourage those with unhealthy leanings to make an attempt to switch

their diet for their mind’s sake. Additionally, because the gut microbiota plays such a large role

in the connection between diet and mental health, studies have been done investigating the use of

probiotics in improving mental health. Kennedy, et al. reports that “treatment with the probiotic

Lactobacillus rhanosus reduce[s] anxiety and depressive-like behavior,” meaning there is a

future for psychiatrists to prescribe healthy probiotics rather than SSRIs, which do not work for

every patient (2016).

 Good Mood Food 11

What to eat or what not to eat is a decision a person faces every day. With the knowledge

of the link between diet and mental health, the general population has a better understanding and

incentive to fuel their bodies in a healthy manner, not only for their physical appearance, but for

their own mental health, possibly their offspring’s as well. The future of mental health should lie

not in tampering solely with the human brain, but looking at the body as a whole, and how one

can affect a positive change in a natural and safe way. Diet has the potential to be a mood

improver and life changer, as long as we recognize and take advantage of it.
 Good Mood Food 12

Bibliography
Berk, M., Williams, L. J., Jacka, F. N., O'Neil, A., Pasco, J. A., Moylan, S., & ... Maes, M.
(2013). So depression is an inflammatory disease, but where does the inflammation come
from?. BMC Medicine, 11(1), 1-16. doi:10.1186/1741-7015-11-200
Branscum, P., Manoj, S. (2014). Defining a healthy diet: Challenges and conundrums. American
Journal of Health Studies, 29(4), 271-278. Retrieved from
http://search.lib.virginia.edu/articles/article?id=s3h%3A100915265
Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut
microbiota's effect on mental health: The gut-brain axis. Clinics & Practice, 7(4), 131-
136. doi:10.4081/cp.2017.987
Dawson, S. L., Marx, W., & Jacka, F. (2017). Poor-quality prenatal dietary patterns are
related to the mental health of mothers and children – could dietary improvement break
the cycle?. Revista Brasileira De Psiquiatria, (0), doi:10.1590/1516-4446-2017-2376
Jacka, F. N., Cherbuin, N., Anstey, K. J., Sachdev, P., & Butterworth, P. (2015). Western diet is
associated with a smaller hippocampus: a longitudinal investigation. BMC Medicine, 13,
215. http://doi.org/10.1186/s12916-015-0461-x
Kennedy, P. J. et al. (2016). Microbiome in brain function and mental health. Trends in Food
Science and Technology, 57(Part B), 289-301. doi:10.1016/j.tifs.2016.05.001
Maes, M., Kubera, M., Leunis, J., & Berk, M. (2012). Research report: Increased IgA and IgM
responses against gut commensals in chronic depression: Further evidence for increased
bacterial translocation or leaky gut. Journal Of Affective Disorders, 14155-62.
doi:10.1016/j.jad.2012.02.023`
O’Niel, et al. (October 2014). Relationship between diet and mental health in children and
adolescents: A systematic review. American Journal of Public Health, 104(10), 31-42.

Retrieved from http://search.lib.virginia.edu/articles/article?id=eft%3A98261354

Rowland, I., et al. (February 2018). Gut microbiota functions: Metabolism of nutrients and other
 Good Mood Food 13

food components. European Journal of Nutrition, 57(1), 1-24. Retrieved from

https://link.springer.com/article/10.1007/s00394-017-1445-8#citeas

Sapolsky, R. M. (2001). Depression, antidepressants, and the shrinking

hippocampus. Proceedings of the National Academy of Sciences of the United States of

America, 98(22), 12320–12322. http://doi.org/10.1073/pnas.231475998

Tiggemann, M. & Slater, A. (25 March 2015). The role of self-objectification in the mental
health of early adolescent girls: Predictors and consequences. Journal of Pediatric
Psychology, 40(7), 704-711. Retrieved from
http://search.lib.virginia.edu/articles/article?id=ehh%3A109467667