Key Ketogenic Foods for Treatment-Resistant Depression Management

Some research shows a ketogenic (keto) diet — which is high in fat and low in carbohydrates — may help improve treatment-resistant depression symptoms. When you avoid carbs, your body uses fat instead of sugar for energy, making molecules called ketones. This is known as ketosis. In a traditional keto diet, about 90% of total calories come from fat, 6% come from protein, and 4% come from carbs. The link between this diet and its effect on depression is still being studied, but research shows a keto diet may be able to help:

• Balance brain chemicals linked to depression
• Reduce inflammation and damage to cells
• Improve the gut-brain connection, regulating mood 

Though the keto diet has many benefits, it’s not safe for everyone. Eating too much fat, especially saturated fat, can lead to a higher risk of heart disease. Other risks include nutrient deficiency, liver and kidney issues, constipation, brain fog, mood swings, muscle cramps, bad breath, and changes in bowel habits. If you want to try the keto diet, talk to your doctor first to make sure it’s right for you. Here are a few keto foods you may want to try.

Avocados are a great source of unsaturated fats, also known as “healthy fats.” By calming immune responses and reducing cell damage, these fats can lower inflammation in the brain, which is tied to depression, anxiety, schizophrenia, and bipolar disorder. Eating avocados can also help your body absorb other nutrients.

Fatty fish, such as salmon, mackerel, sardines, and tuna, have omega-3 fatty acids, which may help improve mood disorders like depression. They work by influencing mood-related molecules in your brain and reducing inflammation. On their own, omega-3s may not have a noticeable effect on depression symptoms. They work best when combined with an antidepressant.

Fermented foods like kimchi have probiotics that help keep your gut healthy. A healthy gut plays a role in mental health, as about 90% of your body’s serotonin (a chemical that regulates mood) is made in your gut and digestive tract. Probiotics can also boost the immune system, lower inflammation, and help your brain manage stress. Kimchi’s ability to reduce inflammation can be especially helpful for people who eat a lot of high-fat foods, as these can be inflammatory to the brain and body. 

Adding eggs to your diet is a great way to nourish both your body and your brain. One study found that people who ate three or more eggs every week had a 38% lower risk of depression symptoms. With each additional egg eaten per week, the risk dropped an extra 4%. Those who saw this decrease also regularly ate fish. Though the exact reason eggs are good for mental health is unclear, it’s likely due to the combination of amino acids, vitamins, and fatty acids that help regulate chemicals in the brain. 

Adding full or high-fat cheese to your meals is an easy way to squeeze more healthy fat into your diet. High-fat cheeses, like brie and cheddar, have also been linked to better brain health and a lower risk of dementia. Cheese has vitamins K2, A, and E, which can protect your brain from decline and help it better communicate with your body.

Eating broccoli may help reduce inflammation in your brain, which is often the cause of depression symptoms, according to one study in mice. This is because broccoli has a compound called sulforaphane, which plays a role in inflammation. The authors of the study also say eating sulforaphane during childhood may help protect against depression in adulthood.  

People who eat more nuts may have a lower risk of depression, especially those who eat at least three servings every week. Eating about one serving of nuts a day is linked to a 17% lower risk of depression, compared to people who don’t eat any nuts. Walnuts, in particular, are good for your mental health, as they have more polyphenols than other nuts, in addition to alpha-linolenic acid, melatonin, and omega-3s, which can prevent inflammation and boost brain function.

Beef provides a large amount of iron and zinc, which are significantly tied to a lower risk of depression. Red meat also has all the amino acids your body needs, which can help regulate the chemicals in your brain that affect mood-related disorders like depression. Still, beef should be eaten in moderation, as eating too much can put you at a greater risk of a stroke, several types of cancers, diabetes, and heart problems.

Eating yogurt — especially types that are high in fat or probiotics — is linked to a lower risk of depression. Combined with exercise, eating yogurt may help increase serotonin and reduce triglyceride and high-sensitivity C-reactive protein levels, all of which can help prevent depression.

Leafy green vegetables, like spinach, kale, and romaine lettuce, are tied to a lower risk of depression, specifically in young adults. This may be due to high amounts of folate and other nutrients like magnesium, iron, omega-3s, and several vitamins, all of which support mental health and lower the risk of depression.