What you shouldn't eat for depression

Foods that fuel inflammation and depression

The foods listed below are known to trigger inflammatory responses and lower serotonin, causing BDNF to decrease as well. A reduction in serotonin and BDNF leads to depressive feelings. Furthermore, low BDNF can hinder the repair of nerve and brain cells, which can thereby cause even more depression.

Sugar: Consuming sugar, and particularly fructose, directly inhibits the production of BDNF and causes cognitive decline. Fructose combined with glucose in a molecule is what we call table sugar. Avoid added sugar as much as possible. Furthermore, sugar triggers inflammatory responses in the body, resulting in reduced serotonin release.

Bad fats: Bad fats cause inflammatory responses in the body, and this leads to a reduction in serotonin release via inflammatory factors. The bad fats are typically plant-based omega-6 fats used for frying, such as sunflower, soy, and peanut oil. Hydrogenated (vegetable) fats are also bad fats.

Dairy: Dairy can also promote inflammation at high intakes. It is best not to consume sweetened or unleavened dairy products. So unsweetened kefir or yoghurt can be eaten in moderation.

Gluten: Eat as few grain-based products as possible. Gluten can also cause inflammation, especially in allergic reactions. Oats, and therefore oatmeal, can be eaten though.

Alcohol: Alcohol is fermented sugar and is best avoided altogether. If alcohol is drunk anyway, half to a whole glass of wine a day can be consumed without too much harm. Above that, alcohol already becomes an inflammation promoter.

Meat: Game, grass-fed meat and wild fish are no problem provided red meat is eaten in a limited way (advice is max 2 times a week). Any fish that has not been wild-caught or fed other than natural is best not eaten. Grain- and corn-fed animal products are also not recommended.