Mood shifts can be managed with stabilizing medicines and therapy. In addition, a potential way to help manage mood changes is through a change in diet. Eating the right foods may help those living with bipolar disorder feel better and keep their condition in check. This article provides a list of foods to eat and foods to avoid as part of a bipolar diet.
Foods to Eat
Whole grains
Eating whole grains has been shown to increase your body’s production of serotonin. Serotonin is a neurotransmitter that regulates various activities in the body including mood, behavior and memory. Serotonin has been shown to aid a healthy sleeping pattern, reduce anxiety and calm your mind. Some examples of whole grains include:
BarleyBrown riceBuckwheatBulgur (cracked wheat)MilletOatmealQuinoaWhole-grain bread, pasta or crackers.
Foods Rich in Omega-3 Fatty Acids
The results of the research that looked at the effectiveness of a diet rich in omega-3 fatty acids in managing bipolar disorder have been mixed. More studies need to be conducted in order to understand whether omega-3s can be used as a form of treatment for bipolar disorder and other mental health conditions. Although the research has been inconsistent, omega-3s have been shown to have several benefits for your body and your brain including weight management, prevention of Alzheimer’s disease, protection against inflammation, peripheral artery disease, and major coronary events. Therefore, it can still be beneficial to include these in your diet. Some foods sources of omega-3 fatty acids include:
SalmonMackerelTunaTroutHalibutSardinesAnchoviesHerringEggsFlaxseedChia seedWalnuts
Foods Rich in Selenium
Selenium is a trace mineral that supports brain health, immune system, fertility and other bodily processes. Those with a diet low in selenium have been shown to have a higher risk of depression, anxiety and decreased cognition. Some food sources of selenium include:
Brazil nutsTunaHalibutSardinesHamShrimpBrown riceEggsWhole grain bread
Foods Rich in Tryptophan
Tryptophan is an essential amino acid that helps your body make serotonin, acts as a mood stabilizer and regulates sleep patterns. A systematic review of nutrient-based therapies for bipolar disorder showed that tryptophan may be beneficial for reducing symptoms of mania. Some food sources of tryptophan include:
TurkeyMilkChickenTofuEggsCheeseCanned tunaOatsNuts and seeds
Foods Rich in Magnesium
Magnesium is a mineral that is involved in several bodily processes such as muscle and nerve function, blood pressure regulation and blood glucose control. Magnesium has been shown to decrease mania symptoms. Some food sources of magnesium include:
Pumpkin seedsChia seedsAlmondsSpinach CashewsPeanutsSoymilkBlack beansLentilsChickpeasLima beans
Probiotics
Probiotics are live microorganisms such as bacteria and yeast that are naturally present in fermented foods and may be added to other food products. Some food with probiotics include:
Kefir (fermented milk drink)YogurtSauerkraut (fermented cabbage)Kimchi (fermented Korean cabbage dish)Miso (fermented soybean paste)Kombucha (fermented tea)PicklesRaw unfiltered apple cider vinegar
Foods to Avoid
Caffeine
Caffeine is a central nervous system stimulant that has many effects on the body. Drinking coffee and tea are common ways people consume caffeine. Consuming too much caffeine has been associated with increased sleep and anxiety disorders, psychotic symptoms and hostility. Specifically, caffeine can cause your body to mimic the symptoms of anxiety such as increased heart rate, restlessness, nervousness, digestive issues, and sleep problems. Therefore, it is best to avoid or limit the consumption of caffeine in a bipolar diet.
Alcohol
Alcohol is a depressant that can negatively affect your mood. Most psychiatric medications state that users should not consume alcohol as it can interfere with their effectiveness.
Highly Processed Foods
Highly processed foods are foods that contain few nutrients but are high in calories, sugar, fat and salt. Typically, additives and thickeners are added to enhance the flavour and improve the texture of the food. Some examples include potato chips, ice cream, sugary drinks, candy, french fries, cookies, cakes, muffins and doughnuts. A diet high in processed carbohydrates is associated with an increased risk of depression and anxiety.
Foods That Contain Tyramine
Tyramine is an amino acid that naturally occurs in the body and is found in some foods. It helps regulates blood pressure. Monoamine oxidase inhibitors (MAOIs) are a type of medication that is used to treat bipolar disorder. MAOIs inhibit monoamine oxidase, an enzyme that cleans out excess tyramine in the body. Therefore, a diet high in tyramine can cause a sudden increase in blood pressure leading to severe health complications. Those on MAOIs should avoid foods that contain tyramine. Some examples of foods rich in tyramine include:
Aged cheeses such as cheddar, Swiss, camembert, blue, stilton, and gorgonzola Cured, processed, and smoked meatsFava beans, broad beans, snow peas, and most soybean productsDried fruit such as raisins, apricots, and prunes. Fermented and pickled foods such as sauerkraut, pickles, pickled vegetables, miso, and kimchi.Fish sauce, soy sauce, and fermented bean curd (tofu)Marmite and VegemiteBeer on tap and unpasteurized or home-brewed beersProtein supplements that have any form of tyramine in their ingredient list
Grapefruit
Consuming grapefruit can interfere with the body’s ability to break down certain medications. It can cause serious side effects because the medication is metabolized slower and causes an increased level of it in your blood. It’s important to talk to your doctor about your medications before eating grapefruit or drinking grapefruit juice.
A Word From Verywell
Incorporating certain foods and reducing the intake of others can be followed in conjunction with a prescribed treatment plan. A change in diet may not cure your mental health condition but can help you feel better, stabilize your mood and improve your overall well-being. Speak to your doctor before making major changes to your therapy and treatment plan.
