Many of us have learned about the benefits of a plant-based diet for improving physical health and reversing diseases. Books such as the China Study and How Not to Die, and documentaries like Forks over Knives and The Game Changers have brought greater public awareness to the healing power of a whole-food plant-based lifestyle. But what about the impact of plant-based diets on mental and emotional health? As a vegan psychologist, this is a topic of deep interest to me. When I dove into the research, I discovered that the same plant-strong diet that contributes to a healthier immune system (1) and that lessens risk of many medical diseases (2) is also helpful for improving our mental and emotional states. In addition to professional treatments such as psychotherapy and medication, there are many lifestyle practices that support improved mental health. For example, exercise (3) and meditation (4) are well-known for reducing depression and improving mood. Social connections (5) and engaging in pleasurable activities (6) are also beneficial. However, it is easy to overlook the impact of nutrition on mental health. And yet, should it surprise us that the same nutrient-dense plant foods that nourish our body also support our emotional thriving? Several studies (7, 8) found that individuals who ate more servings of fruits and vegetables on a daily basis reported greater emotional well-being and life satisfaction, as well as decreased emotional distress, compared to those who ate lesser amounts. These studies suggest that 7 to 10 daily servings of fruits and veggies may be optimal (9). In addition, a study of young adults (10) found that those who consumed more servings of fruits and vegetables scored higher on measures of emotional flourishing, including creativity and sense of purpose, than those who consumed lesser amounts. Study participants reported higher levels of these positive emotions on the days they ate more fruits and vegetables compared to the days they ate lesser amounts. Studies of vegans (11) and vegetarians (12) found that they demonstrated lower scores on measures of depression, anxiety, and emotional distress compared to omnivores. In addition, omnivores who were asked to eliminate meat, poultry, and fish had improved mood scores after two weeks on a vegetarian diet, compared to control subjects who continued eating meat (13). In a research study with GEICO employees, those who adopted a plant-based diet experienced decreased anxiety and depression, increased emotional well-being, and improved health (14). In sum, these studies suggest that eating more plant foods (fruits, vegetables, whole grains, legumes, nuts, and seeds), and lessening our intake of animal foods, has a positive impact on mood states. Why does a plant-based diet help mood? Research suggests that the nutrients and antioxidants in whole plant foods promote a healthy balance of feel-good neurotransmitters (15). In addition, plant foods have been shown to be anti-inflammatory, which appears to have a beneficial impact on mood (16). In contrast, meat, eggs, dairy, and processed foods are associated with higher levels of inflammatory compounds (17), which may negatively impact mental and emotional states (18).
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