Findings reveal brain health is improved by a balanced diet

Lead author says affordable nutritious food policies are essential to empower the general public to make informed and healthier dietary choices and promote overall public health

New research has linked a healthy, balanced diet to better brain health and mental wellbeing.

The study, by researchers at the University of Warwick, was published in Nature Mental Health and analysed the dietary choices of 181,990 participants from the UK Biobank against a range of physical evaluations, including cognitive function, blood tests, brain imaging and genetics.

People were split into four subtypes; those with starch-free or reduced-starch diets; vegetarian; high protein and low fibre; and balanced.

The headline finding was that a balanced diet of vegetables, fruits, cereals, nuts, seeds, pulses, moderate dairy, eggs and fish is associated with better mental health. 

Lead author, Professor Jianfeng Feng, University of Warwick emphasised the importance of establishing healthy food preferences early in life.

He said: “Developing a healthy balanced diet from an early age is crucial for healthy growth. Both families and schools should offer a diverse range of nutritious meals and cultivate an environment that supports their physical and mental health.”

Professor Feng also emphasised the role of public policy in promoting accessible and affordable healthy eating options.

He said: “Since dietary choices can be influenced by socioeconomic status, it's crucial to ensure that this does not hinder individuals from adopting a healthy balanced dietary profile. Implementing affordable nutritious food policies is essential for governments to empower the general public to make informed and healthier dietary choices, thereby promoting overall public health.”

Dietician and nutritionist Melanie Murphy Richter said that extensive research now links gut health directly with brain health.

She said: “They are in constant and consistent communication. This means that any foods that negatively affect the state of our gut (i.e. processed foods, added sugar and other inflammatory foods) will also affect the brain.

“A common symptom of gut imbalances is anxiety. Depression, too, is known to be associated with a chronic, low-grade inflammatory response. As many as 40% of inflammatory bowel disease patients are diagnosed with depression.”

As well as improving school meals, regulating food marketing to children, and nutritional education campaigns, Murphy Richter called for greater efforts in addressing “food insecurities among under-served communities; improving the access to healthy foods in convenient locations; supporting local community and school gardens as well as community farmer’s markets” in a bid to improve access to healthy foods.

“Our current dietary intake of highly palatable, nutrient-depleted foods does not provide the balanced diet needed for optimal brain function.”

Kirsten Brooks, a nutritionist specialising in brain health, and founder of the Eat Yourself To Health clinic,agreed that the results showed that balanced diets bring significant benefits to brain health, cognitive function and mental wellbeing.

She said: “Our current dietary intake of highly palatable, nutrient-depleted foods does not provide the balanced diet needed for optimal brain function. I have been in practice for 18 years and have seen time and time again how dietary interventions can have a massive effect on cognition, concentration, mood, resilience and general wellbeing.”

Brooks added: “It is imperative that environmental health professionals emphasise the value of nutrition and diet in their work as there needs to be more interventions to reduce consumption of ultra-processed foods and encouragement for a balanced wholefood diet.”