Nutrition for Anxiety and Depression: Common Food Sensitivities (Part 2)

If you’ve ever felt like your mental health challenges could be linked to something beyond stress or genetics, it might be time to take a closer look at your diet. Food sensitivities —particularly to common allergens like gluten, dairy, and corn — can trigger a range of neurological symptoms, including mood swings, brain fog, and even fatigue. These symptoms can often be overlooked or misdiagnosed, but the connection between food and mental health is undeniable. In this post, we’ll explore how certain food sensitivities might be playing a role in your mental well-being and offer a practical approach to testing and managing these sensitivities.

Food Sensitivities and Neurological Manifestations

A food may be inflammatory for one person and not for another, which is where food sensitivities come in. Some people trigger an immune response when they consume foods that they are sensitive or allergic to. Since inflammation is controlled by the immune system, regular consumption of a trigger food can lead to low-grade, chronic inflammation over time.

Food sensitivities can manifest in different ways. Many people assume that if they aren’t experiencing stomach issues, hives, or anaphylaxis with a particular food, they’re not affected. However, the body is much more complex, and food sensitivities can also manifest as neurological symptoms, such as depression, anxiety, mood swings, brain fog, and fatigue.

In my years of working with individuals with various digestive challenges, I’ve seen firsthand how sensitivities to foods like gluten, dairy, and corn can manifest as neurological symptoms in some people. When I encounter cases where certain foods are causing or significantly contributing to depression, anxiety, or other mood swings, I often wonder how many people might be experiencing the same issue without knowing it.

Gluten Intolerance

Gluten sensitivity is common in individuals with neurological illnesses of unknown cause, according to at least one study (1). Other research on people with gluten sensitivity showed that 21 percent experienced anxiety and 13 percent — depression; while a different study found that depression rates were higher than anxiety rates among those with gluten sensitivity (3,4).

I don’t believe that everyone with depression or anxiety needs to avoid gluten — there’s no strong evidence to support that. However, research has shown that both non-celiac gluten sensitivity and celiac disease can manifest with neurological symptoms, suggesting a potential link between food sensitivities and mental health.

In a double-blind, cross-over study (the gold standard of research), individuals diagnosed with non-celiac gluten sensitivity who were exposed to gluten for three days developed signs of depression, while no changes in digestive symptoms were observed between groups (2). This supports the idea that food sensitivities can trigger neurological effects, even without digestive symptoms.

That said, there is no evidence to suggest that a gluten-free diet will improve depression or anxiety in individuals who do not have gluten sensitivity or celiac disease.

Corn and Dairy Intolerance

Dr. Daniel Amen, a renowned psychiatrist and brain health expert known for his work on the connection between brain function and mental health, operates several clinics specializing in brain imaging and treatment. In one notable case, he treated a patient with severe depression and suicidal ideation whose symptoms persisted despite various therapies. After ruling out other possibilities, Dr. Amen suggested an elimination diet, removing potential allergens to see if the patient’s symptoms improved. Through this process, Dr. Amen identified that the patient’s severe symptoms were linked to a sensitivity to corn. While the patient had no obvious digestive issues, the neurological manifestations—including depression and suicidal thoughts—were directly tied to the corn allergy.

I’ve seen similar patterns with my patients, where food sensitivities trigger unexpected symptoms. For example, I worked with one patient whose severe corn allergies led to mood swings, digestive issues, and fatigue. Another patient shared that her parents stopped giving her dairy as a child because it made her moody. This is consistent with research that has shown individuals with lactose malabsorption also have higher rates of depression (5). In fact, many years ago, I had a patient try a gluten- and dairy-free diet, and she reported that she no longer needed her Xanax after making the change. While these common food eliminations were life-changing for these individuals, I want to emphasize that, for most people, these foods are not a significant factor contributing to anxiety or depression.

How to Know If You Have a Food Sensitivity

For those willing to give it a try, eliminating some of the most common food allergens for 2-3 weeks can be a helpful way to see if it improves symptoms like anxiety, mood swings, focus, concentration, digestive issues, energy levels, sleep, or pain. Common allergens to consider removing include gluten, dairy, corn, soy, eggs, nuts, peanuts, fish, shellfish, and sesame. If you do notice a difference, it’s crucial to reintroduce foods one at a time. I recommend waiting 4-5 days before trying a new food, allowing you to observe any changes or reactions more clearly. When reintroducing a food, try it multiple times over those 4-5 days. If you notice any symptoms, remove it from your diet. Don’t try reintroducing the next food until you’ve fully returned to feeling normal.

If you notice a big difference when reintroducing a particular food, it’s a good idea to avoid it going forward. Don’t worry, there are tons of resources out there to make this journey easier. For example, the Mealime app lets you input your food sensitivities and generate meal plans with recipes that fit your needs. Plus, if you’re feeling stuck or need some extra guidance, a nutritionist can help you stay on track and make sure you’re getting the nutrients you need.

SAMPLE MEAL PLAN

For Common Food Allergy/Sensitivity Elimination Diet:

Breakfast:
1. Gluten-free oatmeal topped with fresh berries and a mix of hemp, chia, and pumpkin seeds, sweetener of choice.
2. Veggie organic sausage potato hash (using gluten-free sausage, roasted sweet potatoes, and sautéed vegetables).
3. Smoked salmon with VioLife* vegan cream cheese, thinly sliced onion, tomato, fresh dill, and capers on toasted Pacha sprouted buckwheat bread (frozen, available at Whole Foods).
Lunch:
1. Chicken salad (with mixed greens, cucumbers, avocado, and olive oil dressing) with a side of baked sweet potato.
2. Deconstructed turkey burger with roasted potato wedges, burger toppings (lettuce, tomato, onion, pickles), and no bun.
3. Hearty lentil vegetable soup (with carrots, celery, onions, and tomatoes) served with a fresh salad.
Dinner:
1. Lemon herb chicken (roasted or grilled), served with sautéed green beans with onion and dill, and half an acorn squash roasted with coconut oil, maple syrup, and cinnamon.
2. Spaghetti squash topped with marinara meat sauce (ground turkey or beef in a tomato sauce).
3. Bean and rice bowl with roasted veggies (zucchini, bell peppers, onions), pico de gallo, and homemade guacamole.
Snacks:
1. Rice cakes topped with mashed avocado, sprinkled with Tajin, and drizzled with Nona Pia’s balsamic glaze.
2. Cybele’s gluten-free cookies (and allergy-free).
3. Berries, pumpkin seeds, pecans, and Enjoy Life* vegan chocolate chips

*NOTE: Ingredients might be processed in same facility as corn or have an ingredient that might be derived from corn.

In closing, while food sensitivities may not be the root cause of everyone’s mental health challenges, they could be one piece of the puzzle for some. If it turns out to be an issue for you, the next question is: How big of a piece might it be in contributing to your mental well-being? If you’re open to testing it out, an elimination diet can help you identify potential food triggers and determine if removing certain foods leads to improvements. This process is less about making permanent changes right away, and more about observing how your body responds. If you notice a difference after eliminating specific foods, you can make more informed decisions moving forward. As always, it’s a good idea to consult with a healthcare professional before making significant changes to your diet.