Why Your 'Comfort Food' Might Be Making You More Depressed

Many people reach for sweets or fast food when they want to feel happier. But research shows these choices may do more harm than good. Experts in nutritional psychiatry now warn that ultra-processed foods can worsen mood and increase the risk of depression over time.

The real key to better mental health might lie in whole grains, beans, and lentils instead. Felice Jacka, a leading researcher at Deakin University's Food and Mood Centre, has spent 15 years studying how diet affects mental health. Her work has proven that foods high in refined sugars and carbohydrates don't just fail to lift mood—they often make it worse. Within hours of eating them, people can feel anxious, irritable, or sluggish.

Jacka explains that the idea of 'happy foods' being sugary treats comes from advertising, not science. Studies from her team show that diets heavy in ultra-processed foods raise depression risk by 20 to 30 percent. On the other hand, whole grains and legumes provide fermentable fibre that feeds good gut bacteria. A healthier gut microbiome has been linked to fewer mood disorders and an overall more positive outlook.

Replacing processed snacks with minimally processed foods can make a real difference. Research confirms that those who eat more whole foods report lower rates of depression. The connection is clear: what we eat doesn't just feed the body—it shapes the mind too.

Jacka's influence has grown far beyond academia. Her bestselling book Brain Changer and her role in founding the International Society for Nutritional Psychiatry Research have helped shift public attitudes. Recognised as one of the world's top-cited scientists, she continues to push for diet to be taken seriously in mental health care. The evidence is building that whole foods like beans, lentils, and whole grains support both gut and brain health. Cutting back on ultra-processed items could reduce depression risk and improve daily mood. For those looking to feel better, the answer may start with what's on their plate.