Making a few changes to your diet may help manage episodes of mania or depression. Although foods won’t cure bipolar disorder, choosing the right ones may improve your well-being.
Bipolar disorder is a mental health condition marked by shifts in mood, such as varying highs (known as episodes of mania) and lows (known as depressive episodes).
Mood-stabilizing medications and therapy can help manage these changes in mood, and your diet can also play a role. Learn more about the best foods and nutrients to help support your overall health with bipolar disorder.
Whole grains aren’t just good for your heart and digestive system. Some research suggests that they may also have a calming effect on your mind.
Carbohydrates may boost your brain’s production of serotonin, a feel-good brain chemical that helps ease anxiety and depression. This can leave you feeling more in control, especially during depressive episodes.
So, the next time you’re feeling a little jittery or overwhelmed, grab some whole grain crackers to nibble on. Other good options include:
- whole grain toast
- whole grain pasta
- oatmeal
- brown rice
- quinoa
The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) play an important role in your brain. They’re an essential part of nerve cells and improve signaling between those cells.
Researchers continue to study whether omega-3s can help treat depression, bipolar disorder, and other mental health conditions.
The results of a small
Because omega-3 fatty acids are good for your brain and heart, it’s important to include them in your diet. Cold-water fish contain the highest levels of omega-3s.
Other good food sources of omega-3s include:
- salmon
- tuna
- mackerel
- herring
- trout
- halibut
- sardines
- flaxseed and flaxseed oil
- eggs
Turkey is high in the amino acid tryptophan, which has become synonymous with the sleepy feeling that comes over you after Thanksgiving dinner.
Aside from its supposed sleep-inducing effects, tryptophan helps your body make serotonin, a brain chemical that’s involved in
There’s also some evidence that people with bipolar disorder may have lower levels of tryptophan than people without bipolar disorder. But researchers are still looking into tryptophan’s effects on bipolar disorder.
If you want to try tryptophan but aren’t a big fan of turkey, you can also find it in foods such as eggs, tofu, and cheese.
What do black beans, lima beans, chickpeas, soybeans, and lentils have in common? They’re all members of the legume family, and they’re all rich sources of magnesium.
Magnesium is a mineral that’s important for the health of all cells. There’s evidence that magnesium can increase the effectiveness of antidepressants and antipsychotic medications, which are frequently used to manage bipolar disorder symptoms.
Even if you don’t take those types of medications, adding fiber- and nutrient-rich beans to your diet is unlikely to hurt. Beans may make you gassy when you start eating more of them, but that effect will diminish if you continue to eat them.
Almonds, cashews, and peanuts are also high in magnesium.
In addition to research that suggests magnesium can make bipolar disorder medications more effective, there is evidence that magnesium can help reduce stress. Magnesium helps regulate your body’s stress response by keeping cortisol levels in check.
According to a 2018 research review, most adults in the United States don’t get enough magnesium in their diet. The recommended
The human gut is home to trillions of bacteria. Some live harmoniously with us, while others make us sick.
This gut microbiome is a hot topic in research right now. Scientists are trying to better understand how healthy gut bacteria promote overall health and immune function, including by reducing inflammation. Research suggests that inflammation may be linked to bipolar disorder through anxiety, a common symptom of the condition.
Increasingly, researchers are finding that these types of bacteria that live in our bodies help improve the state of our emotional health. Some bacteria release stress hormones such as norepinephrine, while others release calming chemicals such as serotonin.
One way to tip the balance in favor of healthy bacteria is by eating probiotics — foods that contain live bacteria. Examples include:
- yogurt
- kefir
- kombucha
- sauerkraut
- kimchi
- miso
Chamomile has been used for centuries as a folk remedy for upset stomach, anxiety, and insomnia. The results of a
Although more research is needed to understand chamomile’s effect on mental health, if you find that sipping on something hot soothes your mind, it can’t hurt to drink some chamomile tea.
Chocolate is the ultimate comfort food — and dark chocolate, in particular, is believed to have some health benefits.
The results of a small 2022 study suggest that dark chocolate could help reduce fatigue and improve thinking ability. Bipolar disorder can affect energy levels, so you may find this added boost from dark chocolate helpful.
This red, thread-like spice is a staple in dishes from India and the Mediterranean. In medicine, saffron has been studied for its calming effect and antidepressant properties.
The authors of a 2019 research review suggest that while saffron is not as effective as most types of antidepressants, it can be helpful in managing mild to moderate depression symptoms. In some studies included in the review, saffron had a similar effect to selective serotonin reuptake inhibitors (SSRIs), a common type of antidepressant.
One small 2021 study also suggests that saffron may help improve the quality and duration of sleep. Sleep issues are common in bipolar disorder, so adding saffron to your diet may be a good way to catch some more Zzz’s.
Not all foods make you feel better. When you’re feeling wired, certain foods and beverages — particularly those high in caffeine or alcohol — can rev you up even more.
Caffeine is a stimulant that can produce jittery feelings. It can amp up your anxiety levels and make it harder for you to sleep at night.
You might think that alcohol would take the edge off an episode of mania and help you relax, but having a few drinks can actually make you feel more on edge. Alcohol can also cause dehydration, which can negatively affect your mood. Plus, it can interfere with medications.
Some foods don’t pair well with medications for bipolar disorder. If you take monoamine oxidase inhibitors (MAOIs), avoid the amino acid tyramine. MAOIs can cause tyramine levels to spike, which could lead to a dangerous rise in blood pressure.
Tyramine is found in:
- aged cheeses
- cured, processed, and smoked meats
- fermented foods such as sauerkraut and kimchi
- soybeans
- dried fruit
It’s also wise to limit foods that are high in fat and sugar, especially refined or highly processed foods. These foods can contribute to weight gain. A 2020 research review suggests that medications for bipolar disorder can increase the risk of developing obesity and other metabolic conditions.
Ask your doctor whether you need to avoid grapefruit and grapefruit juice. This citrus fruit is known to interact with many medications, including ones used to treat bipolar disorder.
Certain foods might help calm your mind, but they’re no replacement for your doctor’s prescribed treatment plan.
Don’t make any changes to your regular treatment plan without talking with your doctor first. Instead, consider adding mood-friendly foods to your diet to complement your other treatment strategies.
Make sure to ask your doctor about any foods you should avoid that may interact with your current medications.
