Foods to Feed a Bipolar Brain

Plenty of research has shown that bipolar disorder symptoms are centralized on emotion and mood. And how do we regulate our mood and emotions? FOOD. Well, it helps tremendously.  Bipolar and nutrition go hand in hand. According to Psychcenteral.com “Inflammation and immune function are thought to be key factors in this association. People with bipolar disorder have been found to have higher levels of inflammation in the brain and impaired immunity, both of which can be significantly affected by different foods.”  

Psychcenteral.com also explains that “Scans have shown that those with bipolar disorder have slightly altered brain composition, too — particularly in the prefrontal cortex, where emotions and impulses are managed. And research indicates that for the brain to function properly and maintain a healthy structure, it needs to receive a wide variety of nutrients, vitamins, and antioxidants from different ingredients.”

The diet of someone who is dealing with bipolar disorder should be full of fresh fruits, vegetables and meats. The following are some of the best foods to incorporate into your diet if you're diagnosed with bipolar.

Omega-3

Omega-3 is known to reduce depression in people who live with bipolar disorder.  According to Health.Harvard.edu, “Omega-3 fatty acids are found primarily in fish oil and certain marine algae. Because depression appears less common in nations where people eat large amounts of fish, scientists have investigated whether fish oils may prevent and/or treat depression and other mood disorders.”

If you’re anything like me, you’re probably wondering how Omega-3 actually helps a brain with bipolar disorder. Health.Harvard.edu explains that “omega-3s can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.”

Foods with Omega-3:

Oily fish-Salmon, sardines, mackerel, anchovies, trout, Albacore tuna, oysters

Seeds and Nuts- Chia seeds, Flaxseed, walnuts, hemp seeds

Eggs

Yogurt

Milk

Saffron

Saffron, that beautiful little herb is packed with so much power. Healthline.com explains that Saffron “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.” A great way to incorporate saffron into your diet is by adding a little to your sound or rice dishes.

Turkey

Our Thanksgiving mascot is great for people living with bipolar disorder all year long. Turkey contains tryptophan which is an essential amino acid. Healthline.com states that “tryptophan helps your body make serotonin, a brain chemical that’s involved in stabilizing your mood. Increasing your serotonin level might be helpful during depressive episodes.”

Beans

The legume family should be in your daily diet. Beans like lentils, chickpeas, lima beans and black beans contain magnesium which is helpful for strengthening our brains. “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.”

Whole Grains

Foods like brown rice, whole grain pasta and toast, oatmeal and quinoa are great sources of whole grains. “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.”

Dark Chocolate

Our favorite little treat can do more than quench your sweet tooth . A study done in 2022 suggests 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.”

Chamomile

Chamomile has been used in many cultures for years to treat anxiety, insomnia and upset tummies. A study done in 2020 suggests “that chamomile extract can also help relieve depression and anxiety, both of which are associated with bipolar disorder.”