Many people — myself included! — report that Whole30 significantly improves anxiety and depression symptoms. In fact, it’s the dietary template that I use with the majority of clients in my mental health nutrition practice.

But why does it work? What’s the science behind why it’s so effective?

Below, I’m breaking down the top five reasons that Whole30 can be an effective tool for improving anxiety and depression. 

1. Whole30 Balances Blood Sugar

Dr. Kelly Brogan, an internationally renowned holistic psychiatrist, calls blood sugar imbalance the great psychiatric pretender, and “one of the most influential risk factors for depression.” When your blood sugar is on a rollercoaster, your mood will be on a rollercoaster, too. If you find yourself “hangry” or irritable before meals, or if you put up with the classic afternoon energy slump, it’s likely you’re dealing with some degree of blood sugar imbalance.

It’s important to note that balanced blood sugar is critical for hormonal, thyroid, and adrenal health, too. If your blood sugar is all over the place, it’s nearly impossible to improve adrenal fatigue (HPA axis dysfunction), thyroid dysfunction, or menstrual irregularities. All of these health issues can present with secondary symptoms of anxiety and depression.

Following the Whole30 meal template — and eating a good balance of protein, vegetables, and healthy fats — will stabilize your blood sugar. Don’t be surprised if your mood stabilizes right along with it.

2. Whole30 Improves Gut Health

Ever heard of the gut-brain connection? Your brain is directly connected to your gut via the vagus nerve, and it’s estimated that up to 90 percent of serotonin is made in your digestive system. Expressions like “butterflies in my stomach” and “fear in the pit of my stomach” illustrate our intuitive understanding of this connection.

If you’re struggling with digestive issues and poor gut health, your mental health may take a hit, too. Heartburn, bloating, gas, constipation, diarrhea, and other issues are all signs that your gut needs support, and Whole30 is an excellent tool to begin restoring your digestive function. Because it eliminates common inflammatory foods that are known to cause intestinal distress, Whole30 gives your gut a break and allows it time to heal. Want to take your Whole30 gut-healing efforts even further? Consume compliant fermented foods (like sauerkraut and kombucha), and add restorative collagen to your favorite morning beverage.

3. Whole30 Provides Ample Protein and Fat

Protein forms the building blocks of healthy neurotransmitters. Without adequate protein in your diet, it’s hard for your body to make these “feel-good mood chemicals” that help to keep your disposition stable and bright. Protein is also an important source of B vitamins, including the mood-boosting powerhouse, vitamin B12. Whole30 recommends 1-2 palm-sized portions of animal protein per meal, making it an ideal template for consuming adequate protein. If you’re struggling with anxiety or depression, I recommend eating grass-fed beef or other red meats at least 2-3 times per week.

Fat is just as important — in fact, your brain is composed of about 60 percent fat, and requires healthy dietary fat to function optimally. A mix of saturated and unsaturated fats in your diet is ideal. Whole30 encourages minimally processed, brain-boosting options such as coconut oil, ghee, avocado oil, and olive oil.

4. Whole30 Reduces Inflammation

You are probably familiar with the idea that depression and anxiety are caused by “chemical imbalances” in the brain. This theory — which was heavily marketed and perpetuated in the 1980s and 1990s — is being overtaken by the cytokine theory of depression, which looks at the inflammatory origins of mood issues. In short, inflammation = depression.

In her book A Mind of Your Own, Dr. Brogan says, “Unlike the inflammation that follows bruising your arm or skinning your knee, this more silent, ongoing inflammation deep inside has a meaningful connection to your mental health.”

Because Whole30 is an anti-inflammatory eating plan by design, it is perfect if you are interested in improving your mood by reducing inflammation.

5. Whole30 Helps Identify Food Sensitivities

Many people have food sensitivities without even realizing it. You may know that food sensitivities cause digestive issues, but they can also cause mental health symptoms, like brain fog, anxiety, and depression. The most common food sensitivities (and triggers) I see in my nutrition practice are sugar, gluten, dairy, and alcohol.

The best way to uncover your food sensitivities is through a temporary elimination diet, and you guessed it — my recommendation is Whole30. Don’t treat Whole30 as a “30-day diet” — instead, pay very close attention during the reintroduction process to determine your personal food sensitivities. Once you know what works for your body, you can create a personal dietary template that will work for you (and your mood!) over the long-term.

Has Whole30 helped you with your mental health? Let me know in the comments!