Wondering why you feel depressed, anxious, or unfocused? Take a hard look at your diet. Experts are increasingly linking the foods you eat to your mental health.

For example, in a 2020 study in The BMJ the lead authors stated, “Poor nutrition may be a causal factor in the experience of low mood, and improving diet may help to protect not only the physical health but also the mental health of the population.” In other words, food matters when it comes to mental health.

Unfortunately, many foods and food ingredients that are common in the standard American diet are toxic to your mental well-being. They can harm your brain, and put you at increased risk for brain health problems and mental health conditions such as:

• Clinical depression
• Anxiety disorders
• Memory loss and dementia
• Attention deficit hyperactivity disorder (ADHD), also called attention deficit disorder (ADD)

In this blog, you’ll discover the research behind six common toxic foods showing how they increase mental health problems. Plus, you’ll learn some simple detox tips to reduce your intake of toxic foods to boost brainpower and mental strength.

6 TOXIC FOODS THAT FUEL MENTAL HEALTH ISSUES

1. Sugar and Refined Carbohydrates

Often when we feel bad, we crave sugary sweetness. We love the comfort sweet foods provide, but they don’t love us back.

Sugar (and even natural honey and maple syrup), as well as refined carbohydrates (white bread, pastries, pasta, and crackers), cause blood sugar levels to spike and then drop, impacting your mood and sense of wellbeing.

Diets high in sugar increase inflammation, cause fatigue and cravings, and lead to erratic brain cell firing that has been implicated in aggression, a 2021 study indicates. Another recent study showed increased markers of preclinical Alzheimer’s disease (lower overall brain and hippocampal volume, poorer episodic memory, and cognitive decline) associated with regular consumption of sugary beverages.

Detox tip: Read labels carefully to avoid added sugars and beware of the many alternative names for sugar used on food labels.  

10 Common Alternative Names for Sugar Used on Food Labels

• Agave nectar
• Barley malt
• Cane juice crystals
• Dextrose
• Fruit juice concentrate
• Galactose
• High fructose corn syrup
• Malt syrup
• Maltose
• Sucanat

2. Mercury in Top Predatory Fish

While fish is normally a very healthy food, some types of fish are very high in mercury and should be avoided. Mercury, a known neurotoxin, makes its way up the food chain and can collect in harmful amounts in top predatory fish.

Mercury can damage the brain and nerves. A study published in 2017 found an association with mercury exposure and neurological distress, mood changes, and difficulty regulating emotions, as well as gastrointestinal disruptions.

Inflammation in the gut is directly linked to central nervous system disruption and mental health issues including anxiety and depression, according to research.

Because of their high mercury content, king mackerel, shark, swordfish and tilefish are on the “do not eat” list created by the U.S. Food and Drug Administration and the Environmental Protection Agency. 

Detox tip: Avoid high-mercury fish and eat fish that are lower in mercury, such as anchovies, Atlantic mackerel, salmon, sardines, and trout.

3. Artificial Sweeteners

Surprisingly, artificial sweeteners—including aspartame (NutraSweet, Equal), saccharine (Sweet’N Low), and sucralose (Splenda)—can lead to chronically elevated insulin levels, according to studies. This raises your risk of depression, Alzheimer’s disease, heart disease, diabetes, and other health problems.

Research shows that artificial sweeteners have also been associated with metabolic syndrome and may contribute to obesity, both of which can play a role in mental health issues.   

Aspartame appears to be particularly egregious as research has separately linked it to behavioral and cognitive problems, as well as neurophysiological symptoms such as learning problems, headache, seizure, migraines, irritable moods, anxiety, depression, and insomnia. 

Additionally, for people with chronic digestive inflammatory disorders, evidence suggests that artificial sweeteners may induce pro-inflammatory changes in gut bacteria and gut wall immune reactivity. As mentioned above, this can play a role in depression, anxiety. and other mental health disorders. 

Detox tip: Skip artificial sweeteners and go for natural sweeteners, such as stevia, that don’t impact insulin levels.

4. Pesticide-Laden Fruits and Vegetables

While fruits and vegetable are critical to vibrant health, some conventionally grown produce is tainted with pesticide residue, which can negatively impact mental health.

According to testing conducted by the Environmental Working Group, the most pesticide-laden fruits and veggies for 2024 (known as the “Dirty Dozen”) include:

• Strawberries
• Spinach
• Kale, collard and mustard greens
• Grapes
• Peaches
• Pears
• Nectarines
• Apples
• Bell and hot peppers
• Cherries
• Blueberries
• Green beans

One recent study suggests that low levels of pesticide exposure can affect young children’s neurological and behavioral development, showing a link between pesticides and neonatal reflexes, psychomotor and mental development, and ADHD. 

Detox tip: Eat organic produce whenever possible.

5. Monosodium Glutamate (MSG)

MSG may be an FDA-approved flavor enhancer, but it is also a type of excitatory neurotoxin (excitotoxin) that has been shown to adversely affect the brain. It is required to be noted as an ingredient on food labels, but it often goes undetected when it is listed as:

• Glutamic acid
• Hydrolyzed protein
• Autolyzed protein
• Autolyzed yeast extract
• Textured protein

What are excitotoxins? They are substances, usually amino acids, that overstimulate neuron receptors. Upon excitotoxin exposure, neurons fire more rapidly than normal. This process, if prolonged, can exhaust and weaken neurons, resulting in neuronal death.

Don’t underestimate their effects. The electrical activity from excitotoxins like MSG can change the activity of the brain and can be associated with temper outbursts, depression, suicidal thoughts, panic attacks, distractibility, and confusion.

Detox tip: Avoid foods containing MSG and learn the alternate names used for this substance so you can detect its presence on food labels.

6. Gluten

Gluten is the general name given for the proteins found in wheat, rye, barley, and triticale (a cross between wheat and rye) and is increasingly a problem for people who have a sensitivity to it.

The Center for Celiac research reports that approximately 18 million Americans have gluten sensitivity. It is associated with autoimmune conditions such as celiac disease, type 1 diabetes, and Hashimoto’s thyroiditis.

One review study found that gluten sensitivity and celiac disease are related to a number of brain health/mental health issues, including:

• ADD/ADHD
• Depression
• Mood disorders
• Anxiety disorder
• Schizophrenia
• Autism spectrum disorders (ASD)

Scientific evidence shows that a gluten-free diet has been associated with improvements in people who have mental health conditions. Specifically, one study found a decrease of symptoms in a set of patients with schizophrenia. And going gluten-free produced a decrease in symptoms in some people in a study on autism, research on ADD/ADHD, and a review study on depression.   

Detox tip: Try giving up gluten for 30 days. Notice any changes in how you feel physically and mentally. Then add it back into your diet and take note of any symptoms that arise. If you do experience symptoms, you may want to consider switching to a gluten-free diet on a permanent basis.

BEST DIET FOR BRAIN HEALTH

While we’ve highlighted a few toxic foods for mental health, there are more, and this field of examination is evolving. Foods that produce allergic reactions such as soy, corn, and milk products may increase mental health problems. Other food additives, such as Red Dye #40, have been shown to have negative effects.

Stay informed, read labels, and pay attention to how you feel. Importantly, choose brain healthy foods on a regular basis to improve brainpower and mental strength.

Reviewed by Amen Clinics Inc. Clinicians