Anxiety, depression and IBS: new research into the Mediterranean diet as a treatment option
The Mediterranean diet (MD) is the most well-researched diet in the world, with studies showing it can effectively prevent and manage a range of different conditions from heart disease to dementia. However, until now there has been no research into how the Mediterranean diet might work for people experiencing Irritable Bowel Syndrome (IBS) with co-occurring anxiety and/or depression.
The gut brain axis describes the constant and bi-directional flow of communication happening between our gut and brain. Miscommunication between these organs explains the link between IBS and mood symptoms. In fact, about 40% of people experiencing IBS also have anxiety, and about 20% of people with IBS have depression. It explains why psychological treatments, such as mindfulness, gut-directed hypnotherapy and anti-depressants, are all effective at improving IBS and mood symptoms in some people. However, dietary treatment options targeting both the gut and mind are currently limited.
The MD has positive effects on the gut microbiome, and may have anti-inflammatory effects on the body, which could be important in both gut and mood symptoms. Based off previous research showing the MD could improve symptoms of depression, our research set out to find whether or not the diet could also improve IBS symptoms at the same time.
Currently one of the most common dietary treatment options for IBS is the low FODMAP diet, which cuts out foods that are high in specific types of carbohydrates. Many people with IBS need to cut out key MD foods like onion, garlic and legumes, as these may exacerbate gut symptoms in some people. Therefore, the main aim of our research was to see if people with IBS could actually follow this diet.
Participants in the trial were asked to follow the MD for 6 weeks and received personalised, one-on-one education from a dietitian along with resources and a food hamper. The dietitian was able to personalise the diet for participants, which was important especially for those who were initially on a low FODMAP diet.
The results we found were beyond what we were expecting. At the end of the trial, our results showed that participants were able to include more Mediterranean diet foods. As well as this, 83% of those in the MD group had a clinically significant improvement in their IBS symptoms, compared to only 37% in the control group.
Compared to the control group, those in the diet group had a greater reduction in anxiety and depression symptoms from the start to the end of the trial, and the amount that people adhered to the MD was linked to better improvements in mental health symptoms.
Our results show there’s an alternative option for people experiencing IBS and anxiety and/or depression. Unlike many diets for IBS, the MD is not restrictive, it improves the quality of your diet, and it’s consistently linked with better physical and mental health. Even better, the MD is enjoyable and tasty, and easy to follow in the long-term.
As always, it’s best to get help from a dietitian for any changes to your diet, as navigating it by yourself can be tricky. If you’re interested in getting more support for your IBS and mood symptoms, book a complimentary call to find out how I can help you.
To read the original research article, click here.
The trial was supported by Dr Heidi Staudacher’s Alfred Deakin Postdoctoral Research Fellowship, and seed funding provided by Deakin University. Prof Felice Jacka was the supporting Principal Investigator.