Tue Jan 14 01:02:00 UTC 2025: ## Fibre-Rich Diet May Combat Depression, Experts Say

**Bengaluru/Chennai, January 14, 2025** – A growing body of research suggests a strong link between diet and mental well-being, particularly highlighting the role of dietary fiber in reducing the risk of depression. A recent meta-analysis of 18 studies, published in *Nutritional Neuroscience*, revealed that a high-fiber diet significantly lowers depression odds, with adolescents showing a five-fold greater benefit than adults. Each 5-gram increase in daily fiber intake was associated with a 5% decreased risk of depression in adults. Vegetables and soluble fiber showed the strongest association with reduced depression risk.

This finding comes as India faces a rising concern over depression rates. The 2016 National Mental Health Survey indicated that approximately 10% of the population suffers from common mental disorders, including depression and anxiety. Experts emphasize that while therapy and medication remain crucial, incorporating a fiber-rich diet can be a powerful complementary strategy.

Dr. Hemant Bhargav of NIMHANS advocates for harnessing the power of traditional Indian diets, naturally abundant in fiber. He recommends a colorful, whole-foods approach featuring fruits, vegetables, whole grains, and legumes. He also suggests incorporating warming spices to enhance digestion and mood.

Professor Rebecca Kuriyan Raj of St. John’s Research Institute notes that while no Indian studies specifically isolate fiber as a standalone solution, a nutrient-rich diet—including fiber—is vital for mental well-being. She highlights the benefits of traditional Indian thalis, offering a balanced mix of nutrients. However, she warns that the shift towards processed foods is detrimental to mental health, and encourages a return to traditional, fiber-rich options.

Meenakshi Bajaj, a nutritionist at the Government Omandurar Multi Super Speciality Hospital, explains the gut-brain connection. A balanced gut microbiome, fostered by fiber-rich foods, promotes the production of mood-regulating neurotransmitters, while processed foods contribute to an imbalance that can exacerbate depression. She recommends fermented foods as a way to improve gut health.

While a healthy diet is crucial, experts stress that it is not a replacement for professional help. Individuals struggling with depression should seek medical advice.

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