Bipolar disorder is complex in nature but can be defined by dramatic shifts in moods. People with bipolar disorder have episodes of depression (feeling very low and lethargic) and mania (feeling very high and overactive).
The benefits of diet for physical health have been well documented. However, more research is coming to light about the role diet can play in improving mental health.
While there isn’t a specific diet that can cure bipolar disorder and or permanently stabilize your mood, choosing good foods can help you feel better overall and help manage the condition.
Bipolar disease can also increase the risk of diseases such as heart disease and cardiovascular disease, as people tend to have higher levels of cholesterol, triglycerides and blood pressure. Diet can play an important role when it comes to reducing these risks.
The article below will cover everything you need to know about following a bipolar diet plan and offer a sample 7 day plan to follow.
Tips to Follow on a Bipolar Diet
Overall, you’ll want to eat healthy, unprocessed foods. These kinds of foods will ensure you stay at a healthy weight and get all the vitamins and minerals you need for your body to properly function, both mentally and physically.
However, there are a few tricks and tips to keep in mind for those with bipolar disorder.
Eat More Omega-3 Fatty Acids
Omega-3 fatty acids can help improve a number of risk markers, but are also important for brain health. It is thought that brain cells with more omega-3 in their membranes communicate better with other cells, improving brain function.
Various studies find that people consuming more omega-3 fatty acids are less likely to suffer from depression (1, 2).
There have been studies that omega-3 supplements can reduce how often mood swings occur as well as relapses in people with schizophrenia and bipolar disorder (3, 4).
Eating more omega-3 fats has also been linked with reducing the risk of heart disease. Studies find omega-3 consumption can improve a range of health markers, including:
Foods rich in omega-3 fatty acids include:
- Fatty fish (like salmon, tuna and mackerel)
- Flax and chia seeds
- Pasteurised, omega-3 enriched eggs
Consume Enough Selenium
Selenium is an important trace mineral. It is involved in many functions of the central nervous system, such as motor performance, coordination, memory and cognition (11)
Deficiencies in selenium have been linked to a range of issues like brain fog and fatigue. One study suggests selenium deficiency could contribute to depression and suicidal behaviour in adolescents (12).
The Recommended Dietary Allowance (RDA) for adults is 55 micrograms daily. It is found in foods such as:
- Brazil nuts
- Fish
- Ham
- Beef
- Lamb
- Turkey
- Chicken
Reduce Your Sugar Intake
Eat lots of sugar within your diet can increase your weight and become obese. The negative physical health implications of high sugar diets is well documented.
For example, high-sugar diets can cause obesity, inflammation, high triglycerides and blood sugar levels, just to name a few (13). These issues can be a bigger issue for people with bipolar disorder.
However, obesity can also cause some bipolar drugs less effective (14, 15).
Be sure to check food labels for hidden sugar found in foods.
Eat Less Salt
Lithium is a widely used medication for treating bipolar disorders, as it can help reduce the frequency and severity of mania.
However, you’ll need to watch your sodium/salt intake, as the amount you ingest affects the lithium levels in your body. Low sodium and dehydration can cause too much lithium to be in your body and vice versa.
Be sure to speak to your doctor to safely manage salt in your diet.
Avoid Alcohol
Drinking alcohol can increase symptoms of mood shifts in people with bipolar disorder and it can be difficult to control the impulse to drink when you’re experiencing mood shifts.
Alcohol may also increase the sedative effects of mood stabilizers that are used when treating bipolar disorder. It can also negatively impact lithium medication.
One study of 40,000+ people (11,000+ of those had bipolar disorder) found that people with bipolar disorder or depression are more likely to die early if alcohol or other substance disorders when used (16).
Skip the Caffeine
Although extra caffeine can boost energy and possibly mood in those with bipolar disorder, it can disrupt sleep. Sleep deprivation is a common trigger for bipolar mood swings and mania.
One study found that caffeine consumption could cause a number of issues for people with bipolar disorder. Although not conclusive, it suggested that it could affect cause manic symptoms due to a direct stimulant effect, affecting sleep patterns or the metabolism of lithium or other medications (17).
Because caffeine can disrupt sleeping patterns and cause irritability and anxiety, it’s recommended to avoid caffeine when you approach your bedtime.
Foods to Eat on a Diet
These are the types of foods you’ll want to include more regularly in your diet. Eating a balance ensures you meet all your nutritional requirements.
- Fruits. E.g apples, pears, oranges. Berries also contain lots of antioxidants
- Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
- Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
- Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain the most omega-3 fatty acids, an important nutrient in reducing inflammatory diseases.
- Beans. E.g haricot, black, red.
- Legumes. E.g chickpeas, lentils, peas. Both legumes and beans are great sources of plant-based protein.
- Nuts and seeds. E.g almonds, walnuts, pistachios. Flaxseeds and chia seeds are also a great plant-based source of omega-3 fatty acids
- Low-fat dairy. E.g milk, eggs, yogurt. Be sure to check the labels for extra added sugar.
- Olive oil. Choose extra-virgin varieties, which aren’t diluted with cheaper oils.
- Lean protein. E.g fish, chicken, turkey. These contain less saturated fats than in red meats like beef and pork.
Foods to Avoid
These are the type of foods that don’t contain many nutrients and will likely contribute to weight gain. Although it’s fine to treat yourself occasionally, don’t make it a habit.
- Junk foods: fast food and potato chips
- Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
- Fried foods: french fries, donuts, fried meats
- Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
- Processed meats: bacon, canned meat, salami, sausages
- Trans fats: vegetable oil and margarine
What’s the Best Bipolar Diet?
For a healthy, nutrient-rich diet that contains all the foods you want to be eating, the Mediterranean diet is one of the best to follow. It is generally based on the daily intake of fruit and vegetables, whole grains, legumes, nuts, fish, white meats, and olive oil.
It has been ranked as the best diet to follow by U.S. News & World Report since 2018. It is consistently ranked as one of the best diets to follow because of both how healthy it is and how easy it is to follow.
This means it’s best to make lifelong changes that keep you healthy throughout your life, rather than just follow a fad diet.
Many credible organisations suggest following a Mediterranean diet for longevity and health. These include:
- Harvard Medical School
- Osteoarthritis Foundation Internal
- Mayo Clinic
- American Heart Association
- Arthritis Foundation
Because it is highly recommended and researched, there are many studies available that show how beneficial it is across a range of health factors.
As mentioned before, those with bipolar disorder are at higher risk of developing conditions such as heart disease and cardiovascular disease.
Some studies that show the benefits of a Mediterranean diet across a range of health markers include:
- Lower risk of cardiovascular events, coronary heart disease, (18, 19)
- Lower risk of coronary heart disease (20, 21)
- Lower risk of developing type 2 diabetes (22)
- Lower risk of breast cancer (23)
- Lower risk of obesity (24)
- Better cognitive function (25)
Although there isn’t as much research on the mental aspects of a Mediterranean diet, studies have found that high consumption of polyphenols (which are found in foods common within the Mediterranean diet) is associated with decreased prevalence of depression (26).
Another study found those who followed a Mediterranean diet closely, specifically eating lots of vegetables but less poultry and alcohol, had a lower likelihood of developing depression or symptoms associated with depression (27).
7-Day Bipolar Disorder Diet Meal Plan
Bipolar Diet Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Monday | Banana Yogurt Pots | Cannellini Bean Salad | Quick Moussaka |
| Tuesday | Tomato and Watermelon Salad | Edgy Veggie Wraps | Spicy Tomato Baked Eggs |
| Wednesday | Blueberry Oats Bowl | Carrot, Orange and Avocado Salad | Salmon with Potatoes and Corn Salad |
| Thursday | Banana Yogurt Pots | Mixed Bean Salad | Spiced Carrot and Lentil Soup |
| Friday | Tomato and Watermelon Salad | Panzanella Salad | Med Chicken, Quinoa and Greek Salad |
| Saturday | Blueberry Oats Bowl | Quinoa and Stir Fried Veg | Grilled Vegetables with Bean Mash |
| Sunday | Banana Yogurt Pots | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
Day 1: Monday
Breakfast: Banana Yogurt Pots
Nutrition
- Calories – 236
- Protein – 14g
- Carbs – 32g
- Fat – 7g
Prep time: 5 minutes
Ingredients (for 2 people)
- 225g /⅞ cup Greek yogurt
- 2 bananas, sliced into chunks
- 15g / 2 tbsp walnuts, toasted and chopped
Instructions
- Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.