Can a Traditional Japanese Diet Help Prevent Depression?

A large new study suggests that Japan’s traditional washoku diet—rich in fish, vegetables, and soy-based foods—might do more than just keep your body healthy. It may also help ward off depression.

The research, published in Psychiatry and Clinical Neurosciences, set out to explore how diet and mental health go hand in hand. Nearly 12,500 employees from five Japanese companies took part in the study. Most participants were men in their early forties, and around 30% reported symptoms of depression.

Researchers dug into participants’ eating habits by asking how often they had eaten 21 different foods and 7 drinks in the previous week. Based on their answers, each person received a score from 0 to 9 depending on how closely their diet followed a traditional Japanese eating style—including foods like white rice, miso soup, soy products, cooked vegetables, fish, mushrooms, seaweed, and green tea.

The team also looked at a modified version of the diet. This updated version swapped out white rice for whole grains and included more fruit, raw vegetables, and dairy. It also rewarded people for cutting down on salty foods—since the traditional version tends to be high in sodium and low in calcium and fiber.

So what came out of the study? The results showed that people who stuck more closely to either the traditional or modified diet were less likely to experience symptoms of depression:

• Those who ate the most traditionally were 17% less likely to show signs of depression.

• Those who followed the modified version were 20% less likely.

The researchers believe this is likely because both diets are packed with brain-supporting nutrients that can help keep your mind sharp and stable. While more research is needed, the results suggest that the food we eat—and the cultural habits around it—play a big role in how we feel.

Vocabulary Box

Ward off

To prevent or protect against something (e.g. illness, danger)

Go hand in hand

Two things that are closely connected or happen together

Took part

Participated

Dug into

Investigated or explored deeply

Looked at

Studied, examined

Swapped out

Replaced one thing with another

Came out of

Resulted from, was the outcome of

Keep your mind sharp

Maintain strong mental focus or clarity

Play a big role

Have a major impact or influence