Healthy Diet for Bipolar Disorder

 By Tim Kuss, LADC, LMFT

Diet in this case does not indicate a goal of weight loss, but rather a regimen that will promote physical health AND mood stability. However, besides promoting mood stability, these diet suggestions may also help to prevent stroke, heart problems, and diabetes.

Eat at least 3 meals a day. Six smaller meals are better. Try to have these meals about the same time daily. Breakfast is IMPORTANT!

Omega-3 fatty acids have been proven to help PREVENT manic episodes. For example, Northern European countries in which people eat larger quantities of fish, have lower rates of bipolar disorder and manic episodes. In our home, we try to have three meals of fish a week. Avoid breaded fish entrees. Broiled fish is best.
Tuna, salmon, and trout, high in omega-3’s, are excellent choices. We eat salmon 1-2 times weekly. Just microwave it and add a little lime or lemon juice, YUM!

Fish oil supplements are available in many health food stores, pharmacies, or vitamin stores. While you are at it, pick up a multivitamin to take daily. Look for a multivitamin that contains the daily requirements of B6 and B12.

Flax seed oil actually has a higher concentration of Omega-3’s than fish oil. Flax seed needs to be ground to avoid releasing “free radicals," so be cautious of commercial brands. Canola oil, olive oil, and sunflower oil also have omega-3’s.
Omega-3 is also found in beets

Folic acid in many multivitamins has been shown to relieve bipolar depression and mania. Folic acid is present in dried beans, peas, oranges, whole wheat products, broccoli, Brussel sprouts, and spinach.

Inosital is a B vitamin that is reputed to provide relief from depression, panic attacks, and obsessive compulsive disorder (OCD). It is found in oranges, nuts, seeds, bran cereals, and legumes.

Make sure that you eat the daily recommended 6 servings of fruits and vegetables. Leafy green vegetables such as spinach, are vitamin rich and good for your diet. Fresh fruit is great! Use it as a substitute for high calorie sugary deserts.

USE whole grains if possible. We enjoy whole grain pasta in spaghetti and there are many whole grain cereals. Use 1 or 2% milk.

Eggs, soy products, nuts, and seeds are protective and nutrient dense. Include them in your meal plans. For example, my wife has several salad recipes that include nuts. We put walnuts and brown sugar substitute in oatmeal. I am a Type II diabetic.

Cut down on red meat. Limit that to 1 to 3 times a week. Such alternatives as chicken, turkey or tuna are better for you. Avoid saturated fats, trans fats and simple carbohydrates(candy bars, rich deserts, ice cream).

Avoid fried foods as they increase omega-6, which competes with Omega-3.

Grapefruit juice may have negative interactions with some bipolar medications.

Reduce sugar intake as much as possible. Splenda, according to my review, seems to be the best sugar substitute (no indication of negative effects).

Avoid caffeine, alcohol, and drugs.

Bibliography:

Reese Heather, “A healthy diet: tips for individuals with bipolar disorder.” healthcentral.com

“Bipolar disorder self-care.” mhsanctuary.com

“Bipolar diet: “foods to avoid.” WebMD.com

“Diet and manic-depression.” Bipolar-Lives.com

“Managing bipolar disorder.” www.psychologytoday.com