Researchers studied nearly 600 pregnant Hispanic women in Los Angeles to see if what they ate affected their mood during the last three months of pregnancy. They found that women who ate more vegetables, fruits, and healthy oils were much less likely to feel depressed compared to women who ate fewer of these foods. About 18% of the women in the study experienced depression symptoms. The study suggests that eating better during pregnancy might be an important way to protect mental health, and that helping pregnant women access healthy foods could make a real difference in how they feel.

The Quick Take

  • What they studied: Whether the types of food pregnant women eat in their last three months of pregnancy are connected to depression and mood problems
  • Who participated: 587 pregnant Hispanic women from low-income families in Los Angeles who were expecting their babies. Researchers looked at what they ate and checked their mood during the third trimester (last three months of pregnancy)
  • Key finding: Women who ate the most vegetables, fruits, and healthy oils had 59% lower chances of depression compared to women who ate the least of these foods. Some women also had fewer depression symptoms when they ate more of these healthy foods
  • What it means for you: If you’re pregnant or planning to become pregnant, eating more vegetables, fruits, and healthy oils might help protect your mental health during pregnancy. However, this is one study, so talk to your doctor about your diet and mood. If you’re feeling depressed, get professional help—diet alone isn’t a treatment for depression

The Research Details

Researchers followed 587 pregnant Hispanic women in Los Angeles and asked them detailed questions about everything they ate in a single day during their last three months of pregnancy. They then sorted the women into groups based on how much they followed two different eating patterns: one healthy pattern (lots of vegetables, fruits, and healthy oils) and one less healthy pattern (more solid fats, refined grains, and cheese). At the same time, they measured each woman’s depression symptoms using a standard questionnaire that doctors use to screen for depression. The researchers then looked at whether women who ate more of the healthy foods had fewer depression symptoms or lower rates of depression.

This study is important because most research on diet and depression during pregnancy has been done with white women, not Hispanic women. Since Hispanic women may have different diets, different access to healthy foods, and different experiences during pregnancy, it’s crucial to study them separately. Understanding these connections in this specific group helps doctors and public health workers create better support for pregnant Hispanic women

This study is fairly strong because it included a large group of women (587) and measured their actual food intake and depression symptoms at the same time. However, the researchers only asked women about one day of eating, which might not show their typical diet. The study also only looked at one moment in time, so we can’t be completely sure that eating healthy foods causes lower depression—it could be that women who are already feeling better are more likely to eat healthy foods. The study was done in Los Angeles, so results might be different in other places

What the Results Show

The main finding was striking: women who ate the most vegetables, fruits, and healthy oils had 59% lower odds of being depressed compared to women who ate the least of these foods. This means that if depression affected 18 out of 100 women with the worst diet, it might affect only about 7 out of 100 women with the best diet. Women who ate a moderately high amount of these healthy foods also showed improvement, with about 17% fewer depression symptoms. Interestingly, women with the very highest intake of healthy foods showed even lower depression symptoms, but this difference was small enough that it could have happened by chance. The healthier eating pattern (vegetables, oils, and fruit) showed clear benefits, while eating more solid fats, refined grains, and cheese didn’t show a strong connection to depression in this study

The researchers also looked at depression symptoms on a scale rather than just counting how many women were depressed. Women in the middle-to-high group for healthy eating showed meaningful improvements in their overall mood and depression symptoms. The pattern was consistent: better eating habits were linked to better mental health, though the very highest level of healthy eating didn’t show additional benefits beyond the moderate-to-high level

Previous research has shown that poor diet is connected to depression in general populations, but very few studies have looked at this in pregnant Hispanic women specifically. This study fills an important gap because Hispanic women often face unique challenges like lower access to healthy foods and higher stress levels. The findings support what we already know about diet and mood, but now we have evidence that this connection is real for pregnant Hispanic women too

The study only measured what women ate on one day, which might not represent their normal eating habits. The study was done at one point in time, so we can’t prove that eating healthy foods causes lower depression—it’s possible that women who feel better are more motivated to eat well. The study only included women in Los Angeles, so the results might be different in other cities or regions. The study didn’t measure other important factors that affect depression, like stress, sleep, or social support. Finally, the study looked back at what women ate, which relies on their memory, and memory isn’t always perfect

The Bottom Line

If you’re pregnant or planning to become pregnant, aim to eat more vegetables, fruits, and healthy oils like olive oil. This eating pattern may help protect your mental health during pregnancy. However, if you’re experiencing depression or mood problems, talk to your doctor or a mental health professional—eating better is helpful but not a replacement for professional treatment. Moderate confidence: The evidence is fairly strong for this specific group of women, but more research is needed to confirm these findings in other populations

This research is most relevant to pregnant women, especially Hispanic women and other groups with limited access to healthy foods. It’s also important for doctors, midwives, and public health workers who support pregnant women. Partners and family members should care because they can help support healthy eating during pregnancy. This is less relevant to non-pregnant people, though the general principle that healthy eating supports mental health applies to everyone

You wouldn’t expect to feel better overnight. Mental health improvements from dietary changes typically take several weeks to a few months to become noticeable. During pregnancy, it’s especially important to be patient with yourself and seek professional help if you’re struggling with depression, rather than waiting to see if diet changes alone will help

Want to Apply This Research?

  • Track daily servings of vegetables, fruits, and healthy oils (aim for 3+ servings of vegetables, 2+ servings of fruit, and 1-2 tablespoons of healthy oils like olive oil). Also track mood using a simple 1-10 scale each day to see if patterns emerge over 4-6 weeks
  • Set a specific goal like ‘Add one extra vegetable to lunch’ or ‘Use olive oil instead of butter for cooking’ each week. Start with one small change rather than trying to overhaul your entire diet at once. Use the app to log meals and mood to stay motivated and see your progress
  • Check in weekly to review your eating patterns and mood trends. Look for connections between days when you ate more healthy foods and how you felt. Share this information with your healthcare provider, especially if you’re experiencing depression symptoms. Use the app’s reminder feature to prompt healthy food choices throughout the day

This research suggests a connection between healthy eating and lower depression during pregnancy, but it does not prove that diet alone can prevent or treat depression. If you are pregnant and experiencing depression, anxiety, or other mood changes, please contact your healthcare provider, obstetrician, or a mental health professional immediately. Depression during pregnancy is serious and requires professional evaluation and treatment. This information is for educational purposes only and should not replace medical advice from a qualified healthcare provider. Always consult with your doctor before making significant dietary changes during pregnancy, especially if you have existing health conditions or take medications.