7 Japanese Diets That Can Reduce Depression by up to 20%
By ; Kashmik Singh Chouhan
A 2025 study of 12,500 Japanese workers found that closely following a traditional washoku diet was linked to a 17–20% lower rate of depressive symptoms.
This UNESCO isted diet includes fish, miso soup, rice, soy, vegetables, mushrooms, seaweed, and green tea focused on balance, seasonality, and variety.
1. What Is Washoku?
Oily fish like salmon and mackerel supply EPA and DHA omega‑3 fats known to support brain function and mood stabilization.
2. Omega‑3 from Fish
Leafy greens, seaweed, and mushrooms are high in antioxidants, which help reduce brain inflammation a known contributor to depression.
3. Antioxidants from Veggies
Miso, soy, and green tea contain probiotics that nourish the gut microbiome a direct link to improved brain health via the gut–brain axis.
4. Fermented Foods Help Gut–Brain
Soy and vegetables provide folate and isoflavones nutrients essential for neurotransmitter production and healthy nervous systems.
5. Folate, Phytoestrogens & Nutrition
The umami flavor in washoku (like broth from miso) may activate the parasympathetic nervous system, helping promote relaxation and calm.
6. Umami & Relaxation Response
This study surveyed over 12,500 workers (88% male) between 2018–2021, adjusting for lifestyle factors like exercise, sleep, smoking, and job stress.
7. Robust Study Design
Following washoku-style eating healthy fats, fermented foods, whole grains, and veggies could be a simple step toward better mental wellbeing.
8. What It Means for You
You don't need to move to Japanstart adding fish, greens, fermented staples, and umami-rich broths to your meals. Your mood may thank you.
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