When the days shorten, many of us feel it: a little flatter, more tired, craving carbohydrates and comfort. For some people it goes further, into seasonal affective disorder (SAD), a form of depression that returns each autumn and winter.

Food can't cure depression. But what we eat does seem to matter for mood, and a pot of lentil soup on a grey afternoon does a lot for body and spirit alike.

Directions for use

  • The "winter blues" are common. Seasonal affective disorder is a real form of depression and deserves real treatment, often light therapy, talking therapy or medication.
  • A Mediterranean-style diet rich in legumes, vegetables and whole grains improved symptoms in people with depression in the SMILES trial.
  • Lentils bring folate, iron, fibre and plant protein. Folate is involved in making mood-related brain chemicals.
  • Warm, filling, cheap and quick: lentils are the perfect dark-evening food.

Food and mood: what we know

In the 2017 SMILES trial, adults with moderate to severe depression who got dietary counselling to eat a Mediterranean-style diet improved more than a comparison group who got social support. The diet emphasised vegetables, fruit, whole grains, legumes, fish, olive oil and nuts.

It was a small trial, and diet was an addition to usual care, not a replacement. But it fits with a broader picture: overall eating patterns matter for mood more than any single "happy food".

The original version of this article said lentils fight depression because they contain tryptophan, which the body uses to make serotonin. That's a nice story but an oversimplification. What lentils genuinely offer is folate, iron, fibre and slow, steady energy, all of which support how you feel. Low folate and low iron are both linked with tiredness and low mood.

French lentil soup with chard

Our favourite. Green or brown lentils hold their shape; the lemon at the end wakes everything up.

Lentil pâté

A spreadable, savoury pâté for toast, crackers or raw vegetables. It keeps for four days in the fridge.

Pomegranate lentil soup

A Persian-inspired soup: sweet-sour pomegranate, fresh herbs and a sizzle of mint butter.

Other things that help in winter

  • Get outside in daylight, especially in the morning, even when it's cloudy.
  • Keep moving. Regular exercise has good evidence for lifting mood.
  • Keep a regular sleep schedule.
  • Stay connected with friends and family.
  • Ask about vitamin D. Levels often drop in winter; your doctor can check.

When it's more than the blues

If low mood lasts more than two weeks, stops you from enjoying things or managing daily life, or comes with thoughts of self-harm, please talk to a doctor. Seasonal affective disorder responds well to treatment, including light therapy. If you are in crisis in the U.S., call or text 988 (Suicide and Crisis Lifeline).

The bottom line

A warming pot of lentils won't cure depression, but it's a nourishing, cheap and comforting part of the kind of diet that supports mood, especially through the darker months.