Did you know that healthy eating patterns are associated with better mental health? This isn’t a gimmick to get people to start eating better – the research actively shows that there’s a link between certain foods and various mental health challenges like depression, anxiety and ADHD.
The secret lies in the microbiome – understanding exactly how the brain and gut communicate with each other to send critical signals that support mental health and wellbeing, along with physical wellness.
It’s complicated! But we can break it down here, starting with a simplified assessment of the complex relationship between the brain and the gut.
Food & Mood – How the Brain and Gut Go Together
When people think of mental health and psychology, they usually picture the brain – that’s where the conversation begins. But what is often overlooked is the fact that the gut and the brain are in constant communication with each other. In the same way that worrying about a life event can make you feel physically sick to your stomach, what’s happening in the digestive system can also impact mood.
The brain and the gut send signals back and forth via the vagus nerve. And what happens on one end has implications on the other. Here’s why:
- Gut microbes make chemicals that circulate in the blood, sending cues to the brain and affecting brain chemistry.
- The digestive system is responsible for sorting waste from nutrients, directly impacting the immune system and inflammation in the body.
- Based on the nutrients available in the bloodstream, endocrine cells then make specific hormones, neuropeptides and neurotransmitters that impact mood and mental wellbeing.
The brain and the gut are constantly at work to keep the body and mind running well – you can’t have one without the other.
Feed the Brain with Good Food (Probiotics & Prebiotics)
Diets rich in antioxidants, phytonutrients and fiber are better at supporting brain health – and therefore mental health. These diets provide a wealth of vitamins and minerals that support anti-inflammatory properties in the body and give the brain the nutrients needed to produce neurotransmitters (like serotonin) needed for cognitive wellness.
Certain foods have essential bacteria that enrich the microbiome and facilitate teamwork between the gut and the brain. Include these foods on your shopping list to support better mental health.
Probiotics: sauerkraut, yogurt, kefir, kombucha, kimchi, tempeh
Prebiotics: apples, green bananas, garlic, leek, whole-grain oats, asparagus
Healthier Diets Also Avoid Processed Foods
Some diets naturally lean towards these “gut-friendly foods” and limit processed foods that can damage the gut-brain relationship. For example, the Mediterranean diet – heavy in fruits, vegetables, nuts and legumes, with a moderate allowance of poultry, eggs and dairy, and only an occasional serving of red meat – is associated with increased longevity and lower rates of heart disease. But that’s not all. Regions that adopt the fresh produce approach of the Mediterranean diet also see lower rates of depression and mental health concerns compared to those with diets high in processed foods.
Coincidence? Not really. We’re only just beginning to understand the interconnectedness between body and mind. But we now know that what you eat doesn’t affect the vitals and waistline only – it impacts mental wellness, too.
