Feeding your Gut

Did you know that gut health has one of the biggest impacts on our mental health? The conversation around mental health has become more and more prevalent over the last 10 years with the rise of social media, which has become both a drain on our mental health as we compare ourselves to others 1000s of miles away and a means of broadening and highlighting around mental health. The importance of mental good health has only been emphasised since the onset of the COVID-19 pandemic. But amongst all the mindfulness and the work-life balance chatter is one often overlooked fact - the importance of our gut health in maintaining our mental health, and not just because eating healthily is good for us.

 

What makes the gut so special?

 

Our gut microbiome is often referred to as our ‘second brain’ and with good reason. The gut contains approximately 500 million neurons (nerve cells) which are connected to the neurons in your brain through your nervous system. The vagus nerve is one of the biggest nerves that connects your gut to your brain, and signals are sent in both directions to allow both organs to communicate with each other. The neurons, alongside the millions of microbes that live in your gut help to maintain that communication. The microbes in the gut also produce neurotransmitters that have a huge effect on the way that the brain operates, such as serotonin - which is known for its impact on our mental health, particularly conditions such as depression and anxiety.

 

What role do good gut health and nutrition play in good mental health?

 

So, as we’ve looked at, gut health and brain health are inextricably linked, to the point where it could be said that gut health and brain health are one and the same. It is key that if we want to achieve good mental health we must also achieve good gut health. While physical activity, hydration, and eating a healthy, balanced diet have always been recommendations for maintaining good mental health, research is now showing just how important this is.

 

What can I eat to improve my gut health?

 

Beyond the generic ‘eat healthy’ advice, there are plenty of foods that the gut microbiome loves, that provide all the required nutrients to keep it working optimally, and therefore keep the brain healthier and happier than ever. These include:

• Yoghurt: Live yoghurt is one of the best sources of probiotics and other good bacteria which support your gut microbiome. Yoghurt drinks contain an even higher number of live bacteria than your typical natural or dessert yoghurt.  It is worth being aware that they often have as much sugar as your standard yoghurt in them, so this may be worth factoring in when planning your meals and trying to balance your diet to meet the recommended daily sugar allowance.
• Ginger: Fresh ginger is great at encouraging stomach acid production, which in turn means that food can keep moving through the gut. As an added bonus, it’s also great for boosting your immune system - the amino acids, minerals and enzymes in ginger help to strengthen your defences and stimulate your vitamin B12 production as well.
• Garlic: Garlic has antifungal and antibacterial properties which help to keep the ‘bad’ gut bacteria at bay, balance yeast levels in the gut, and fuels ‘good’ gut bacteria to work the best that they can, while also helping to heal the gut. 
• Olive Oil: Used in salad dressings and cooking as far back as ancient times, olive oil is known to be full of fatty acids and polyphenols, which gut microbes love, and which help reduce gut inflammation and indigestion. Olive oil helps encourage the gut to produce the short-chain fatty acids that impact the ways in which the brain works, making it as good brain food as it is gut food.

Photo by Sara Cervera: Photo by Sara Cervera on Unsplash

Photo by Scarlett Alt: Photo by Scarlett Alt on Unsplash

• Fermented foods: Of course, if you’ve been paying attention to wellness trends in the last few years, you know that the interest in fermented foods is on the rise. With items such as kombucha (fermented tea) and kefir skyrocketing into the mainstream and becoming trendy, it is important to understand why, and how vital they are for our gut and brain health. This is because fermented foods, which also include things like sauerkraut and kimchi, contain probiotic bacteria which are a result of the fermentation process, When introduced to your intestines, these probiotic bacteria, like those in yoghurt will only help to strengthen and reinforce your gut and the health of your body and brain by extension.

 

What else can I eat to improve my mental health?

 

All these gut-friendly foods are fantastic, and great for the gut, brain, and overall body health, but we can’t talk about healing your brain through food without talking a little bit about the other foods that promote good mental health, yet have less of a direct impact on gut health as the foods listed above. Foods that are well known to optimise your brain and help with mental health include:

• Fatty fish: Fatty fish like salmon or tuna are rich in omega-3 fatty acids, which make up half of the acids found in your brain. Omega-3 fatty acids can help to slow memory problems as we age, and if found lacking, are a factor in the increased likelihood of depression.
• Dark chocolate: Yes, one of our favourite treats is actually good for us. Dark chocolate (70% cocoa or greater) contains flavonoids, which are antioxidant compounds that boost mental clarity and focus. There’s also debate as to whether chocolate can chemically make you feel happy, or whether it just tastes good, and therefore makes us feel better. 
• Complex carbohydrates such as wholegrain rice, pasta, and bread are also very beneficial for good mental health - studies have shown that those who eat moderate amounts of whole grains each week have reduced feelings of anxiety. They contain minerals like folate and iron, which help to boost disease prevention, fight cancer and your risk of diabetes, and are one of the lesser discussed foods that your gut loves.