The connection between food and our mentality

What we eat impacts far beyond how we look and feel physically. How we fuel our bodies is also how we fuel our minds. What we eat can impact our behaviors, moods and mental well being.

For instance, you may be familiar with serotonin, a neurotransmitter which regulates sleep, appetite and moods. Being a neurotransmitter, we may associate serotonin most closely with the brain. However, 95% of serotonin is actually produced in the gastrointestinal tract. Serotonin produced in the gut is layered by neurons not only aiding in digestion but also influencing our emotions.

Within the gut, billions of microbes reside protecting against inflammation, improving absorption of nutrients and activating the communication pathways between the gut and brain. The health of the gut microbiome is determined by its diversity. What we consume can either improve or destroy the diversity of the microbes within our guts; therefore, impacting levels of inflammation, nutrient absorption, digestion, mood regulation and energy in the body.

Gut microbiomes which lack diversity often are a result of diets high in refined sugar, artificial sweeteners and low amounts of fiber. Essentially, a highly processed food diet declines the health and diversity of the gut microbiome. Highly diverse, healthy gut microbiomes are often seen in those with diets composed of unprocessed, whole foods and probiotics. Probiotics are a mixture of live bacteria or yeast that add to the microbial population in the body. Cultured or fermented foods can contain live probiotics such as kombucha, yogurt, kimchi, sauerkraut and kefir which can help to diversify and restore the gut microbiome.

Due to the connections between the gut and brain, a healthy mind can be attributed to a healthy gut microbiome. Studies show Mediterranean and Japanese diets composed mainly of vegetables, fruits, unprocessed grains and probiotics have 25-35% lower risks of depression compared to the Western diet composed of highly processed and refined foods. Additional studies show the diversity and health of the gut microbiome can impact emotional regulation in the brain.

Gut & Brain Health Promoting Foods:

• Probiotic foods
  • Probiotics are a mixture of live bacteria or yeast that add to the microbial population in the body. Cultured or fermented foods can contain live probiotics which can help to diversify and restore the gut microbiome aiding in the connection between the gut and brain.
    • such as…
      • Kefir
      • Kimchi  
      • Kombucha 
      • Live-cultured yogurt 
      • Miso
      • Sauerkraut
• Whole foods high in fiber
  • Fiber also helps to increase the good bacteria within the microbiome allowing positive brain health affects via communication from the gut to the brain.
    • such as…
      • Apples
      • Artichoke 
      • Avocado
      • Bananas 
      • Broccoli 
      • Brussels sprouts 
      • Carrots 
      • Chia seeds
      • Chickpeas
      • Flax seeds 
      • Figs 
      • Lentils 
      • Pears 
      • Peas
      • Quinoa 
      • Raspberries 
      • Spinach
      • Strawberries
• Anti-inflammatory foods
  • Inflammation in the gut leads to inflammation in the brain. Therefore, eating anti-inflammatory foods allows for improved gut and brain health as well as protection against long term diseases of the brain such as dementia.
    • such as…
      • Avocados
      • Berries
      • Broccoli
      • Cacao
      • Cherries
      • Chia seeds
      • Extra virgin olive oil
      • Grapes
      • Green tea
      • Mushrooms
      • Peppers
      • Spinach
      • Turmeric
• Omega-3 fatty acid rich foods
  • Omega-3 fatty acids have been shown to have many positive brain impacts such as improved learning, memory and cognition.
    • such as…
      • Chia seeds
      • Edamame
      • Egg yolks
      • Flaxseed
      • Hemp seeds
      • Herring fish
      • Mackerel
      • Salmon
      • Soybeans
      • Walnuts