It seems that every day there is more and more information available to us about what we should and shouldn’t eat, to make our bodies healthy, strong and slim. But what about the impact of what we eat on our mood and mental health?
New research is emerging all of the time about how the food we eat directly influences our mood. This is important for all of us, not just those suffering from mental health issues such as depression and anxiety.
Emerging research is finding that good gut health is a key factor for positive mood and emotional health. The food and mood centre here in Melbourne emphasise the importance of good gut health for both physical and mental health. To improve gut health they encourage reducing processed foods and increasing colourful fiber-rich, prebiotic and probiotic foods.
In my own experience, I have seen how improving my gut health has also greatly improved my mental health. In the past, I was diagnosed with both SIBO and leaky gut syndrome and I know all too well the impact that these seemingly physical conditions had on my mental health. At my worst, I was not only bloated and in pain a lot of the time, I also felt anxious for no particular reason, had brain fog and often felt antisocial.
As my gut healed, my mood improved and my mind became clearer. I once again felt engaged in life and I wanted to be around other people. One of the most important factors in me getting well was changing the foods I was eating. I really focused on those that healed my gut and reduced inflammation in my body.
I am happy to report that my gut is now in good shape. I still avoid gluten and dairy foods and eat a diet low in sugar and this is something that may never change, which I am completely okay with if it means I have a happy belly and a calm mind.
Below is a list of the foods I eat most days that I believe have contributed to healing my gut and calming my mind.
Probiotics
Saurekraut
Beet Kvass
Coconut kefir and coconut yogurt
Prebiotics
Tigernuts
Resistant starch – cooked and cooled potatoes and green banana flour
Fiber-rich foods
Chia, flax, and hemp seeds
Pumpkin seeds
Celery, broccolini and green peas
Gut soothing
Slippery elm powder
Gelatine and collagen (https://greatlakesgelatin.com/storefront/)
Aloe vera juice
Bone broth
Here is one of my favourite ways to get lots of fiber, colour, pre, and probiotics in one bowl.
Gut loving smoothie bowl
1/2 tablespoon cacao powder
1 tablespoon MCT oil
1/2 cup blueberries
1 cup fresh or frozen spinach
1/2 avocado
1/2 cup coconut yogurt
1 teaspoon bone broth concentrate
1-2 tablespoons collagen
1/2 cup water, aloe vera juice or unsweetened almond milk
Few drops plain or vanilla stevia
Topping options
coconut yogurt
cacao nibs, hemp or pumpkin seeds
Instructions
1. Combine all smoothie ingredients and blend on high until desired consistency
2. Top with coconut yogurt, seeds and nibs
