How Your Gut Affects Your Mental Health
Sometimes referred to as the “second brain”, the gut is home to trillions of microorganisms that affect the chemical messengers, which we call neurotransmitters, that impact mental health. Some of these neurotransmitters include serotonin, GABA and dopamine, which all play vital roles in mood regulation.
The Gut-Brain Connection
The bidirectional communication between the gut and brain is a complex system. The gut microbiome influences the hypothalamic-pituitary-adrenal (HPA) axis, which mediates the stress response by regulating multiple physiological processes, and affects the immune system and may present a link to many mental disorders exacerbated by immune dysfunction, such as OCD, depression, schizophrenia and anxiety.
Gastrointestinal symptoms and mental health disorders often go hand-in-hand. Appetite fluctuations and weight changes are commonly observed in individuals with depression, while diarrhoea and nausea often coexist with anxiety disorders. Stress, anxiety and mood disturbances also impact functional gastrointestinal disorders like irritable bowel syndrome and peptic ulceration.
How to Eat to Improve Mental Health
Your gut health is directly influenced by the foods you choose to ingest. Consuming certain foods can either positively or negatively impact your mental health.
A randomised controlled study investigated the effects of dietary changes on individuals with major depression and found that improvements in diet quality significantly reduced depressive symptoms.
Improvements in nutrient intake diversify the gut microbiota to support mental well-being. Some general guidelines include;
1. Eat a diverse range of plant foods
Plant foods enrich the gut with an array of good bacteria, increase fibre intake and reduce oxidative stress and inflammation. They’re also a rich source of prebiotics. Eat a variety of whole grains, vegetables, fruits, nuts and seeds.
2. Consume fermented foods
Fermented foods contain bacteria that enhance the function and composition of the microbiome. Foods of focus include tempeh, kimchi, sauerkraut and yogurt. When choosing fermented foods, however, choose the low-sugar and low-salt varieties.
3. Reduce consumption of processed foods
Highly processed foods are linked to poor gut health by heightening levels of harmful bacteria and increasing inflammatory markers. Reduce or eliminate consumption of white flours, sodas, pastries and processed meats. For healthy alternatives, check out my recipes here.
If you’re struggling with mental health, or simply want to know which foods you should be eating to feel your best, make an appointment. Together we can explore your concerns to formulate a treatment plan specific to you.
References
Butler, M. I., Mörkl, S., Sandhu, K. V., Cryan, J. F., & Dinan, T. G. (2019). The Gut Microbiome and Mental Health: What Should We Tell Our Patients?: Le microbiote Intestinal et la Santé Mentale : que Devrions-Nous dire à nos Patients?. Canadian journal of psychiatry. Revue canadienne de psychiatrie, 64(11), 747–760. https://doi.org/10.1177/0706743719874168
Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota's effect on mental health: The gut-brain axis. Clinics and practice, 7(4), 987. https://doi.org/10.4081/cp.2017.987
Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23 (2017). https://doi.org/10.1186/s12916-017-0791-y
