Understanding the gut-brain connection is essential, the gut is often known as the “second brain” — and not without reason!
There have been many scientific links between food and how it influences our behavior and mental health. For example, The National Institute of Health concluded that a healthy gut can positively influence mood and cognitive function.
Gut bacteria play a key role in how effectively you absorb nutrients from your food and help activate neural pathways that facilitate communication between your gut and brain. Around 95% of the body’s serotonin, the “feel-good” hormone, is produced in the gut. Eating the right foods strengthens this gut-brain connection, encouraging your brain to support a better mood and overall well-being.
Choosing nutrient-rich foods like fruits, vegetables, whole grains, and omega-3 fatty acids can help manage stress, anxiety, and even symptoms of depression. In other words, your diet isn’t just about physical health; it’s also key to feeling mentally balanced and at your best.
The Impact of Diet on Mental Health and Behavior: From Flavonoids to Omega-3s
A medical article called ‘Influence of Food Type on Human Psychological–Behavioral Responses and Crime Reduction‘ studied how food affects gut microbiota and mental health. The study explored how certain foods potentially treat mood disorders, such as bipolar disorder, by improving gut health.
These specific foods include herbal extracts and flavonoids. Flavonoids are natural compounds with diverse phenolic structures. These are found in fruits, vegetables, grains, bark, roots, stems, flowers, tea, and wine (and that’s not to say you should drink wine all the time!) So having your five-a-day is not only healthy for your body, but also for your mind.
Numerous studies report (such as one in 2020 and 2021) that there is a link between fruits and vegetables and improved mental well-being. Fruit and vegetables are sources of essential minerals and vitamins such as fiber, magnesium, zinc, and vitamins. Research published in the British Journal of Nutrition found that regular fruit consumption has been linked to feelings of confidence, relaxation, and energy.
Balanced diets with adequate nutrients, such as omega-3, vitamins, and antioxidants, can promote better mental health. These types of foods include:
- Fish: salmon, mackerel, and tuna, rich in omega-3s
- Plant oils: flaxseed, soybean, and canola oils are different types of omega-3.
- Nuts and seeds: Chia seeds, walnuts, and flaxseed are good sources of omega-3s.
- Fortified foods: juices, milk, soy beverages, yogurt, and some brands of eggs, rich in omega-3s.
- Herring: A 3.5-ounce serving of herring provides nearly 100% of the daily recommended intake of selenium. This is alongside 779% of the daily recommended intake of vitamin B12.
Nutrient-rich diets (like those rich in fish and micronutrients) may reduce aggressive behaviors. While high-fat, high-sugar diets can lead to negative mood and behavior changes.
Why does Junk Food have such a Negative Effect?
It’s easy to slip into an unhealthy diet or binge. We’re only human! A YouGov survey discovered that seven percent of people in the UK eat ‘junk food’ every day, and a further 40% eat processed food at least once a week. In consequence, continued unhealthy diets may lead to an increase in the risk of depression.
A continuation of processed, sugary junk foods can hamper the production of happy hormones, such as dopamine and serotonin, leading to an increased risk of depression.
Here are other science-based reasons to give up on junk food:
- Memory problems: with the amount of sugar and saturated fat, research has shown that these ingredients can curb memory and learning.
- Irritability: those who consume fast food often result in feeling more impatient or hurried
- Sugar addiction: Junk foods have high sugar content and can ultimately give you a sugar high but also a sugar crash. The rush of this becomes addictive for many people causing a craving and reliant on the sugar.
- Anxiety: Unhealthy patterns of eating are linked to feelings of stress and anxiety by causing fluctuations in blood sugar levels. Sugar and caffeine also contribute to a ‘high’ that leaves you feeling jittery or leads to mood swings.
- Mood swings: Unhealthy eating can make you mentally unstable with added irritability.
What Diets are Best?
The Mental Health Foundation concluded that eating regularly and following a healthy diet are some of the best things you can do for your mental health. In addition, eating regularly will help keep your blood sugar levels from dropping, which will ultimately stop you from relying on unhealthy sugar highs to keep you going. Moreover, eating the right balance of fats to keep your brain functioning well, in addition to whole grains, protein, fruits, and vegetables, will help regulate moods.
The most effective diet for gut and mental health is said to be the Mediterranean diet. The diet consists of whole grains, fruits, vegetables, healthy fats, and lean proteins such as fish. The diet is high in fiber, omega-3, and fatty acids, which support a healthy gut and have been linked to lower rates of depression and anxiety, in addition to lower rates of cognitive decline.
In addition, for those who don’t eat meat, plant-based diets are also beneficial for our overall health. This diet focuses on vegetarian/vegan foods such as fruits, vegetables, whole grains, nuts, and seeds. The benefits of the diet include improved mental outcomes due to the clean food reducing inflammation in the gut. This is due to the diet’s richness in vitamins, fiber, minerals, and phytonutrients.
Conclusion: Nourish Your Mind Through Your Plate
Understanding a deep connection to what we eat has proven to be vital for our mental health. Prioritizing a nutrient-rich diet and making a conscious decision to eat healthy, whether that’s through a particular diet or not, has the power to change your outlook on life. Who doesn’t want to reduce their risk of anxiety and depression?
So next time you reach for a snack, remember that these choices not only feed your gut but also your mind. It’s also important to be aware that life is about balance and finding the right balance that makes you feel good, inside and out.
