Eating Happy: The Gut-Mood Link

Ever thought your diet only impacts your waistline, not your mood? It’s a common myth that eating healthy is just about physical health. In reality, what you eat plays a crucial role in how you feel emotionally thanks to the Gut-Brain Connection.

The Gut-Brain Connection
The gut-brain connection (or axis) is a powerful link between your digestive system and your brain. This two-way communication pathway means that what happens in your gut can directly impact your mood, and vice versa.

Your gut produces neurotransmitters like serotonin, which is often referred to as the “happy chemical.” In fact, about 90% of serotonin is produced in the gut! A healthy, balanced gut microbiome supports the production and regulation of these mood-enhancing chemicals, helping you feel more balanced and positive.

When your gut is out of balance—due to poor diet, stress, or other factors—it can lead to mood swings, anxiety, and even depression.

Foods That Lift Your Mood

So, what does this mean for what I eat? Lets take a look at some mood-boosting foods that support a healthy gut AND enhance your emotional well-being:

• Whole foods: These provide essential nutrients that support gut health and stabilize blood sugar levels, helping to maintain a steady mood. Some ones in particular include sweet potato, banana, walnuts, flaxseeds, and chia seeds, turkey, salmon, dark chocolate, eggs, pineapple, and Baby spinach!
• Probiotic-Rich Foods: These are often known as fermented foods, which are probiotics because they are live! They can be Greek yoghurt or live yoghurt (opt for the more natural ones, as most others are pasteurised to kill any live bacteria), kefir, sauerkraut, and kimchi
• Omega-3 Fatty acids: These fats are crucial for maintaining good brain function, and they help to reduce inflammation. They include salmon, flaxseeds, walnuts, hemp seeds, and chia seeds (Note: eating chia seeds will only get you benefits if you open them. So when making chia pudding, don’t forget to chew well!)
  Foods That Can Bring You Down

 

Just as certain foods can boost your mood, others can negatively impact it. Here’s a look at foods that might be dragging you down:

• Processed and Sugary Foods
  • Why? These can cause rapid spikes and crashes in your blood glucose levels, leading to mood swings and irritability. High sugar consumption also disruptions your gut microbiota, and can negatively affect your emotional stability
• Artificial Sweeteners
  • Why? Some studies suggest that they can disrupt your microbiome, leading to mood disorders. 80% of your happy hormone (serotonin) is made in your gut buy your microbiome. If they’re feeling happy and healthy, so are you.
• Alcohol
  • Why? Although it may provide temporary relaxation, alcohol impairs nutrient absorption, making it harder for your body to make your neurotransmitters, as well as disrupting your microbiome, and sleep! Good sleep is important for good mood.

Bringing It Together
So, what can I do moving forward?

Here are some practical tips for a mood-boosting diet.

• Incorporate more balanced meals
  • When you pack your snacks and meals with more fibre-rich vegetables, as well as healthy fats and lean proteins, you reduce your blood glucose spikes, and support your gut health
• Include probiotic and prebiotic foods:
  • Adding in live foods each day helps to nourish your gut bacteria. They don’t need much either! A tablespoon of kimchi or sauerkraut each day is enough to get you started
• Stay Hydrated
  • Proper hydration is essential for all body functions and Is always a must in my book. When it comes to your gut, it helps with digestion, and mood stability
• And introduce for mood-boosting foods into your day!

Your diet has a profound impact on your mood, and understanding the gut-mood connection can be a game-changer for your emotional well-being. By focusing on nutrient-rich, mood-boosting foods and avoiding those that can negatively affect your mood, you can support a balanced gut microbiome and achieve a more stable and positive mood.
Remember, it’s not just about what you eat but also how you approach your eating habits. Adopting a mindful and balanced diet can lead to significant improvements in how you feel every day.

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A note on safety: The information provided is not medical advice, nor is it intended to replace a consultation with a medical professional. Please inform your physician of any changes you make to your diet or lifestyle and discuss these changes with them. If you have questions or concerns about any medical conditions you may have, please contact your physician.