5 Best Foods for Gut Health & Mood
As far back as I can remember, I had gut issues & mood problems. My chronic constipation began when I was weaned off of breastmilk when I was 2. My lack of emotional regulation started around the same time.
Growing up, I was pleasant some of the time, but I was also deeply insecure, shy, and living so far from who I authentically was.
Deep down, I wanted to be a star. I wanted to be the center of attention. I wanted to sparkle & shine & get attention and adoration.
But I was terrified to show that side of myself.
I found solace & safety in hiding. In retreating. In suppressing my true nature, and playing it small & safe.
The problem is…you can only deny your nature for so long. Whatever you don’t acknowledge, comes SCREAMING out of you.* So, I would hide my innate desire for spotlight, but then that repressed part of me would unconsciously make me act out as a means of getting the attention it always wanted. So I would oscillate between being a shy, reserved, sweet kid; to a lunatic who was having meltdowns seemingly for no reason.
It took me a LONG time and heaps of research to find out that my gut issues & mood were completely related. The chronic constipation, the bloating, and the digestive discomfort were inextricably linked to the shyness, the lack of confidence, the insecurity, and the outbursts.
Gut-Brain Axis
The connection between gut health and mood, as well as how chronic digestive issues can relate to emotional well-being, is a fascinating area of research known as the gut-brain axis. Here's a breakdown:
Gut Microbiome: The gut is home to trillions of microorganisms collectively known as the gut microbiome. These bacteria, fungi, viruses, and other microbes play a crucial role in digestion, nutrient absorption, immune function, and even mental health. A diverse and balanced gut microbiome is associated with better overall health and well-being.
Gut-Brain Axis: The gut and brain communicate bidirectionally through a complex network of neural, hormonal, and immune pathways known as the gut-brain axis. The vagus nerve, which connects the gut to the brain, plays a central role in this communication. Signals from the gut can influence brain function and vice versa, affecting mood, cognition, and behavior.
Impact on Mood: The gut microbiome produces neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which play key roles in mood regulation. Serotonin, for example, is often referred to as the "happy hormone" and is involved in mood stabilization, sleep regulation, and appetite control. Imbalances in the gut microbiome have been linked to mood disorders like depression and anxiety.
Chronic Digestive Issues and Emotional Well-being: Chronic digestive issues like constipation, bloating, and digestive upset can disrupt the balance of the gut microbiome and trigger inflammation in the gut. This inflammation can send signals to the brain via the gut-brain axis, potentially impacting mood, cognition, and behavior. Additionally, chronic digestive discomfort can lead to feelings of discomfort, frustration, and insecurity, which can affect emotional well-being and confidence.
Nervous System Regulation: The vagus nerve, which runs from the brainstem to the abdomen, plays a crucial role in regulating the autonomic nervous system, which controls involuntary bodily functions like digestion, heart rate, and respiratory rate. Stimulating the vagus nerve through techniques like deep breathing, meditation, and yoga can help regulate the autonomic nervous system and promote relaxation, reducing stress and improving digestive function.
The gut microbiome, the gut-brain axis, the vagus nerve, and the nervous system are all interconnected systems that play essential roles in gut health, mood regulation, and emotional well-being. Chronic digestive issues can disrupt this delicate balance, leading to inflammation, dysregulation of neurotransmitters, and emotional distress. By supporting gut health through dietary and lifestyle interventions, you can promote a healthy gut-brain axis and potentially improve both digestive health and mood.
5 Best Foods for Gut Health & Mood
Although food is just ONE piece of the puzzle, it is an important piece. Here are the 5 best foods for supporting your gut health & your mood:
BEANS & LENTILS
Rich in Fiber: Beans and lentils are high in dietary fiber, which is crucial for digestive health. Fiber adds bulk to stool, promotes regular bowel movements, and supports the growth of beneficial gut bacteria. A healthy gut microbiome, fostered by adequate fiber intake, is associated with improved mood and cognitive function through the gut-brain axis.
Prebiotic Properties: Beans and lentils contain prebiotic fibers, such as oligosaccharides, that serve as fuel for beneficial gut bacteria. These fibers are not fully digested in the small intestine but instead reach the colon where they are fermented by gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), which support gut health and may have positive effects on mood regulation.
Nutrient Density: Beans and lentils are nutrient-dense foods, providing essential vitamins, minerals, and antioxidants that support overall health, including mental well-being. They are rich in B vitamins, magnesium, zinc, and iron, all of which play roles in neurotransmitter synthesis, energy metabolism, and stress response.
Low Glycemic Index: Beans and lentils have a low glycemic index (GI), meaning they are digested and absorbed slowly, leading to gradual and sustained release of glucose into the bloodstream. This helps stabilize blood sugar levels and prevents spikes and crashes in energy levels, which can affect mood and cognitive function.
Plant-Based Protein: Beans and lentils are excellent sources of plant-based protein, which is essential for muscle repair and growth, as well as neurotransmitter synthesis. Protein-rich foods like beans and lentils help support satiety, regulate appetite, and stabilize blood sugar levels, all of which can positively impact mood and overall well-being.
SAUERKRAUT & KIMCHI
Probiotic Content: Sauerkraut and kimchi are fermented foods rich in probiotics, which are beneficial live microorganisms that confer health benefits when consumed in adequate amounts. These probiotics, primarily lactic acid bacteria like Lactobacillus species, help restore and maintain a healthy balance of gut bacteria. They populate the gut with beneficial bacteria, which support digestion, nutrient absorption, and immune function.
Support Gut Microbiome: The consumption of sauerkraut and kimchi can help support a diverse and balanced gut microbiome. A healthy gut microbiome is essential for gut health, as well as overall health and well-being. It plays a crucial role in digestion, immune function, and even mood regulation through the gut-brain axis. By promoting the growth of beneficial gut bacteria, sauerkraut and kimchi contribute to a healthy gut microbiome and may help reduce the risk of gastrointestinal disorders and improve mental health.
Fermentation Process: During the fermentation process, beneficial bacteria break down carbohydrates and sugars in cabbage (sauerkraut) or vegetables (kimchi), producing organic acids like lactic acid and acetic acid. These organic acids lower the pH of the food, creating an acidic environment that inhibits the growth of harmful bacteria and pathogens. The fermentation process also enhances the bioavailability of nutrients in the food, making them more easily absorbed by the body.
Anti-inflammatory Properties: Sauerkraut and kimchi contain bioactive compounds, including antioxidants and phytochemicals, that have anti-inflammatory properties. Chronic inflammation has been linked to various gastrointestinal disorders and mental health conditions, including depression and anxiety. By reducing inflammation in the gut and body, sauerkraut and kimchi may help support gut health and improve mental well-being.
Nutrient Density: Sauerkraut and kimchi are nutrient-dense foods, providing essential vitamins, minerals, and antioxidants that support overall health. They are particularly rich in vitamins C and K, as well as fiber, which are important for immune function, bone health, and digestive health.
PAPAYA
Rich in Fiber: Papaya is an excellent source of dietary fiber, including both soluble and insoluble fiber. Fiber plays a crucial role in supporting gut health by promoting regular bowel movements, preventing constipation, and supporting the growth of beneficial gut bacteria. A healthy gut microbiome is essential for overall digestive health and can impact mental health through the gut-brain axis.
Contains Enzymes: Papaya contains enzymes such as papain and chymopapain, which aid in digestion by breaking down proteins into smaller peptides and amino acids. These enzymes can help improve digestion and nutrient absorption, reducing the risk of digestive discomfort and supporting overall gut health.
High in Vitamin C: Papaya is rich in vitamin C, a powerful antioxidant that helps reduce inflammation and oxidative stress in the body. Chronic inflammation has been linked to various mental health conditions, including depression and anxiety. By consuming foods high in vitamin C like papaya, you can support your body's natural antioxidant defenses and potentially improve mental well-being.
Supports Immune Function: Vitamin C also plays a vital role in supporting immune function, helping the body defend against infections and pathogens. A healthy immune system is essential for overall health and well-being, including mental health. By consuming papaya and other vitamin C-rich foods, you can help support your immune system and potentially reduce the risk of illness and inflammation-related mental health issues.
Provides Essential Nutrients: Papaya is a nutrient-dense fruit that provides essential vitamins, minerals, and antioxidants necessary for overall health. In addition to vitamin C, papaya contains vitamin A, vitamin E, folate, potassium, and magnesium, among other nutrients. These nutrients play various roles in supporting overall health, including gut health and mental health.
CACAO
Rich in Polyphenols: Cacao is packed with polyphenols, particularly flavonoids, which are potent antioxidants that help reduce inflammation and oxidative stress in the body. Chronic inflammation has been linked to various gastrointestinal disorders and mental health conditions, including depression and anxiety. By consuming foods rich in polyphenols like cacao, you can support gut health and potentially improve mental well-being.
Prebiotic Properties: Cacao contains prebiotic fibers that serve as food for beneficial gut bacteria, promoting their growth and activity. These fibers help nourish the gut microbiome, supporting a diverse and balanced microbial community. A healthy gut microbiome is essential for proper digestion, nutrient absorption, and immune function, all of which can impact mental health through the gut-brain axis.
Mood-Enhancing Compounds: Cacao contains several compounds that have been shown to support mood and mental well-being. One of these compounds is theobromine, which acts as a mild stimulant and can help improve mood and cognitive function. Cacao also contains phenylethylamine (PEA), a compound known as the "love hormone," which may promote feelings of happiness and well-being.
Magnesium Content: Cacao is a good source of magnesium, a mineral that plays a crucial role in supporting nerve function, muscle relaxation, and mood regulation. Magnesium deficiency has been associated with increased stress, anxiety, and depression. By consuming cacao and other magnesium-rich foods, you can help support your body's natural stress response and potentially improve mental health.
Brain-Boosting Nutrients: Cacao contains various nutrients that support brain health and cognitive function. These include vitamins like vitamin E and B vitamins, as well as minerals like iron and zinc. These nutrients play essential roles in neurotransmitter synthesis, energy metabolism, and antioxidant defense systems in the brain.
Antioxidant Benefits: Cacao is one of the richest food sources of antioxidants, which help protect cells from damage caused by free radicals. Antioxidants support overall health and well-being, including gut health and mental health, by reducing inflammation and oxidative stress in the body.
NUTS & SEEDS
Rich in Fiber: Nuts and seeds are excellent sources of dietary fiber, including both soluble and insoluble fiber. Fiber plays a crucial role in supporting gut health by promoting regular bowel movements, preventing constipation, and supporting the growth of beneficial gut bacteria. A healthy gut microbiome is essential for overall digestive health and can impact mental health through the gut-brain axis.
Prebiotic Properties: Some nuts and seeds, such as almonds, pistachios, flaxseeds, and chia seeds, contain prebiotic fibers that serve as food for beneficial gut bacteria, promoting their growth and activity. These prebiotic fibers help nourish the gut microbiome, supporting a diverse and balanced microbial community. A healthy gut microbiome is essential for proper digestion, nutrient absorption, and immune function, all of which can impact mental health.
Omega-3 Fatty Acids: Certain nuts and seeds, such as walnuts, flaxseeds, and chia seeds, are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids have anti-inflammatory properties and support brain health, cognitive function, and mood regulation. Consuming foods rich in omega-3 fatty acids may help reduce the risk of depression and anxiety and support overall mental well-being.
Magnesium Content: Nuts and seeds are also good sources of magnesium, a mineral that plays a crucial role in supporting nerve function, muscle relaxation, and mood regulation. Magnesium deficiency has been associated with increased stress, anxiety, and depression. By consuming nuts and seeds, you can help support your body's natural stress response and potentially improve mental health.
Antioxidant Benefits: Many nuts and seeds are rich in antioxidants, including vitamin E, selenium, and phytochemicals like polyphenols. Antioxidants help protect cells from damage caused by free radicals and reduce inflammation in the body. Consuming foods high in antioxidants may help support overall health and well-being, including gut health and mental health.
Protein and Nutrient Density: Nuts and seeds are dense sources of protein, vitamins, minerals, and healthy fats, making them valuable additions to a balanced diet. Protein helps support muscle growth and repair, while vitamins and minerals play essential roles in various physiological processes, including neurotransmitter synthesis, energy metabolism, and antioxidant defense systems in the body.
There you have it. I highly recommend looking at some of my recipes, including this yummy butter chicken-inspired chickpea stew, as resources to support both your gut health & your mental health.
*by the way, if you are interested in this conversation about repressed parts, I highly recommend that you listen to episode 164, “Am I the A**hole: The Common Root of All Relationship Problems,” to find out how— available everywhere you listen to podcasts (including on Apple/iTunes here) and the full video is available on Spotify here.
