How What We Eat Affects How We Feel

Suzanne Sparrow
AdvDip (Nut), AdvDip (Nat)

Ever noticed how you crave chocolate when you’re due for your period? Or chips when you’re feeling stressed? That’s because there is a link between the gut and the brain, known as the gut-brain axis, which means what we feel influences what we eat, and what we eat influences how we feel. And this gut-brain axis is directly influenced by our gut bacteria.
 
The bacteria in our gut, known as the microbiota, serves many purposes – two of which are to help digest the food we eat and produce certain nutrients, such as vitamin K; and to produce neurotransmitters like serotonin, which act as our “feel-good” hormones. This is what happens in a healthy gut anyway. In an unhealthy gut, there is an imbalance between the “good” and “bad” bacteria, which is known as dysbiosis. This imbalance not only causes digestive symptoms, such as reflux, bloating, diarrhoea and constipation, it also results in mental health symptoms, including anxiety, depression, poor stress response and insomnia.
 
Our diets play a key role in the balance between these good and bad bacteria. Here are my top 5 foods to cut down on to create better digestive and mental health:

1. processed carbohydrates: soft drinks, lollies, cakes and biscuits, and bread and pasta rob the body of essential nutrients and result in gut dysbiosis, which can lead to feelings of depression and anxiety
2. alcohol and caffeine: they are both central nervous system depressants, which can make mood symptoms worse
3. artificial sweeteners: aspartame blocks the production of serotonin, and your good gut bacteria hates it!
4. processed vegetable oils eg. margarine and canola oil: unlike healthy fats, these kind of fats are inflammatory, which is a major factor in depression
5. gluten: studies have shown that a diet containing gluten, which is found in wheat, rye, barley, spelt and oats, is linked to increased feelings of depression and anxiety, fatigue, irritability and memory problems, even when digestive symptoms are not present

 
By introducing positive nutritional habits, you can create a gut environment in which the good bacteria thrive and the bad bacteria can’t. Try these 5 simple tips to improve your gut and mental health:

1. focus on an anti-inflammatory, whole food diet (inflammation is a key factor in mental health conditions): lots of fresh fruit and vegetables – especially dark green leafy veggies, good quality protein, whole grains and legumes, nuts and seeds, and healthy fats like olive oil and avocadoes
2. add in anti-inflammatory herbs where you can, such as turmeric, ginger, rosemary, cinnamon and cloves
3. include foods high in tryptophan (the precursor to serotonin): free-range eggs, wild-caught salmon, organic chicken, sesame seeds, bananas, rolled oats are all great sources of this wonderful amino acid
4. heal your gut: create a healthy gut environment by eating these foods groups often:
   • prebiotic foods to feed your good gut bacteria eg. onion, garlic, kiwi fruit, oats, chia seeds and green tea
   • fermented foods to introduce good bacteria into your gut eg. yoghurt, sauerkraut, miso, kombucha, kefir
   • healing foods, such as bone broth and coconut oil, to heal the gut lining
5. filter your water: chlorine and fluoride in tap water wipe out your good gut bacteria

 
Once you implement these healthy habits, if you’re still experiencing symptoms of poor digestive or mental health, consider seeing a qualified naturopath to have your gut microbiome lab tested so that your naturopath can devise an individualised treatment plan to suit your specific needs.
 
 
Suzanne is a qualified Nutritionist and Naturopath who works out of “The Natural Health and Wellness Clinic” in Somerville. Her areas of special interest include digestive health, and mental health disorders. Appointments to see Suzanne can be made by calling (03) 5977-7342 or online via www.sparrowholistic.com.au/make-a-booking.html

For more practical health and wellness information, follow Suzanne on social media:
 
https://www.facebook.com/SparrowHolistic/