Have you ever experienced “butterflies” in your stomach on a first date or before an interview? This is just one instance in which we can tangibly feel the connection between our emotions and our gut. However, the gut-brain connection is much more extensive. For example, a whopping 90% of serotonin—a neurotransmitter that influences learning, memory, sleep, sexual behavior, and hunger—can be found in the gut. It is no surprise that those with conditions such as Ulcerative Colitis, Irritable Bowel Disease, and Crohn’s Disease often experience depression and anxiety, which are characterized by decreased serotonergic activity. This also raises the important topic of how diet affects the gut and, by extension, our mental health.

Nutritional psychiatry, the study of the connection between diet and mental health, is a rapidly growing field as we explore alternative treatments in place of conventional pharmaceuticals. Over the last decade, several studies have confirmed that the more an individual consumes a highly processed “Western” diet, the higher their risk of developing a mental disorder, such as depression or anxiety. Conversely, the Mediterranean diet—rich in vegetables, fruits, legumes, lean proteins, and healthy fats—has gained significant attention for having the opposite effect, protecting individuals from mental disorders.

Anxiety disorders, in particular, have been strongly correlated with the activation of the microbiota-gut-brain axis, which includes the nervous, immune, and hormonal systems. When considering this axis, the potential for incorporating probiotics and proper nutrition as treatments for anxiety and other psychiatric disorders becomes apparent.

Moreover, a poor diet is generally associated with a greater chance of obesity. Alzheimer’s disease and depression are comorbidities of obesity, leading scientists to believe that vascular impairment may play a role in the development of dementia and psychiatric dysfunction. Additionally, glucose regulation, which can be achieved through a diet rich in whole foods like protein and fiber, can help combat cognitive decline.

To best protect your gut and mental health, it is recommended to consume a diet focused on whole foods, including fresh fruits, vegetables, legumes, and lean proteins such as grass-fed met or wild-caught fish. An important key to maintaining consistency with a healthy diet is finding recipes that excite you, trying new things regularly to keep it fun, and enjoying meals with loved ones.

Sources:

Cambridge University Press - “The role of diet and nutrition on mental health and wellbeing”

The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health