Gut health and mental health

Mental health as defined by the World Health Organisation is “a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”

There are many factors that may influence or affect one’s mental health like lifestyle, genetics, psychological wellness, social and environmental factors.

Lifestyle factors like diet, exercise and sleep can be modified for one’s benefit.

Hippocrates once quoted, “all disease begins in the gut” – c. 460–c. 370 BCE.

Gut health has been found as a major component in one’s mental wellness through the gut and brain’s relationship with one another.

The gut, brain and inflammation connection

There is what we call the gut-brain axis which both works at the same time to keep infections and inflammation at bay. Our brain releases hormones that are responsible for our mood, appetite and stress responses, while our gut is the “engine” of our immune system as it houses microbiota that protects the gut lining from toxins and bacteria and help activate the neural pathway between the gut and brain.

This gut and brain connection can be exhibited if an individual is constantly under stress, our immune system will fire up and our body will be in a state of chronic inflammation which can lead to physical and mental diseases.

When you are feeling overwhelmed, stressed out or depressed, one can lead into an unhealthy streak of eating pro-inflammatory foods such as fast foods, empty calorie foods that are high in trans fats and sodium, and large alcohol consumption.

This can also go the same as when you have unhealthy eating patterns, you will become obese, develop diabetes, heart disease or even cancer; which can lead to increased risk for chronic fatigue and developing depression.

In a nutshell, one’s dietary pattern and gut health can significantly impact the development of physical and mental disorders.

How to improve gut health and reduce inflammation

An overall healthy gut means that there is effective digestion and absorption of food, regular bowel and transit time, absence of illness, a healthy population of microbiome, normal and effective gastrointestinal (GI) barrier. Here are some ways on how to improve gut health:

• Following a healthy dietary pattern like the Mediterranean diet is always associated with a good anti-inflammatory response and is beneficial with the gut microbiota. On the other hand, having a poor diet sees a higher concentration of inflammatory markers within the body.

If there is an imbalance of microbiota and the gut lining is damaged, it may lead to inflammation, impaired immune function, mental health disorders and metabolic diseases.

• Avoidance of heavily processed foods is also encouraged since these types of foods have plenty of additives and preservatives that promote inflammation.
• Include prebiotics and probiotics.
• Avoid excessive alcohol and smoking as it causes the decrease of good bacteria in the gut.
• Avoid prolonged use of antibiotics because it may also disrupt the balance of microbiota.
• Get enough sleep since our body repairs best when we get adequate rest.

Diet to reduce inflammation

Traditional style diets like the Mediterranean, Nordic/Scandinavian and Japanese diets have some common characteristics that are associated with decreased inflammation. These are:

• A high consumption of unrefined whole plant foods (whole grains, vegetables, fruits, nuts, seeds and legumes).
• Low in animal products, sweet and highly refined foods.
• Minimal processing in preparation, consumed raw or cooked at low temperatures.
• Use of olive oil as main source of added fat in cooking.
• Increased consumption of fish.
• Moderate dairy intake.
• Low to moderate consumption of red wine/alcohol.

Gut health foods

There are many factors that affect the gut microbiota composition like overall health, age, medication use, mode of birth, hygiene, exercise, lifestyle and diet. Although there is no exact definition of a healthy gut microbiota yet, a diverse microbiota population is considered healthy and consuming a wide range of healthy foods is important to attain this.

A diet that is high in fibre shows that it can aid in maintaining a healthy gut. Prebiotic foods such as whole grains, vegetables, legumes, fruits, nuts and seeds contain various types of fibre that serves as fuel for the gut’s microbiota which are responsible in regulating inflammation. Some examples are oats, barley, wheat bran, garlic, onions, leek, seaweed, apples, bananas, peaches, chickpeas and lentils.

Probiotic foods, on the other hand, are those live good bacteria that is believed to be beneficial for the gut. Examples of probiotic foods are Greek yoghurt, kombucha, kefir, sauerkraut, tempeh, miso, tofu, pickles, kimchi and some cheeses.

Other important foods considered are fish and seafood which are good sources of Omega-3 fatty acids that aid in reducing inflammation. Flaxseed, chia, walnuts, soy products, seaweed, eggs also are good sources.

Practical steps for gut and mental health

Dietary modifications may feel overwhelming but making simple changes every day can make a big impact with one’s gut and mental wellness. Here are some tips that you can incorporate:

1. Try and follow a diet pattern based on whole foods.
2. Enjoy a variety of plant foods: vegetables, fruits, nuts, seeds, whole grains, legumes.
3. Practise mindful and intuitive eating.
4. Avoidance of ultra-processed foods with added sugars, salt and unhealthy fats.
5. Set SMART (simple, measurable, attainable, realistic and timely) goals for yourself when it comes to your health and wellness.
6. Don’t be too hard on yourself and make an effort in organising your thoughts.
7. Embrace positive thinking and build self-confidence through exercise and mindfulness practices such as yoga, meditation or Pilates.
8. Build healthy relationships and avoid toxic people.

If you find managing a balanced food intake a little difficult sometimes, sit down with one of Fernwood’s expert Food Coaches for nutrition guidance. Our Fernwood Pulse member-exclusive online platform is also packed full of delicious and nutritious recipes to complement your health and fitness journey.

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