Nutritional Tips for Mental Health (Part II)

“Where there is mental illness, there is poor digestion”. One of the primary and essential functions of the gastrointestinal (GI) tract is to absorb nutrients from the food we eat. Plenty of fiber (prebiotics) and fermented foods (probiotics) are critical aspects to creating and maintaining a healthy GI tract.

Prebiotics (soluble indigestible dietary fibers found in raw and cooked onions, garlic, Jerusalem artichokes, leeks, asparagus, wheat, beans, bananas, agave, chia, dandelion, and chicory root) “Set the stage” for healthy bacteria to grow within the gut and protect the gut from harmful bacteria.

There are 400-500 different kinds of healthy bacteria that live inside the gut. This bacteria promotes a healthy digestive system. Probiotics aid in the production of both GABA and serotonin ( both of which are shown to reduce stress and decrease anxiety). Maintaining healthy levels of bacteria in the gut supports healthy neurotransmitter activity in the brain. A good source of probiotics include fermented foods such as sauerkraut, kombucha, kimchi, miso, micro-algaes, brewer’s yeast, yogurt and cheeses (with live cultures), as well as probiotic supplements.

TAKE AWAY - Eat plenty of fiber and fermented foods for a healthier mind-body!

THE ABOVE LISTED NUTRITIONAL TIPS ARE REFERENCED FROM THE TEXT

“NUTRITION ESSENTIALS FOR MENTAL HEALTH - A COMPLETE GUIDE TO THE FOOD-MOOD CONNECTION” BY LESLIE KORN