Gut Health | Food & Mood Program | healthylife
gut health and mood
So now you’re really into the program, and hopefully, you’ve gained some useful tips and facts, let’s get into the complex (and very important) relationship between gut health and mood. This can often be referred to as the gut-brain axis.
The gut-brain axis
The gut-brain axis is the communication link between the central nervous system, which consists of the brain and the spinal cord, and the enteric nervous system which controls the digestive system. It links the interaction of the emotional and thought-processing parts of the brain with intestinal functions. You might be more familiar with the type of brain-gut connection whereby stress or anxiety may affect digestive health and bowel motions. What’s even more interesting is the research exploring the link between the health of our gut and how this impacts our mood. Let’s explore this with a focus on the gut microbiome.
Probiotics and prebiotics
A healthy gut microbiome includes a diverse range of friendly bacteria that are thriving and in balance. The term dysbiosis refers to an imbalance within your gut microbiome, usually between the types of bugs (the good ones and the bad) that are in there. Emerging research suggests that there is a clear link between gut dysbiosis and mental wellbeing.
Both prebiotics and probiotics may positively impact dysbiosis, and thus mood, lets dig in!
- Probiotics are the live organisms known as bacteria and some yeasts that live throughout our gastrointestinal system to keep it balanced, happy, and healthy.
- A prebiotic is a non-digestible food ingredient that selectively feeds these friendly organisms.
There are promising results from clinical studies that have explored the potential of probiotics and prebiotics to help with improving mental wellbeing. Other studies have found that sleep quality may also be positively linked to bacteria diversity in the gut.
Important note: not all probiotics and prebiotics are equal. It’s important to chat to your healthcare professional about the right probiotic for you. In addition, probiotics and prebiotics are just two of the many ingredients that help to support gut health.
learn more with our gut health program
We break down the science and what you need to know (and do) to support a healthy gut.
Get more mood food on your plate
So now we’ve learned the important role gut health plays in mood, let’s apply this to food. Try to ensure the majority of your food is unprocessed. Often processed foods are void of important vitamins, minerals, and nutrients. Not only that, processed food is often higher in sugar, salt, and saturated fat which negatively impacts the gut microbiome.
Food sources of probiotics include fermented foods such as yoghurt, kefir, sauerkraut, miso, pickles, and kombucha. It’s important to remember not all fermented foods contain live active cultures, so always check the label and if you're unsure, speak with your healthcare professional.
Not all fibre-rich foods fall into the category of prebiotics, but LOTS do! Prebiotics are dietary fibres such as inulin, galactooligosaccharides and fructooligosaccharides. These are found throughout a range of legumes, fruits, vegetables, nuts, seeds, and whole grains. So with that in mind, let’s get into some handy cooking tips.
- Breakfast: Start your day with a fruit salad using fresh, seasonal produce. Berries, kiwi fruit, and pears are examples of high-fibre fruits. Top with a low sugar muesli, or a nut and seed mix, and some fresh greek yogurt for a hit of probiotics!
- Lunch: Give your favourite veggie-packed sandwich or wrap a kick, or add nutritional power to your next salad with the addition of sauerkraut. You won’t be disappointed!
- Dinner: Add a serving of beans or lentils to your favourite casserole for a hit of fibre!
Want more? Here are some great resources:
Recipe inspiration: mexican casserole
Add this delicious Mexican casserole to your dinner favourites.
The Gut Foundation
Check out the handy resources and evidence-based information available around all things gut health!
Keep an eye on your inbox
That’s all for today! Stay tuned for more tips, tricks, advice, and insight to help you on your way to well:
- The importance of healthy fats.
- Key nutrients to support mood.
- Putting it all together with some handy resources!
This page is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.