It is at this point that many people see an increase in symptoms, both physical and mental. “They come to me with increasing anxiety and depression, and the onset of new mental health symptoms, simply because the way they eat is disrupting their gut microbiome,” she says. “When the gut is inflamed, it leads to inflammation in the brain because these organs are connected – it’s an ecosystem.”
So what are her tips for eating for better mental health? Below you will find her insights.
Consciously exchange an unhealthy habit for a healthy habit
“Most of us are aware when we’ve picked up an unhealthy habit. For example, during the pandemic, many of us started drinking more wine or eating excessive amounts of ice cream when we were at home because it was a stressful time. Whatever it is for you, it’s worth paying attention to that habit and seeing if you can swap it for something healthier. In my first book, The Food Mood ConnectionThere is an ice cream recipe made from fruit, which is obviously a much healthier choice since fruit is a whole food. You can eat a portion of that and feel full, and you also get the nutrients from the fruit.”
Reach for whole foods…
“…Rather than a processed version of it. A good example is orange juice: eat a real clementine or tangerine instead of drinking the juice. The juice often contains added sugar and the fiber has been removed. Eating real food is so much more important. Another thing to note is that there are often many processed versions of healthy foods. A big thing in the US now is processed cauliflower varieties, including cauliflower nuggets and pizza crusts. If you make it at home and have time to break the cauliflower into pieces and cook it into a crust, that’s great because you know what’s in it, but many of the versions sold in stores are processed and contain additives, which are not healthy. Always look for the real food.”
What should be on your plate
“The more you reach for healthier foods, the better you are able to heal your gut microbiome and feel better. Add more whole foods. I think every plate should have 50 percent of different colorful vegetables and greens; then a lean protein, such as tofu or chicken; then a healthy fat, like a few slices of avocado. You also want some type of grain, like a little quinoa or brown rice.”
Supplements can help
“I don’t think any of us have a perfect diet, so supplements can be great to address nutritional deficiencies. A good supplement for anxiety is ashwagandha; it is bitter in taste, but is supported by good clinical studies. Many are deficient in vitamin D, so it is important to monitor this and supplement as necessary. Globally, the World Health Organization has identified iron deficiency as the most common nutritional deficiency, so make sure you get enough iron from various protein sources in your diet, whether that’s through meat or plants.
Make small and steady changes
“This is a marathon and not a sprint. If you say you’re going to throw away all your food and make ten different changes today, you’re unlikely to stick with it. After three to four days, you’ll start eating the foods you’re trying to avoid, so make small, habitual changes. As you start to feel better, build on this.
