What part of your diet has the greatest impact on your brain function, mental health and wards off depression and anxiety?
Much of the latest nutrition research has been focused on our micro biome or gut health.
Your microbiome is the collective bacteria that lives in your body – the trillions of microscopic bacteria that live within your gastrointestinal tract, and weighs around the same amount as your brain. It is now considered by modern scientists as an organ – much like the brain, liver, kidneys. It is seen as the control centre for our body, as it is responsible for producing and sending essential neurotransmitters to the brain and regulating our hormones. This in turn has a major impact on metabolism and weight management, mental health, immune system function, and overall mood and wellbeing.
So how does your microbiome relate to brain function and stress?
• 90% of the body’s serotonin is made in the gut. Serotonin is affected by the health of your microbiome and is responsible for a healthy mood, sense of calm, optimism and appetite regulation.
• Gut bacteria produce and respond to other chemicals that the brain uses which regulate sleep, stress and relaxation such as melatonin, dopamine, adrenalin, acetylcholine and GABA.
• Without a healthy microbiome you will be unable to produce enough of the essential neurotransmitters and hormones that are needed for proper brain function and mental health.
So what should you eat to create a healthy microbiome?
A lot of people have now heard of Probiotics but we also need Prebiotics, plus healthy fats, polyphenols (a type of antioxidant) and good stomach acid to help breakdown the food.
Lets take a look at each.
1. Prebiotic foods are those that provide the fibre for the friendly bacteria to feed on. They are usually non-digestible plant fibres. The main prebiotic compound is inulin and is found in onions, leeks, radishes, garlic, asparagus, tomatoes, carrot and kiwi fruit.
2. Probiotics are foods that contain living bacteria and help to restore and renew our microbiome. Foods containing natural probiotics are fermented foods such as sauerkraut, kimchee, fermented vegetables, good quality yoghurt, kefir, kombucha and miso. These foods are part of almost every traditional food culture but have been drastically reduced over the past 100 years due to pasteurization, canning and refrigeration. Consumption of probiotic foods on a daily basis helps to reduce inflammation in the GUT and reduce the absorption of toxins. Making your own probiotic foods is the best source or you can now find good quality items at most farmers markets, and even in some good fruit and veggies shops and deli’s. Look for them in the chilled section – anything on the shelves is most likely pickled in vinegar and has no probiotic nature.
3. Polyphenols are a type of antioxidant that helps protect from free radical damage, and reduce the growth of toxic bacteria. They are easily found in most fruits and vegetables – choose a wide variety of colours in your fruit and vegetable selection along with fresh herbs and spices to ensure you a getting enough of these important micronutrients. Good sources are blueberries, cherries, pomegranate, peach, apricot, cabbage, celery, spinach, cloves, garlic, cinnamon, peppermint, cumin …. The list goes on !
4.Healthy fats are essential as the cell walls are made of fat, so as the cells regenerate, which is rapid in the GUT , they require fat.
Our most important healthy fat is Omega 3 which helps to reduce inflammation and build healthy digestive system. The best and most absorbed source of Omega 3 is from Oily fish such as Salmon, Sardines and Mackerel. Other sources of healthy fat is from nuts and seeds, avocado and olive oil.
5. Stomach Acid- In order to absorb nutrients from the foods you eat, you need to have a good level of stomach acid and a healthy microbiome so that essential enzymes can be produced by the small intestine and allow the absorption to occur. Two simple ways to improve your stomach acid are by drinking a squeeze of lemon juice or tablespoon of apple cider vinegar in a glass of water each morning.
What should you avoid to help develop a healthy microbiome ?
Processed foods, sugar and artificial flavours and colours contribute to inflammation, poor digestion and an increase in toxins.
Snacking of items such as soft drinks, chips, biscuits, cakes, flavoured rice crackers, processed noodles, instant soups, muesli bars etc do not provide any beneficial nutritional value and should be avoided. Instead op for foods with one ingredient such as vegetable sticks, fruit, beans, legumes, eggs, nuts and seeds, or full fat whole milk (unflavoured), natural yogurt.
My absolute favourite study snack any time of the day or night is a boiled egg – it’s packed full of healthy protein and fat –providing satisfaction and fuel for hours. Homemade nut and seed mix would be my next favourite choice – but watch the quantity – you only need a handful to keep you going between meals.
