BOSTON – We all know the importance of healthy eating in maintaining good physical health and avoiding cancer, heart disease and diabetes. But there’s also growing evidence that what you eat also plays a key role in your mental health.
“The gut and the brain, although they are different parts of the body, they come from the exact same cells in the human embryo,” explained Dr. Uma Naidoo, a general mass nutritional psychiatrist. “Chemical messages are sent up and down between the gut and the brain. I like to call it a two-way text messaging system, a kind of constant communication.”
Dr. Naidoo is the author of This is your brain on fooda guide to foods she says can help combat depression, anxiety and a whole host of mental health issues.
According to Naidoo, our plate is a powerful tool, especially for those who are reluctant to take medication. The first step, she says, is to move away from the standard American diet, which is filled with ultra-processed, high-sugar foods. “If we eat badly and only eat the standard American diet, then we’re not just gaining weight, [it is] leading to worsening of symptoms such as mood disorders and anxiety,” she said.
So what does our gut want? “Fiber is essential for the gut. As Americans, we tend to think about protein all the time,” she said.
This is where fruits, vegetables and whole grains come in. But Naidoo says we should also look at a few additional food groups.
Prebiotics: garlic, leeks, onions, bananas and oats
Probiotics: Plain unsweetened yogurt
Healthy fats: olive oil, avocados
Fermented foods: Kimchi, Kombucha
Leafy greens
“The folate in leafy greens, vitamin B9 is essential to help improve your mood because low folate is associated with low mood,” she said.
You can also find mood boosters in your spice drawer. Dr. Naidoo recommends saffron, which is a bit pricey and not used in a ton of cooking. “You should consider taking supplements and talk to your doctor about it, as there is plenty of evidence that it improves mood.”
According to Naidoo, turmeric is also beneficial especially when mixed with black pepper because it activates a certain element of turmeric which makes it more effective.
And don’t forget the best source of vitamin D: a few minutes in the sun every day without sunscreen. “You can’t squeeze this out a window. Vitamin D impacts mood and anxiety.”