Growing evidence suggests what you eat plays key role in your mental health
BOSTON – We all know the importance of a healthy diet to maintain good physical health and to avoid cancer, heart disease and diabetes. But there is also growing evidence that what you eat also plays a key role in your mental health.
"The gut and the brain, even though they are different parts of the body, they arise from the exact same cells in the human embryo," explained Mass General nutritional psychiatrist Dr. Uma Naidoo. "There are chemical messages being sent up and down between the gut and the brain. I like to call it a two-way text messaging system, kind of communicating all of the time."
Dr. Naidoo is the author of This is your Brain on Food, a guide to foods that she says can help fight depression, anxiety, and a whole host of mental health conditions.
According to Naidoo, our plate is a powerful tool, particularly for those who are reluctant to take medications. The first step, she says, is to move away from the standard American diet, which is filled with ultra-processed and sugar-laden foods. "If we are eating poorly and we are only eating the standard American diet, then we are not just gaining weight, [it is] leading to worsening of symptoms like mood disorders and anxiety," she said.
So what does our gut want? "Fiber is critical for the gut. As Americans we tend to think about protein all of the time," she said.
That's where fruits, vegetables and whole grains come into play. But Naidoo says we should also lean into a few additional food groups.
Prebiotics: Garlic, Leeks, Onions, Bananas and Oats
Probiotics: Unsweetened Plain Yogurt
Healthy Fats: Olive Oil, Avocados
Fermented Foods: Kimchi, Kombucha
Leafy Greens
"The Folate in leafy greens, vitamin B9 is essential to help elevate your mood, because low folate I associated with low mood," she said.
You can also find some mood boosters in your spice drawer. Dr. Naidoo recommends saffron, which is a bit expensive and isn't used in a ton of cooking. "You should consider supplements and talk to your doctor about it because there is a good amount of evidence that it helps mood."
According to Naidoo, turmeric is also beneficial, particularly when mixed with black pepper because it activates a certain element in the turmeric that 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 get that through a window. Vitamin D impacts mood and anxiety."