Eat Your Way To a Happier Mood With These 7 Foods
What you eat seriously changes how you feel, and not just by how delicious (or dreadful) it tastes. It all comes down to your gut. Yep, it’s a pretty powerful part of your body, and the key to your mental health. Enter the gut-brain axis, a two-way conversation between your gut and brain mediated by the trillions of gut microbes and by-products they produce. Think serotonin (the feel good hormone) and other anti-inflammatory chemicals which reduce inflammation known to drive mental health conditions like depression and anxiety.
When it comes to diet, turns out certain foods specifically nourish your gut microbes and support them in boosting your mood. The one eating pattern that comes out on top is The Mediterranean Diet. It’s full of a gut microbes favourite food to feast on. We’re talking whole grains, legumes, vegetables, fruit, nuts, seeds and extra virgin olive oil. Backed by research, eating more Mediterranean has been shown to reduce depressive symptoms and even support achieving remission!
So, where to start? Here are our top seven foods in a Mediterranean Diet to enjoy daily for a happy gut and happy mood.
Berries
Fresh or frozen, berries boast polyphenols and fibre that gut microbes love. Add berries to cereal, yoghurt, smoothies or make our Berry Vanilla Chia Pots.Spinach
The most versatile vegetable in our books. Not just fibre-filled, spinach is rich in folate needed to make serotonin. Easily wilter through any hot meal, blend into smoothies or toss through salads.Salmon
It’s omega 3 content is the secret. Our brains are essentially built out of omega 3 fats and these fats feed gut microbes. Win-win! PSA: don’t neglect canned and frozen varieties. Make a wrap, build a poke bowl or create a tray bake. Your mental health will thank you for it.Nuts
There’s a lot to love about nuts for your health thanks to their fibre and fat content. Include a handful daily to reap their mood boosting benefits.Extra Virgin Olive Oil
This liquid gold contains monounsaturated fats, a friend to your brain cells, protecting them from harm. Oh, and it’s also pumped with those polyphenols that your gut microbes love.Whole Grains
Think brown rice, quinoa, buckwheat, oats and yes, whole grain bread! It comes back to the types of fibre found in whole grains that selectively feed gut microbes.Beans
Although commonly neglected, chickpeas, lentils, kidney beans and other legumes are one of the richest sources of prebiotic fibre, a gut microbes favourite fuel.
But don’t stop there. The scientifically supported Mediterranean Diet really is an overall eating pattern. So, weaving it into your everyday diet, recipes and lifestyle is key. To support you with eating more Mediterranean, our Mediterranean Diet ebook has you covered.
And if one-on-one personal support is more your preference, our team of Accredited Practising Dietitians are here for you.
