After the pandemic, anxiety disorders increased by about 25% during the COVID-19 pandemic. Before the pandemic, the American Psychological Association reported that more than three-quarters of adults reported stress symptoms. To make matters worse, studies show that more than 70% of people with mental illness globally do not receive medical treatment. All of this suggests we need more solutions to the most common mental health conditions. Whether you have a formal diagnosis or you’ve just grown tired of playing since the start of the pandemic, anxiety — or, more broadly, a feeling of being far away from your usual peace — seems to be everywhere these days.
Looking at mental health through a functional nutrition lens means we can focus on the relationship between the gut and the brain, using food as a means to improve mental health and emotional well-being. Gut health and brain health are intricately interdependent, and like love, there are good and bad aspects of this relationship. Through the vagus nerve connection, there is two-way “text messaging” between these organs, they are constantly communicating, and the health of one organ reflects the health of the other.
Nutrients in food affect chemicals that can directly or indirectly affect your brain, changing the way you think and feel, including feelings of stress and anxiety. When inflammation occurs in the gut due to an overgrowth of unhealthy bacteria, inflammation also occurs in the brain. When inflammation is present in the brain, stress and anxiety can occur, especially when this inflammation becomes chronic. A wealth of evidence tells us that inflammation in the brain is increased in people with anxiety disorders, so knowing which foods are most likely to contribute to chronic inflammation and avoiding them are powerful steps toward soothing anxious feelings.
These are the key foods to include in your diet to give you a calmer mind and a happier gut.
- Prebiotic Fiber:Vegetables are rich in prebiotic fiber, which feeds and helps maintain a healthy population of bacteria in your gut, reducing neuroinflammation and stress. Prebiotic foods include asparagus, garlic, onions, green leafy vegetables, artichokes, beans, mushrooms, and apples. I recommend including a variety of these vegetables in your diet to ensure a variety of brain-building vitamins and minerals, as well as fiber.
- Greens and Beans: These foods both contain fiber, which nourishes gut microbes and helps keep blood sugar stable. My favorites are arugula, spinach, watercress, and dandelion greens, but all leafy greens can help calm the mind. Vegetables and legumes (including beans and lentils) contain iron – the most common nutrient deficiency in the world.Iron deficiency anemia is a serious health threat, especially to women and children. In the brain, iron is key to neurotransmitter metabolism.Iron deficiency is particularly associated with anxiety in infants, children, and adolescents.
- Polyphenols: One type of polyphenols are flavonoids, such as anthocyanins and cocoa flavanols. Rich in fiber, antioxidants, and vitamins, berries support a healthy gut microbiome and may reduce inflammation. Blueberries specifically contain one of the highest concentrations of anti-anxiety anthocyanins, powerful flavonoids with antioxidant properties that may support brain health by fighting oxidative stress. Wild blueberries even have twice the antioxidant capacity of regular blueberries! Extra dark chocolate contains cocoa flavonoids, a type of polyphenol that may improve mood and anxiety.
- Omega-3 Fatty Acids: Omega-3 fatty acids are extremely powerful tools for reducing inflammation in the gut and brain. They are found in large amounts in wild fish such as salmon, anchovies, tuna, mackerel and sardines, as well as in nuts and seeds such as walnuts, flax and chia seeds. Ingesting Omega-3s can reduce anxiety, brain fog, and cognitive decline, and improve mood.
- Spices: Turmeric with a pinch of spices like black pepper, cinnamon, saffron, rosemary, and ginger not only enhances the flavor and color of your meals, but it’s also rich in antioxidants, micronutrients, and anti-inflammatory compounds that may improve mental health.
- Fermented Foods:A healthy gut microbiome depends on a healthy presence of good bacteria in your gut, and an effective way to replenish these good bacterial populations is through consuming fermented foods! Foods that are naturally rich in live cultures, such as sauerkraut, kimchi, kefir, miso and plain yogurt, are great for mental health. Eating fermented foods along with the fiber-rich vegetables mentioned above is key to maintaining a healthy microbiome and defending against chronic inflammation.