Food to Nourish Your Mind-Gut Connection, According to a Clinical Nutritionist
The notion that the gut and brain are intricately linked is not a new concept. But it is quickly becoming a hot topic in the health industry.
The mind-gut connection refers to the bidirectional communication between your brain and your gastrointestinal tract. ‘Bidirectional’ simply means that your gut talks to your brain just as your brain talks to your gut. This relationship plays a crucial role in your overall health and, notably, your mental well-being. In fact, research has shown that imbalances in the gut can contribute to the development or exacerbation of mental health conditions such as anxiety, depression, and even neurodegenerative disorders.
Remember, just like your gut affects your mind, these mental conditions can have an impact on your gut and your capacity to digest food effectively. So whether you’re working on your mind or on your gut, don’t forget that the two are intimately connected!
Our diet serves as the foundation for our physical and mental well-being. Consuming a diet rich in whole foods, essential nutrients, and beneficial gut-friendly compounds is crucial for supporting mental health. When looking to nourish your mind-gut connection with food, here are a few key aspects to consider:
Your gut microbiome: You may have heard the term ‘microbiome’ thrown around, and whilst it might sound intimidating, it simply refers to the 100 trillion microorganisms residing in your gut. Pretty spectacular, hey! A balanced and diverse gut microbiome, made up of happy bugs, will support the production of beneficial brain chemicals that regulate your mood, cognition, and behaviour. To nurture a healthy gut microbiome, focus on consuming fibre-rich foods, fermented foods, and probiotics. Every little bit counts and the contents of your kitchen can be a powerful tool in improving your overall health. Please note, when increasing fibre in your diet, the aim is to go ‘low and slow’, so avoid making any drastic changes.
Inflammation: Consistently in the research, chronic inflammation has been linked to poor mental health. Don’t get me wrong, inflammation is a life-saving and natural process in the body however, when it becomes dysregulated, over time, it can trigger a cascade of issues. Eating a diet high in processed foods, refined sugars, and unhealthy fats can contribute to inflammation in the body and the brain. Opting for an anti-inflammatory diet, abundant in fruits, vegetables, healthy fats, and lean proteins, can help to reduce inflammation and support your mental well-being. Additionally, exercising for as little as 20 minutes has shown anti-inflammatory effects on the brain and body. So get moving and eat the rainbow!
Nutrient deficiencies: Certain nutrients play a vital role in brain function and mental health. Omega-3 fatty acids, B vitamins, magnesium, zinc, and vitamin D are examples of nutrients that have been associated with improved mood and cognitive function. For personalised supplement recommendations, please book a nutrition consult. A balanced diet that incorporates a wide variety of nutrient-dense foods can help prevent deficiencies and promote mental wellness. We too often get caught up focussing on the calories in food that we can forget the importance of nutrients in food. Food is fuel!
Healing the gut with bone broth and collagen:
When it comes to repairing and healing the gut, bone broth and collagen are powerful and very well-researched. Here's why they deserve a place in your mental health toolbox:
Bone broth: Bone broth is made by simmering animal bones, connective tissues, and vegetables for an extended period, resulting in a nutrient-dense and gut-healing elixir. It is rich in collagen, gelatin, amino acids, and minerals. These components support the integrity of the gut lining, reduce inflammation, and promote the growth of beneficial gut bacteria. Incorporating bone broth into your diet can help soothe and repair the gut, positively impacting your mental health. Additional benefits of bone broth include improved skin health, joint health, immune function and sleep quality!
Collagen: Collagen is an essential protein for maintaining the integrity of your skin, bones, joints, and, yes, your gut lining too. Collagen-rich and collagen-boosting foods include eggs, fish, chicken, citrus fruits, berries, leafy greens, legumes, nuts, seeds, and, you guessed it, bone broth! Alternatively, collagen supplements (of animal origins) are backed by research and shown to aid in strengthening and repairing the gut barrier. By prioritising your gut health, you can improve the digestion and absorption of essential nutrients for mental well-being.
Understanding the vital connection between mental health and nutrition empowers us to take charge of our well-being. By embracing a diet rich in whole, unprocessed foods, supporting your gut health, and incorporating healing elixirs like bone broth and collagen, you can nourish your mind-gut connection and cultivate a positive impact on your mental health. Happy gut = happy mind (and vice versa).
Our wonderful practitioners are here to support you on your health journey and nourish your mind-gut connection. Please contact us or click here to view our multi-modality services.
Chloe Louise
Reference List:
Abrahams, M., O’Grady, R., & Prawitt, J. (2019). Effect of a daily collagen peptide supplement on digestive symptoms in healthy women: 2-phase mixed methods study. JMIR Formative Research, 6(5), 1-14. https://doi.org/10.2196/36339
Choi, F., Sung, C., Juhasz, M. L., & Mesinkovsk, A. (20). Oral collagen supplementation: A systematic review of dermatological applications. Journal of Drugs in Dermatology, 18(1), 9-16. https://pubmed.ncbi.nlm.nih.gov/30681787/
Naidoo, U. (2020). This is your brain on food: an indispensable guide to the surprising foods that fight depression, anxiety, PTSD, OCD, ADHD, and more. Little, Brown Spark.
Rinninella, E., Cintoni, M., Raoul, P., Lopetuso, L., Scaldaferri, F., Pulcini, G., Miggiano, G., Gasbarrini, A., & Mele, M. (2019). Food components and dietary habits: keys for a healthy gut microbiota composition. Nutrients, 11(10), 1-23.https://doi.org/10.3390/nu11102393
Valdes, A., Walter, J., Segal, E., & Spector, T. (2018). Role of the gut microbiota in nutrition and health. Science and Politics of Nutrition, 361(1), 36-44. https://doi.org/10.1136/bmj.k2179
