We have another brain in the gut and we can take care of it through the microbiota. Design your diet so that the relationships between your belly and your head are the best possible.
An imbalance in the microbiota (dysbiosis) can promote an inflammatory state in the body that predisposes to the development of mental illnesses such as depression or anxiety. It can also influence your mood. Consuming too much ultra-processed foods means that many people have fewer types of bacteria in their gut than their grandparents and great-great-grandparents. When indoor biodiversity is reduced, the ability to cope with physical and mental stress situations also decreases. But we can nutritionally support beneficial gut bacteria with the help of prebiotics, probiotics, and symbiotic.
- They are food products rich in indigestible fibers (inulin, pectin, etc.) that stimulate the growth of beneficial bacterial species already present in the colon.
- Probiotics They are those foods or supplements that contain live microorganisms that can be used to modify or improve the intestinal bacterial balance and promote the health of the host and in particular mental health. Hence, they are also called psychobiotics.
- They are products that contain both prebiotics and probiotics. In this way the beneficial effects are multiplied. This is the case of breast milk, kimchi or sauerkraut. There are also symbiotic supplements.
FOODS WITH PREBIOTIC FIBERS REDUCE STRESS
Whole grains, nuts, seeds, fruits and vegetables contain prebiotic fibers that are beneficial for intestinal bacteria. Prebiotics reduce the stress hormone in humans.
Among the prebiotic foods, those that contain carbohydrates accessible to the microbiota (MACs) stand out. MACs are polysaccharides that the microbiota feeds on and are found in foods that contain:
- Apple, citrus fruits, grape, quince, red fruits, pear and orange.
- Inulin and fructo oligosaccharides. Asparagus, onion, garlic, banana, dandelion and chicory.
- Psyllium, agar-agar, chia, flax seeds, borage and fig.
- Resistant starch. Unripe banana, plantain, sweet potato, lentils, peas, buckwheat, chestnuts. Also cooked and cooled rice, potato and oatmeal.
- Mushrooms, algae, oats.
INCLUDE FERMENTED FOODS IN YOUR WELLNESS DIET
Fermented foods have been transformed by the action of microorganisms in a controlled way. There are two types:
- Alive Those that contain live microorganisms and are probiotic: yogurt, kefir, kombucha, kimchi, miso, tempeh, soy sauce, natto (fermented soybeans), sauerkraut and unpasteurized olives. They enrich the microbiota, as they provide healthy microbes.
- Not alive. Sourdough bread, wine, apple cider vinegar or chocolate are fermented without live microorganisms.
CHOOSE THE FOODS THAT MAKE YOU HAPPY
Due to their high content of additives, sugars, sweeteners and Trans or hydrogenated fats, the ultra-processed ones are negative for the microbiota and the mood.
On the other hand, to improve mood, a varied diet is recommended, based on local, seasonal and, if possible, organic products, to ensure the diversity of bacteria, and an adequate amount of vitamins, minerals, fiber and polyphenols. .
Foods rich in omega-3 are especially recommended. They are found in large quantities in our brain and also in foods such as flax seeds. Studies show that they increase the good bacteria in the gut and reduce the risk of brain disorders.
Cocoa, green tea, and extra virgin olive oil are some foods rich in polyphenols, which increase healthy bacteria and improve cognitive functions.
Foods such as sunflower and pumpkin seeds, nuts – especially walnuts -, bananas and eggs are rich in tryptophan and work as natural antidepressants that promote the synthesis of serotonin, the “happiness hormone”.
Microbiota expert Dr. Megan Rossi summarizes her advice in one: Include at least 30 different plant foods on your weekly menu. To achieve this, add a mixture of seeds to breakfast or prepare salads with several sprouts. Each vegetable provides different chemicals that feed the intestinal bacteria. This will ensure that your brain is happy.
KEYS TO CHOOSING A PROBIOTIC SUPPLEMENT
The nutrients provided by a diet based on whole foods are sufficient for our state to be optimal. But if you think you need a temporary boost, you can turn to probiotic supplements to strengthen your gut microbiota and improve your mood. We offer you some tips to choose it:
- Choose it of human origin and “fourth generation”. These types of supplements offer more guarantees that live bacteria will reach the intestine as they resist stomach acidity and have a long shelf life.
- For depression, the Bifidobacterium longum, Lactobacillus acidophilus and Bifidobacterium bifidium strains are recommended.
- Lactobacillus gasseri, Lactobacillus rhamnosus and Lactobacillus longum are preferred for anxiety.
- You can take the supplement at any time, alone or with food, as long as it is not acidic. Do not ingest it with very hot liquids either. The dosage is detailed on the product label. To be more effective, eat prebiotic foods.
- Always consult a healthcare professional before starting to take a probiotic supplement. It is considered safe for most people, but it can promote infections in the immunosuppressed. There are hundreds of different probiotics, as many as possible combinations of microorganisms. The professional will indicate the most beneficial for you.
