The good mood diet

Over recent years, growing research has indicated that what we eat and what happens in our gut, has a direct link to our mental health.  

Learning how to support a healthy gut can be part of better mental health and wellness.

What is gut health?

Your gut is where your body digests and absorbs nutrients from foods and gets rid of waste. Including your stomach, intestines and colon, your gut is also host to most of the bacteria that lives in our bodies.

Don’t panic. There are good and bad bacteria and much of the trillions that live inside us are good ones that help keep us healthy. Our gut microbiome (where all the bacteria live) plays a crucial role in things like vitamin absorption, hormone regulation, inflammation, and immune function.    

A healthy gut means you are generally free of symptoms including bloating, stomach pain, constipation, and diarrhoea.

As well as being part of the internal systems that help to keep us physically well, including influencing our risk of chronic conditions such as cardiovascular disease and some cancers, gut health may play an important role in our mental health.

Growing research indicates that when something isn’t quite right in your gut, it can negatively impact your mental health and cause symptoms of depression.

The link between gut health and mental health

Lending a whole new meaning to the expression ‘gut feeling’, what we put into our bodies may partly dictate how we feel emotionally and mentally.

Studies suggest that a diet high in saturated fats, processed foods and refined sugars may feed the unhealthy bacteria that lives in our gut, leading to poor mental health.

Alternatively, diets rich in wholefoods that are high in pre and probiotics, vitamins, minerals and omega-3 fatty acids, may be able to positively impact mood and mental health.

Glossary

Gut microbiome – Host to trillions of microorganisms essential for physical and mental health, your gut microbiome contains bacteria, yeasts and fungi.

Prebiotic – A type of fibre that passes through the gut undigested and stimulates the growth of healthy bacteria. Good sources include garlic, onion, red kidney beans, lentils and dried fruit.

Probiotic – Good bacteria that live in your gut, probiotics support a healthy digestive system and can be found in foods such as yoghurt, sauerkraut, miso and pickles.

How healthy food choices could improve your mental health

A healthy diet might mean one thing to one person, and something quite different to another.

While some people may need to adhere to a type of diet to help support existing health conditions or needs, a healthy diet, according to current health guidelines includes:

• Fruits and vegetables
• lean meats and fatty fish
• extra virgin olive oil
• beans
• spices
• wholegrains.

This kind of diet that relies on wholefoods rather than refined or processed foods is rich in vitamins and minerals, omega-3 fatty acids, pre and probiotics and polyphenols, all of which might affect our mental health.

These compounds can also beneficially affect a range of processes involved in our health and wellbeing, including anti-inflammatory and antioxidant properties. They may also act to protect our hippocampus, the part of the brain associated with mood and cognition,  and of course, the gut microbiota.     

Always consult with your doctor before you change your diet, especially if you have a chronic health condition such as diabetes or heart disease or are taking any medication. 

What does a healthy gut diet look like?

Incorporating as many wholefoods as you can into your daily meal plans will benefit your physical and mental health, but what does the perfect gut health, mood boosting diet look like?

Studies suggest that following a Mediterranean-style diet is beneficial for gut health. This may be because it emphasises whole foods, is based on the five core food groups and has very little processed food.

As a rule, plenty of fruits and vegetables and wholegrain cereal foods, with some protein foods including oily fish, will support a good supply of nutrients for both good health and good mood. Find out more about the Mediterranean-style diet here.

5 tips for improving mood with food

1. Aim for small changes and improvements to your diet rather than a full overhaul. Overly restricting your diet can lead to feelings of stress and unhappiness and may also be unsustainable. Make some smart swaps based on the information here and take it one day at a time.
2. Spend smart to prevent financial stress. A healthy diet doesn’t have to break the bank. Nutrient dense foods like tinned tuna, brown rice and frozen fruits and vegetables are easy, cash-friendly ways to improve your diet.
3. Add a little spice. Herbs and spices can have anti-inflammatory properties, with some studies suggesting that they can be beneficial for lessening symptoms of anxiety and depression while improving taste. 
4. Opt for whole foods and home cooked meals where possible. Evidence suggests that a diet high in refined carbohydrates and sugars found in foods such as fast food, store-bought baked goods and sweets, increases the risk of anxiety.
5. If you’re having trouble with changing your diet or are not quite sure where to begin, consult with your GP as a first step. Seeing an accredited practicing dietitian is also a great resource for effective, evidence-based advice.

If you have extras cover with Medibank, you may be able to claim benefits under ‘Dietetics’ towards consultations with a recognised dietitian. Log in to My Medibank to check what's included in your cover.