Have you ever had a ‘gut feeling’ about something? It turns out, our intuition may be more grounded in science than we thought. Ongoing research shows a fascinating connection between our digestive health and mental well-being.
As a leader in functional nutrition, FUTURELIFE® highlights the role nutrition can play in promoting mental health.
Sonal Ratan, dietitian at FUTURELIFE®, explains that our gut doesn’t just help with digestion, it plays a crucial role in our overall mood, too. “Our digestive systems and brains are closely linked, with some experts calling the gut a ‘mini brain’ or ‘second brain’ because it contains more nerve cells than the entire spinal cord.”
This complex neural network in the gut – the enteric nervous system – may work independently, but it is in constant communication with your brain. This connection is so intricate that when your gut is healthy, you can experience improved mood and reduced stress. Conversely, gastrointestinal issues can trigger emotional distress, creating a cycle of discomfort.
“While this interconnection contributes to our mental health, the role played by our gut is even more significant,” says Ratan. “Surprisingly, around 90% of the body’s serotonin – a neurotransmitter associated with feelings of happiness – is produced in the digestive tract.”
Serotonin plays a key role in our mood and emotional well-being, sleep patterns, appetite and digestive processes. So, if gut health is important for mental well-being, do our diets influence our emotions?
“The foods we eat may affect how we feel emotionally, and a poor diet could increase the risk of depression and anxiety,” notes Ratan. This is underscored by a recent study that found teenagers consuming a ‘Western diet’, characterised by processed foods and unhealthy fats, face an 80% increased risk of depression compared to those who follow a whole-food diet.
How does your diet influence your mental function? Ratan explains:
- Brain development: The nutrients we get from food become the building blocks for brain tissue, neurotransmitters (which send signals between the body and brain) and enzymes.
- Brain connections: Nutrients like omega-3 fatty acids and zinc stimulate the production of brain proteins, which help improve connections between brain cells.
- Gut health: Healthy gut bacteria are linked to improved mental health, making it essential to eat foods that promote healthy microbiomes.
She offers two easy tips to support mental health:
1. Prioritise complex carbohydrates
When consuming foods containing carbohydrates, your body releases insulin into the bloodstream. Insulin helps cells absorb most amino acids, but leaves tryptophan untouched. This gives tryptophan a unique advantage – it can more easily cross into the brain, where it’s converted into the mood-regulating neurotransmitter serotonin. To optimise this process, choose complex carbohydrates such as whole grains, fibre-rich fruits and vegetables, and legumes. These foods slowly release carbohydrates into your bloodstream, resulting in a steady, controlled insulin response.
2. Include tryptophan-rich foods
Our bodies rely on tryptophan to produce serotonin, known as the ‘feel-good’ hormone, which comes from the foods we eat. Diets rich in tryptophan, especially when combined with carbohydrates, help the body produce this important neurotransmitter. Tryptophan is found in foods like turkey, fish, eggs, lean beef and duck. Green tea, nuts, seeds, turmeric and dark chocolate (with at least 80% cocoa) have also been shown to help increase serotonin levels.
Ratan explains that FUTURELIFE® Smart food™ is another excellent source of tryptophan with essential nutrients like omega-3, zinc, iron and vitamin C – all crucial for supporting mental wellness. FUTURELIFE® also offers its Digestive Wellness range, including FUTURELIFE® Bran Flakes, Crunch Vitality and Crunch Zero.
While diet can play a crucial role in mental well-being, she emphasises psychological health is complex and requires a holistic approach. Consulting with a healthcare provider is therefore always recommended for mental health concerns.
“However, making mindful dietary choices that support both gut and brain health can significantly enhance your overall well-being. By understanding this gut-brain connection, we can empower ourselves to make better nutritional choices every day,” Ratan concludes.
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