The age-old adage “you are what you eat” holds more truth than ever, especially concerning the effects of diet on immunity, longevity, and mental health.
Dr. Uma Naidoo, a Harvard-educated nutritional psychiatrist and the author of “Calm Your Mind with Food,” emphasizes the significant impact of diet on mental health.
She explains that the digestion of food interacts with the gut microbiome’s trillions of microbes, influencing mental well-being over time. Unhealthy food choices can induce inflammation in the gut, potentially leading to mental health issues like anxiety.
Naidoo suggests that adjusting your diet to healthier options can alleviate such symptoms. Here are four straightforward dietary changes to enhance brain health.
- Boost Your Fiber Intake
Increasing fiber is a fundamental step, according to Naidoo. A 2021 study in “Complementary Therapies in Medicine” linked higher dietary fiber intake to reduced depression risk. The most effective fiber sources are plant-based foods, including:
- Vibrant vegetables such as leafy greens
- Beans and legumes
- Flax seeds
- Nutritious whole grains
- Incorporate More Polyphenols
Naidoo advises adding a “kaleidoscope of color” to your diet by consuming various colorful, polyphenol-rich foods. These diverse plants and vegetables support the gut microbiome’s needs. Foods high in polyphenols to include are:
- Carrots
- Blueberries
- Strawberries
- Nuts like hazelnuts and pecans
- Black olives
These foods are valuable for their anti-inflammatory and antioxidant properties, fiber content, and multiple micronutrients essential for the body, Naidoo notes.
