Nutrition For Mental Health

MoodMatters Dietetics

Bringing you the latest information and the happenings in Nutritional Psychiatry

Hi Reader!

Probiotics are a fascinating but often misunderstood topic.

We really need to get away from the idea of "good" and "bad" bacteria and focus on increasing the diversity of the gut microbiome.

Now, nobody's saying that all types of microorganisms are good. Pathogenic bacteria are obviously a "bad" bacteria. But I often see individuals wanting to increase one particular strain of bacteria and supplementing only that.

Instead, we should use food to create an environment that is beneficial to a wide range of microbiota. But why should we focus on the gut microbiota in the first place?

How Probiotics Influence the Gut-Brain Axis

Probiotic microorganisms are essential for optimal digestive health and profoundly affect the brain. Here's how probiotics influence the gut-brain axis:

Neurotransmitter Production: Certain strains of probiotics help produce neurotransmitters like serotonin and dopamine. These chemicals are vital in mood regulation, stress response, and cognitive function.
Immune System Modulation: Probiotics support a healthy immune system, reducing inflammation in the gut and throughout the body. Chronic inflammation is linked to several mental health disorders, including depression and anxiety.
Barrier Function: Probiotics strengthen the gut barrier, preventing harmful substances from entering the bloodstream. A healthy gut barrier can reduce systemic inflammation, which is crucial for mental health.
Stress Response: Probiotics can modulate the body's stress response by influencing the hypothalamic-pituitary-adrenal (HPA) axis. A balanced HPA axis helps regulate cortisol levels, reducing stress and positively impacting mental health.

But how do we influence the gut microbiota?

Probiotic supplements are obviously one way. However, the use of supplements is a band-aid at best. 🩹🤕

If the individual doesn't eat in a pattern to support the bacteria, we are essentially creating a pattern of putting "good bugs" in and then killing them.

I often tell my clients to "feed the good bugs." It's a bit silly and usually gets at least a grin out of them.

And for some reason, many people are more willing to eat prebiotic-rich foods if they know they'll also be feeding the microbiome.

I tend to use probiotic supplementation when I have an IBS flare that doesn't settle in a couple of days or after a stomach bug.

Clients with long-term GI problems and individuals who are still far from a diet pattern that supports the microbiome may also benefit from short-term supplementation.

I use AEProbio's Probiotic Guide to help decide which product would benefit my client.

Make sure you evaluate your client for appropriateness. Despite common claims, probiotic supplements are not 100% benign.

How do we "permanently" alter the microbiota?

The only long-term ways to alter the makeup of the gut microbiota are through fecal transplants and dietary changes.

Permanent is in quotes because disruptions can still happen to the microbiota after one of these therapeutic modalities.

Setting aside fecal transplants, we'll focus on nutrition.

Essentially, we need to eat foods that provide a substrate for the health-promoting bacteria to eat.

This is primarily fiber, but unsaturated fats (particularly fish oil) and some polyphenols all feed the good bugs.

The usual suspects are important here: beans, nuts, seeds, whole grains, vegetables, and fruit.

Functional foods are also available, though many people experience worsening abdominal bloating and discomfort from them. Most of these prebiotic functional foods contain chicory root, which is inulin.

We should all know by now to encourage an increase in fiber gradually.

This goes doubly for an individual with a sick gut.

But what kind of fiber?

All fiber is beneficial to your gut. However, inulin and resistant starch are powerhouses.

Inulin is found in onion-y things (onion, garlic, shallot, leek), whole wheat, and Jerusalem artichokes.

Starchy foods that have been cooked and then cooled for at least 4 hours in the refrigerator contain resistant starch. Potatoes seem to be the best at this. Green bananas are another good source of resistant starch.

And where do fermented foods fit in?

I aim to eat prebiotic foods several times throughout the day and fermented foods at least four days per week.

Fermented dairy, such as yogurt and kefir, have the best research backing them. However, other fermented foods, such as sour kraut, kimchi, pickles, and tempeh, are likely beneficial.

As long as they are actually fermented, not brined.

Putting it all together

Regular recommendations for fruits, vegetables, and whole grains absolutely apply here. We will be well over halfway there once the dietary pattern roughly matches USDA recommendations.

After that, we start nitpicking.

Can we have a source of inulin at least once per day? What about resistant starch? How often do we include yogurt as a high-protein snack? Can we also add some nuts and seeds daily?

And beyond that, increase the variety of fruits and vegetables. Broccoli is great, but less so if it's the only vegetable you eat. I find those chopped salad kits handy for this, and it's more budget-friendly than trying to buy all of those ingredients separately.

I also add a bunch of pico de gallo to eggs and keep mashed avocado on hand to use as a spread for wraps and sandwiches.

My Personal Gut-Friendly Meal

For me, one particular meal works wonders at keeping IBS symptoms at bay: baked potatoes.

I buy 3-4 russet potatoes every week. When I cook dinner next, I scrub them, spray them with cooking oil, and sprinkle them with salt and pepper. I cook them at 425°F until the inside is fork tender and the skin is crispy.

Then, after dinner, I put the potatoes in a container in the fridge. Throughout the week, I eat these, typically with lunch.

I put the potato in a bowl, chop it up, sprinkle it with cheddar cheese, and reheat the whole thing. Then I top it with Greek yogurt; however much looks good, it will probably be about 1/2 cup or so.

I also add other stuff sometimes, usually leftovers from other meals, such as green onions, other veggies, beans, etc.

You could make similar lunches with pasta, sweet potatoes, or rice, too!

Last Tip

Consider the Nerva app for gut-directed hypnotherapy. It works wonders for IBS symptoms and is great for stress relief and getting to sleep.

Jennifer Hanes MS, RDN, LD

P.S. In other news, I have recently released a toddler coloring book!

This coloring book has designs with simple, silly images of fruits and vegetables. All images are one-sided, so they can be removed and displayed without losing the image on the back.

That also provides a nice bonus page for little artists!

Also included is a parent's guide for talking to your littles about food and their bodies so they grow up with a healthy relationship with food and self!

I'm so excited that this is finally ready to share! For a limited time, if you purchase at this link, you can get 10% off. I'd love for you to share if you know anyone who could benefit from this!