“As the food we eat interacts with the trillions of microorganisms in our gut microbiome as it is digested, it is broken down into different substances that then impact our mental health over time. .We eat them and make our intestines more prone to inflammation.”
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Inflammation in the gut can lead to several harmful mental health symptoms, including anxiety, says Naidoo.
“Tweaking your diet back to a healthier standard can actually alleviate some of these symptoms,” she points out.
Here are four simple changes you can make to your diet to improve your brain health.
1. Increase dietary fiber
“A simple first step is to increase the fiber in your diet,” says Naidoo.
According to one researcher, “increased total dietary fiber intake” was associated with a lower chance of developing depression. study Published in “Complementary Therapies in Medicine” in 2021.
The best way to get fiber is from plant-based foods, says Naidoo.
Here are some good sources of fiber-rich foods.
- colorful vegetables like leafy vegetables
- Beans and other legumes
- linseed
- healthy whole grains
2. Consume more polyphenols
Naidoo describes this method as incorporating a “kaleidoscope of color” into your diet by eating colorful foods rich in polyphenols. Different plants and vegetables in different colors “represent the level of biodiversity that your gut microbes need,” she says.
Aim to eat more Foods rich in polyphenols like:
- carrot
- blueberry
- strawberry
- Nuts, especially hazelnuts and pecans
- black olives
“These are all very important because they have anti-inflammatory and antioxidant properties.” [and] In addition to fiber, it contains multiple micronutrients that our bodies need,” says Naidoo.
3. Eat foods rich in probiotics
A healthy gut is best for our brains, and our guts love probiotics. You also get more healthy bacteria from fermented foods.
“a study A study conducted a few years ago by a research group at Stanford University and published in the highly respected journal Cell showed that adding fermented foods to your diet can reduce inflammation.'' says the doctor.
At Naidoo, we encourage you to find fermented foods that interest you, such as kefir, kimchi, yogurt, and kombucha.
4. Use more herbs and spices
One of the easiest ways to improve your gut health and also promote brain health is to add more spices and herbs to your diet, says Naidoo. That's “something people tend to overlook,” she added.
“Spices and different types of fresh herbs are Rich in plant polyphenolsrich in antioxidants and anti-inflammatory properties,” says Naidu.
You can spice up your meal with the items below.
- a little turmeric and black pepper
- Capsaicin from chili peppers
- mint
- oregano
- parsley
- time
- Ginger
- garlic
“They give flavor to your food [and] They add depth when making soups or roasting vegetables or salmon,” says Naidoo, but they're also “a powerful part of the kitchen that we can rely on.”
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