The well-known saying “you are what you eat” is particularly relevant when considering the impact of diet on our immune systems, lifespan, and mental well-being.
Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist and the author of “Calm Your Mind with Food,” underscores the significant influence of diet on mental health. She notes that the way our body processes food affects the trillions of microbes in our gut, which in turn impacts our mental health over time. Poor dietary choices can lead to gut inflammation, which may contribute to mental health issues like anxiety.
To address these concerns, Naidoo recommends shifting to healthier dietary habits. Here are four simple diet modifications to improve brain health:
- Increase Fiber Intake
Naidoo emphasizes the importance of consuming more fiber. A 2021 study published in “Complementary Therapies in Medicine” associated a higher intake of dietary fiber with a reduced risk of depression. Effective sources of fiber are plant-based, including:
- Colorful vegetables such as leafy greens
- Beans and legumes
- Flax seeds
- Healthy whole grains
- Add Polyphenol-Rich Foods
Naidoo advises incorporating a variety of colorful, polyphenol-rich foods into your diet. These diverse plants and vegetables support the gut microbiome. Foods that are high in polyphenols include:
- Carrots
- Blueberries
- Strawberries
- Nuts like hazelnuts and pecans
- Black olives
Naidoo highlights that these foods offer anti-inflammatory and antioxidant benefits, contain fiber, and provide essential micronutrients.
