The role of digestion and nutrition in mental wellness

Published August 9, 2024 by Zencare Team and written by Amee Dassani, PsyD

Through my own health journey, I have come to the realization that a specific quote is very true: “Let thy food be my medicine and the medicine be thy food”  — Hippocrates.

According to the World Health Organization 20 percent of people are diagnosed with mental illness in their lifetime around the world. Depression has most widely been studied, showing that nutrition can reduce symptoms of major depressive disorder. Symptoms of depression include sad mood, hopelessness, insomnia, psychomotor retardation and thoughts of suicide This article will explore how digestion and nutrition can impact mental health. In addition, specific recommendations on how to manage effective digestion and balance the microbiome to improve mental health will be offered.

The connection between food and mental health

We often hear that what food we consume on a daily basis can impact physical illness such as diabetes, heart disease, and blood pressure. Recent research in the field of psychology suggests that food can impact mental health the same as it impacts physical health. A diet that causes inflammation in the gut was linked to mental health disorders such as depression regardless of age, socio-economic factors and biological factors such as weight. It was found that symptoms decreased when diet was changed in patients diagnosed with depression. Common food allergies and sensitivities include gluten, dairy, nuts, and eggs. It can be helpful to get tested by a medical provider for food intolerances and sensitivities, or try to eliminate each food from your diet for two weeks to see if your mental health improves.

Dr. Bonnie J Kaplan shares in her book, “The Better Brain: Overcome Anxiety, Combat Depression, Combat Anxiety, and Reduce ADHD and Stress with Nutrition” that if one eats healthy food that the brain needs, it will function optimally and reduce mental health symptoms. Dr. Kaplan suggested that mental health improved in those who consumed fiber rich food such as leafy greens, broccoli, asparagus, beans, nuts and fruits. Some people may have food intolerances that impact mental health as well.

Diets that were high in processed foods and sugar were linked to increased gut inflammation and higher rates of mental health disorders such as depression, anxiety and ADHD. Deficiencies in nutrients such as vitamin B, magnesium, vitamin D, zinc and omega 3 fatty acids are also linked to mental health disorders. It’s recommended to consume whole foods as much as possible in order to ensure proper nutrition. Kaplan suggested that the consumption of proper nutrients can aid a therapy client in thinking more clearly, which results in more presence and success in therapy. They are more likely to work on therapeutic interventions on a daily basis to improve their overall life satisfaction and joy.

How stress and trauma may impact digestion

Recently, many studies have shown links between gut health, nutrition and the risk of depression especially in those who have a trauma history. The way the brain processes what we eat seems interconnected with the gut. Research suggests that traumatic events and high stress can cause imbalance in the gut and lead to symptoms such as depression, anxiety and other mental health disorders. If a child experienced trauma in childhood such as physical or emotional abuse, they may be more susceptible to an imbalance in the gut throughout their lifespan.

When the body is in an ongoing trauma response such as fight or flight, or freeze, an imbalance in the microbiota of the gut can be triggered, which may lead to poor digestion and elimination. This means some individuals may require more nutritious food than those who do not have a trauma history.

There is a high rate of consuming unhealthy foods such as sugar, sodas and processed foods in our society. These foods are readily available and cost effective. Our stressful lifestyles can lead to making unhealthy food choices. This sets the stage for a vicious cycle: An individual uses highly processed and/or fast food to cope with the stress and trauma in their life. This food increases inflammation in the gut, leading the individual to feel unwell. The fatigue from the inflammation and general unwell feeling contributes to a decreased coping of stress. An individual who doesn’t feel well enough to cope with stress may choose readily available and cost effective foods for convenience, such as fast food or highly processed food.

Stress can lead to GI-inflammation, which places the body in flight or fight sympathetic state. In order for optimal digestion to occur the body needs to be relaxed in a parasympathetic state to lead to adequate rest and digestion. Please consult your medical provider before making changes to your diet, changing medications or adding supplements. In addition, it is important to get a medical exam by a medical provider if you are having trouble with digestion in order to rule out a medical diagnosis.

10 suggestions to nourish the gut for optimal nutrition and mental health

1. Monitor how you feel after meals — Pay attention to how your mood is impacted after you eat certain foods. Clients have told me that they often feel sad after eating sugar, processed foods and fried food. However, they report feeling better when they consume foods such as high quality protein and vegetables. Monitor times that you are constipated or have more frequent trips to the bathroom.
2. Incorporate mindfulness:
   • Deep breathing — Focus on your breath throughout the day. You can incorporate box breathing into your daily life. This is breath in for a count 4- hold for a count of 4 and breathe out for a count of 4.
   • Yoga — It is great if you can incorporate a yoga class into your schedule. However many of us are very busy with work, children and many obligations of daily life. Thus, you can incorporate a quick 10 minute practice.
   • Meditation — It is helpful to incorporate 20 minutes of deep breathing in the morning and 20 minutes in the evening in order to calm the body and get into a rest and digest state.

3. Take a high quality prebiotic and probiotic — It is worthwhile to take a high quality supplement with the approval of your healthcare provider. Research has suggested that a probiotic may lower anxiety symptoms as the stomach is considered the “second brain” and a balanced gut can create more balance in neurotransmitters. Consult your medical provider before making any changes.
4. Balance vitamin levels — Vitamin B, Zinc, Vitamin D, and omega-3 fatty acids.
5. Incorporate a mediterranean type diet — These diets are rich in the nutrients and vitamins mentioned that foster a health gut and healthy mind:
   • Leafy green vegetables and fruits.
   • Bean, lentils and nuts.
   • Fish rich in Omega 3 fatty acids. If you eat red meat, eat grass fed beef in limited quantities.
   • Whole grains, brown rice, grains such as quinoa and whole wheat bread.
   • Fermented foods such as sauerkraut and kimchi.
6. Incorporate mindful eating habits — Take your time eating meals and chewing completely before swallowing. Notice when you are in a low mood after eating processed food or foods high in sugar and eliminate any food from your diet that you are allergic to or have an intolerance to.
7. Nature walks — This helps with stress management which can in turn create healthy eating habits.
8. Limit eating sugar and processed foods — While some sugar is needed in the diet, only limited amounts which you can get through eating fruits.
9. Take one goal at a time — For example, try to add more vegetables to a meal a day and then move to another goal.
10. Talk therapy — Learn to process deep emotions and learn coping techniques.

If you are experiencing high stress, anxiety or depression, speaking with a therapist and medical provider about your nutrition can be a great step to take to improve your mental health. A medical provider like your primary care physician can help you order the tests you need to assess if you have any vitamin deficiencies, allergies or sensitivities. A therapist can help work with you to see if making sustainable changes to your diet improves your mental health, overall well-being and quality of life.

References

1. Appleton, Jeremy (2019) The Gut-Brain Axis: Influence of Microbiota on Mood and Mental health. Integrative Medicine • Vol.17, No. 4
2. Kaplan (2021) The Better Brain: Overcome Anxiety, Combat Depression, Combat Anxiety, and Reduce ADHD and Stress with Nutrition. Houghton, Mifflin, Harcourt.
3. https://www.who.int/news-room/fact-sheets/detail/mental-disorders