If you have ever found yourself diving into a bag of chips instead of starting to make dinner after a long day at the office, you know the role that mood can play in your eating habits. After gorging on those chips, you may feel bloated, sluggish or unsatisfied. A poor mood leads to poor food, and the cycle continues. Not only does mood affect your food, but the opposite is true as well.
The brain in your belly
Did you know that the gut sends more messages to the brain than the brain sends to the gut? These messages can impact emotions, moods and other mental functions such as your ability to focus and make decisions.
Of all the organs in the body, the gut is the only one that operates under its own brain, as opposed to following the commands of the brain in our head. Scientists refer to the enteric nervous system in our gut as our “second brain,” which contains more than 100 million neurons.
Our gut produces more hormones than any other part of the body, and has a strong influence on serotonin, a well-known mood booster. Research suggests that foods that irritate the gastrointestinal (GI) tract may affect our mental state, putting a damper on our mood. Tuning into our gut could be a key component to reducing stress, depression or anxiety.
Mood boosting foods:
Roots and fruits
Eating root vegetables, fruits, whole grains and other complex carbohydrates enhance the production of serotonin and help stabilize blood sugar, lifting our energy and mood. Mood boosting fruits include bananas, mangoes and berries. Choose carrots or sweet potatoes as your root vegetables.
Lean protein
Studies have shown that a diet rich in selenium may reduce depression. Selenium is found in chicken, turkey, fish, nuts and seeds, and beans and legumes. Fish and nuts are also great sources of omega-3 fatty acids which, like selenium, are also known to ease feelings of depression. Go for a cold water, wild-caught fatty fish, like salmon. Brazil nuts and walnuts are good choice for omega-3 rich nuts.
Fermented foods
Fermented foods such as sauerkraut, kimchi, kefir, yogurt and kombucha contain friendly bacteria that are vital to a healthy gut. These beneficial bacteria keep your digestion functioning smoothly, and as food affects mood, you may find your feelings of happiness increase due to the regulation of your serotonin levels by fermented foods.
Mood busting foods
High sugar foods and white flour products will spike our blood sugar levels, giving us a temporary high before a sudden swift kick to our mood and energy. These processed foods feed the bad bacteria in our body, putting us at risk of an imbalance in our gut flora, which is a vital part of keeping our mind and body healthy and happy. Being low in nutrient value, processed foods compromise our digestion, leaving us unsatisfied and tired. If you want to elevate your mood and energy levels, stay away from processed foods.
So, the next time you find yourself reaching for that bag of chips, remember that you can break the bad mood/bad food cycle by reaching for a banana instead.
