The popular saying “you are what you eat” rings truer than ever in terms of how diet impacts our immune system, lifespan, and mental state.
Dr. Uma Naidoo, a nutritional psychiatrist with Harvard education and author of “Calm Your Mind with Food,” stresses the huge role diet plays in mental health.
She shares that how we digest food affects the gut’s vast number of microbes, influencing our mental condition over time. Poor eating habits can cause inflammation in the gut, potentially leading to mental issues like anxiety.
To help with these issues, Naidoo recommends making your diet healthier. She offers four simple dietary shifts to boost brain health.
- Focus on Fiber
Naidoo points out the need to increase fiber in your diet. A 2021 study found a connection between high fiber intake and a lower risk of depression. The most effective fiber sources are plants, such as:
- Leafy green vegetables
- Beans and other legumes
- Flax seeds
- Whole grains
- Add Polyphenol-Rich Foods
Naidoo advises adding various colorful, polyphenol-rich foods to your diet. These plants and vegetables help the gut. High-polyphenol foods include:
- Carrots
- Blueberries
- Strawberries
- Nuts such as hazelnuts and pecans
- Black olives
These foods are useful for their anti-inflammatory and antioxidant qualities, fiber, and numerous micronutrients, Naidoo notes.
