Foods That Can Aid Mental Health

Most of the key nutrients needed for brain and gut health are found naturally in foods, so it’s usually best to choose foods over supplements, Minich said. But dietary supplements can fill in any nutrient gaps ― just talk to a health professional first.

For the best results, a nutritionist can tailor your diet to your individual mental health needs. There are three categories of foods that everyone needs more of to help reduce stress and anxiety.

1. Prebiotics and probiotics

Prebiotics are non-digestible components naturally found in the gut that promote the growth of good bacteria, while probiotics are the live good bacteria in the gut.

Prebiotic and probiotic food sources are a very good basis to start regulating your gut health and therefore your mental health.

Yogurt with active cultures is a top source of probiotics, along with fermented foods like miso, kimchi and kombucha. Sauerkraut, buttermilk and some cheeses, such as cheddar, mozzarella and Gouda, are other good sources. Prebiotic-rich foods include beans, legumes, oats, garlic, onions, berries and bananas.

2. Spices

Spices are calorie-free and flavorful, and their impact on brain and gut health is often overlooked. One of the best spice combos is turmeric with a pinch of black pepper. Black pepper activates the curcumin compound in turmeric, which has antioxidant and anti-inflammatory benefits.

Putting turmeric in a shake, a smoothie or soup is an easy way to go, you only need a quarter teaspoon a day with a pinch of black pepper, and it targets anxiety, depression and many other conditions.

Dried oregano, curry powder, chili powder and cumin seed are other spices with high antioxidant levels.

3. Fruits and vegetables

Fruits and vegetables contain valuable prebiotics, vitamins, minerals and antioxidants. For example, magnesium, found in avocados, nuts and salmon, and vitamin C, found in broccoli, oranges and kale, can help reduce anxiety.

Fruits and vegetables are also natural sources of fiber, which can relieve anxiety.

They’re good food for your gut bacteria, when your good gut bacteria is fed by these nutrients, they thrive. And by thriving, they help your mood, help you feel better so that your chances of inflammation are lower.

Taking steps to improve your diet for your mental health is especially important today as the effects of the pandemic will persist. Concerns over jobs, finances, food insecurity, gaps in children’s education and more will take a toll.

A healthy diet can help mitigate or buffer one from these types of effects as it sets the stage for a beneficial gut microbiome and less inflammation, both of which are tied to mood, anxiety, depression and even sleep.