Did you know that the types and quality of foods that you eat support your gut and brain health? (1)
Our brain requires a constant supply of fuel because it is working 24/7. A few things the brain does for us is regulate our breathing and heart rate, as well as digest our food. It even functions when we are sleeping. Some of the most helpful foods to support our brain are fresh fruits and vegetables, lean proteins, whole grains, nuts and seeds. The food that supports our brain health also has an impact on our mood and mental health.
It has been scientifically proven that food actually changes the type and quantity of the microbes that reside in your gut through the gut-brain axis. The brain and gut communicate with each other via nerves, neurons, and chemicals. (2)
Eat Fiber
If you want to create a happy gut and a healthy mind you should incorporate foods that are high in soluble fiber which includes oats, peas, beans, apples, and carrots, just to name a few, into your diet daily. This fiber feeds your gut microbes and helps keep your body in balance. Doctors recommend eating 35 to 50 grams of fiber per day. (3)
Eat Fermented Foods
It is also recommended to eat and drink a variety of fermented foods and beverages. Fermented foods contain probiotics that help regulate your body's stress response. A few examples you could add to your diet are sauerkraut, miso, sourdough bread, water kefir, and coconut yogurt.
Eat a Variety of Foods
Eating a balance of macronutrients, which are carbohydrates, protein and fat, is essential to supplying energy to the brain and providing fiber to the gut. Adding a variety of herbs and spices to your diet not only adds flavor to your meals, but also provides minerals and phytonutrients that support gut and brain health. Try adding some turmeric, ginger, cayenne, peppermint or parsley to your next meal/snack.
Drink Water
Water is also important for many different functions in the body. When referring to our gut and brain health, it is needed to manufacture hormones and soften stool for a healthy bowel movement. A good goal is to drink half of your body weight in ounces of water per day.
Manage Stress
In order for your gut and brain to properly absorb the nutrients from the foods and drinks we have discussed, stress levels will also need to be managed. When we are stressed we are in a state of “fight or flight” and in this state our body does not break down food very well or absorb nutrients as it should. A few ways to destress include: deep breathing, doing some form of physical movement, and unplugging from all electronics at least two hours before bedtime.
Still confused about what to eat or what lifestyle changes to make? Book a Complimentary Call where we can discuss your health goals and see if we are a good fit to work together.
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