The old saying “you are what you eat” is truer than ever, especially when it comes to how food affects our immune system, lifespan, and brain.
Dr. Uma Naidoo, a nutritional psychiatrist trained at Harvard and author of “Calm Your Mind with Food,” highlights how diet greatly influences mental health.
She explains that eating affects the gut’s trillions of microbes, impacting mental health over time. Eating poorly can cause gut inflammation, which might lead to mental health problems like anxiety.
Naidoo recommends changing your diet to healthier options to reduce these symptoms. Here are four diet changes to improve your brain health.
- Increase Fiber
Naidoo says eating more fiber is essential. A 2021 study found that high fiber intake lowers depression risk. The best fiber sources are plant-based, including:
- Bright veggies like spinach
- Beans and other legumes
- Flax seeds
- Healthy whole grains
- Add More Polyphenols
Naidoo suggests eating a variety of colorful, polyphenol-rich foods. These plants and vegetables are good for the gut. Foods high in polyphenols are:
- Carrots
- Blueberries
- Strawberries
- Nuts like hazelnuts and pecans
- Black olives
These foods help because they fight inflammation and are full of fiber and important micronutrients, according to Naidoo.
