We have seen tons of articles lately discussing the gut microbiome & how to improve gut health. What exactly is the gut microbiome & what is its role with your mood swings? We are here to tell you all about it!
What is the gut microbiome?
A gut microbiome contains trillions of bacteria & fungi that are in your gastrointestinal tract. Everyone has a unique gut microbiome which can affect your metabolism, body weight, immune system, appetite & mood. The more diverse microbes, the lower the risk of diseases and allergies & a happier, well-balanced gut.
Fruits & Veggies Can Help To Reduce Symptoms of Depression
A study by the American Journal of Public Health monitored 12,000 individuals who reported an increase in life satisfaction & were happier, simply by eating more fruits & vegetables. Fruits & vegetables have fiber which can help to stabilize blood sugars which is important for mood swings & irritability. Fiber can also help to provide long-lasting energy. Want to add more fiber to your diet? Check out our line of fiber supplements & email us for free samples.
Try to include some of these foods into your daily diet:
- High-fiber veggies such as artichokes, onions, garlic, green peas, spinach, sweet potatoes
- High antioxidant fruits & nuts such as berries, nuts, seeds, coffee & teas
- Fermented foods like yogurt & sauerkraut
Increase your intake of Prebiotic & Probiotics
According to True Health Initiative, the richest prebiotic foods to consume are green banana flour, chicory root fiber, Jerusalem artichoke, dandelion greens & asparagus to name a few. Eating foods with multiple strains of prebiotics and probiotics can help to protect your microbiome from inflammation.
Eat Less Refined Carbs & Sugar
Consuming foods with refined carbs & sugar more often can increase inflammation & lead to bloating, fatigue & poor digestion. Switch to eating an anti-inflammatory diet which can help to prevent inflammation in the gut & provide good bacteria in the G.I tract.
Check Your Vitamin D levels
Vitamin D plays a big part in your immune system function and for normal growth & development of bones and teeth. However, Vitamin D has also been known to help regulate mood.
Dr. David Perlmutter, Board-Certified Neurologist & 5-Time New York Times Best-Selling Author says that “Vitamin D can also regulate & maintain a good diversity of organisms in the gut and helping the gut to be resistant to a breakdown of its lining, therefore, reducing inflammation in the body which can then affect the brain.”
All in all, Vitamin D can help to balance out the inflammation starting from the gut up to the brain.
Note from ND Labs, Inc
Gut health goes hand in hand with mental health. By properly restoring our gut health & consuming anti-inflammatory foods, we can help to regulate our G.I tract, improve our immune system, and help us to feel good. These simple steps to improving gut health can truly make a difference in our whole attitudes.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116667/
https://www.sciencefocus.com/the-human-body/how-to-boost-your-microbiome/
https://www.sciencefocus.com/the-human-body/how-to-boost-your-microbiome/
https://www.insider.com/vitamin-d-mental-health-2019-2
https://www.myfooddata.com/articles/vegetables-high-in-fiber.php
