Living a busy life, surrounded by convenient takeaway options and colorful ads of ready meals just to be put into the microwave, we rarely stop to think about the importance of food on our long-term well-being. Yes, in theory, we all 'know' that proper nutrition is one of the keys to a healthy life. Yes, in theory, we all 'know' that we can improve our health by keeping a proper diet. But how exactly does it work, and what is this 'right' food? 

Long story short, eating means providing energy for our bodies. Food is our fuel, as simple as that. It generates power and strength, keeping the inside engine running. The very food you consume acts every single time, like the data being encoded inside your cells, affecting it either positively or negatively. Think of the food you consume as pure energy consisting of chemical compounds with healing properties if, of course, the food is right. And just like you can mess up your excel sheet by putting wrong data, an unhealthy diet can lead to gut dysbiosis – microbial imbalance. This, in turn, can easily trigger anxiety and depression, among many others. So if you regularly eat processed food, fried or refined snacks, sweet and sugar pastries, you're more likely to be unmotivated and unhappy. 

The average human brain has about 86 billion neurons (or nerve cells)

I am sure you heard about that in the biology class a while ago. However, did you know that our gut forms an Enteric Nervous System (ENS)? It is also made of neurons that govern the functions of the gastrointestinal tract. The ENS has over 500 million neurons, which makes it secondary to the brain (and five times as many as the one hundred million neurons in the human spinal cord). That is why our gut is called a 'second' brain because its irritation can send signals to the central nervous system (CNS), which in turn can prompt mood changes. The gut serves as a manufacturing plant for over 30 neurotransmitters – tiny messengers between cells. Among those, we have, for example, serotonin that is known as a feel-good compound. When our serotonin levels are high, we naturally experience happiness and relaxation. However, when it's lacking, we may suffer from anxiety, depression, sadness, low energy, and crave sweets. And 90% of our serotonin – let me repeat that, 90%! – is produced and stored in the bowels! Another example, GABA (gamma-Aminobutyric acid) has a calming effect on us. When its production is deficient, then we may experience chronic stress and sleeping troubles. Dopamine is, in turn, responsible for our motivation, enthusiasm, and drive. Low dopamine can cause apathy, chronic fatigue, feeling of boredom, and, again, depression. Other neurotransmitters are acetylcholine and glutamate, to name just a few.

To support the proper production of all neurotransmitters, we need a balanced microbiome

And to have that balanced microbiome, we need to provide it with the right food. Did you know that in our gut lives, approximately 100 trillion of various bacteria representing up to 5 000 different species? Two essential strings are bifidobacteria and lactobacilli. The average weight of our microbiota is around 2 kg! This bacterial microsystem plays a vital role in our health: produces vitamins K and B, supports breaking of the amino acids and absorbing calcium, magnesium, iron, boosts immunity, improves bowel regularity, and helps to produce neurotransmitters. Without having the majority of beneficial bacteria in our gut, we may suffer from gut dysbiosis leading not only to leaky gut, autoimmune diseases, allergies, obesity, migraines, skin issues, but also to anxiety and depression.  

To ensure proper development of good bacteria, we should avoid excessive intake of carbohydrates, foods high in yeast, and refined sugars that actually contribute to gut dysbiosis. At the same time, we should increase our intake of foods rich in probiotics and prebiotics. The best sources of probiotics – the live bacteria, in fact, are fermented vegetables, kimchi, yogurts, and kombucha. They enhance the digestibility and absorption of nutrients, activate the immune system, improve bowel movements, and overall metabolism. Prebiotics are food (a fiber that acts as a fertilizer) for good bacteria in our gut. So what should we eat to feed our tiny little friends? Garlic, onion, leeks, unripe banana, oats, flaxseed, and apples.

What to eat to support the healthy production of neurotransmitters?

Neurotransmitters need amino acids that are precursors and building blocks. Serotonin needs tryptophan, GABA needs glutamine, and dopamine needs tyrosine and phenylalanine. All of them can be found in animal proteins, soybeans, and nuts and seeds. Other foods can also have a beneficial influence on anxiety and depression. These are:

• Bananas – they are packed with both the amino acid tryptophan and magnesium to help increase your serotonin production, hence help you to relax. Not to forget that they also have a healthy dose of vitamin B to calm down the nervous system.

• Almonds – are a rich source of magnesium, which is a calming mineral to induce relaxation.

• Eggs – very rich in proteins and also in tryptophan that is a precursor of serotonin. Also, egg yolk contains vitamin D that can help boost your mood and counter some adverse effects of anxiety.

• Avocado – is full of stress-relieving vitamin B and heart-healthy fat that may help to reduce anxiety.

• Blueberries – naturally packed with antioxidants and vitamin C that help to combat stress on the cellular level. And who doesn't just love blueberries? They are my absolute favorite. 

• Turmeric – anxiety can cause chronic inflammation, and here comes in turmeric, which contains active ingredient curcumin that is a powerful antioxidant with anti-inflammatory elements.

To further ease the symptoms, we should avoid stimulants like alcohol, coffee, and sugar.

As you can see, everything we put on our plates, every single meal we eat, every single snack we munch is having a long-term effect on our body and mood. It will affect the production of neurotransmitters, leading to either our feel-good and relaxed state of anxiety and depression. Eating a low glycemic diet full of fresh fruits and vegetables can have a profound impact on our wellbeing.  

If you would like to get your gut checked up and receive a customized meal plan, book the appointment with me here : 

About the author: Hanna Hanula from Souliciously Hanna is a Certified Nutritionist and Holistic Health Mentor specializing in the gut-brain axis.