| Neurotransmitters including serotonin, norepinephrine, and dopamine can play an important role in regulating the gut-brain axis. For example, gut bacteria manufacture about 95% of the body’s supply of serotonin, which influences both your mood and gastro intestinal activity. Through this understanding of the gut-brain axis we have now come to realize that a healthy gut biome not only has a huge impact on your immune system but also on your mood and sleeping patterns. And all these directly affect your mental wellness.
No single species of microbiota is responsible for mental wellness; instead, it appears to be the overall ratio of the different families of the microbes that matters. Each individual person might have between 150-250 different microbiota in their gut. Research has shown that the gut microbiomes of depressed and anxious people show less overall diversity than individuals without anxiety or illness.
5 ways to keep your gut biome healthy:
Variety is Key
Eat a diverse diet consisting of different food types, especially fibrous vegetables, good fats and protein. A varied diet can lead to a more diverse microbiome. The Western diet has become very plain and unvaried. It’s rich in carbohydrates and sugar, but not much else. In fact, an estimated 75% of the world’s food is produced from only 12 plant and 5 animal species! Try not to eat the same thing for lunch every day, and mix up your sides with dinner every night.
Add Fibre!
Prebiotics are a source of food for probiotics (the ‘good’ bacteria). Some bacteria in your gut digest fibre that human cells can’t digest, which stimulates their growth and keeps them healthy. It’s good to know that not all dietary fibres are prebiotics. Good sources of prebiotics are Inulin and vegetables such as onions, garlic, leeks, asparagus, cabbage, mushrooms, and artichokes.
Eat foods rich in polyphenols
Polyphenols are plant compounds and they have many health benefits, including reduction in blood pressure, inflammation, cholesterol levels, and better digestion. Human cells can’t always digest polyphenols. Because they aren’t absorbed efficiently, most polyphenols make their way to the colon, where they’re digested by good gut bacteria. They help promote the growth of good bacteria while fending off harmful bacteria. Foods containing polyphenols are cocoa and dark chocolate, red wine, green tea, onions, almonds, blueberries, and broccoli.
Include ‘good’ bacteria
Probiotics are the ‘good’ bacteria that form part of a healthy biome. They’re living organisms that help us digest our food and strengthen our immune system. Probiotics are found in fermented foods like live yoghurt, kimchi, Lacto-fermented vegetables or sauerkraut, as well as supplements. The most well-known probiotics are bifidobacterial and lactobacillus, and if you eat them, they help increase the number of microbiotas in your gut. Making your own lacto-fermented veggies is a great way to get these probiotics. Hopefully, understanding the role your gut plays in your overall mental wellness will help you to fight anxiety and depression. Next week, we’ll look at foods you can eat to boost your mood!
You’ve got this!
Love, The LOSE IT! team
Basic Brine for Lacto-fermentation:
You can ferment pretty much any vegetable (think cabbage, cauliflower, green beans, tomatoes, cucumbers, radishes) and even some fruit. Use this basic brine ratio and the method below and ferment away! You can bottle single vegetables like green beans and jalapeno’s or combine vegetables like we did with cauliflower, zucchini, radishes and cucumber to make a garden salad medley.
30ml Himalayan salt
750ml filtered water
900g choice of vegetables
Flavourings you can add:
Spices:
10ml Fennel seeds, caraway seeds or coriander seeds
10ml Mustard seeds
Herbs:
A few sprigs of dill, thyme or rosemary
A few slices of garlic or ginger
1.Wash the vegetables and cut as desired. Soft vegetables like green beans can by pickled whole while hard vegetables like turnips works better when sliced.
2. Dissolve the salt in the water in a medium bowl.
3. Pack the vegetables as tight as possible into a jar with the flavourings of your choice in between.
4. Fill the jar up with the brine solution, making sure that the vegetables are completely submerged.
5.Cover the jars loosely with lids. Place the jars on small plates to catch the overflow that may happen during active fermentation. Leave the jar at room temperature for 24 to 48 hours.
6. After the first 24 hours, remove the lids and check on the ferment. You should start to see some bubbles and it will begin to develop a mild, refreshingly sour smell. Make sure that the vegetables are still covered with the brine.
7. Once you see and smell the signs that the vegetables are actively fermenting, transfer the jars to the door of your refrigerator. This is the warmest part of the fridge but still cooler than room temperature—perfect for the vegetables to keep slowly fermenting. Eat after 2 weeks. Keep for up to 1-2 months.
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