A diet expert has shed light on some of the foods which may be able to help alleviate anxiety and depression.
According to the registered dietitian, what we eat can have a notable impact on brain development and mental health. Specifically, it's all to do with gut microbiome, explains the foodie, who has shared both foods to go for and foods to avoid.
Dietitian Hazel Clarke points out that our gut is connected to the brain via the vagus nerve and so having a balanced gut microbiome has been proven to improve mental health.
Hazel, 33, said: "A lot of people suffering with mental health issues don't often think that the diet plays an important part and resort to comfort eating."
The expert continues: "I don't think food health is prioritised when people are going through mental health issues. We know that healthy bacteria is connected with our brain health and Dysbiosis is linked to mental health disorders.
"Prebiotics are food that encourages that 'good' bacteria to grow - like fibrous foods. What you want is the plant diversity from nuts, fruits, seeds and wholegrains which is associated with that good gut bacteria, which is optimal for good health.
"A diverse plant diet helps diversify your gut microbiome. Whereas if you had a diet that is high in processed foods or high in animal fat, that can reduce the good gut bacteria - it's about moderation."
Foods to go for
- Nuts
- Seeds
- Wholegrains
- Fruits
- Vegetables
- Porridge
- Oily fish
Foods to avoid
- Ultra processed foods
- Cakes
- Biscuits
- Ready meals
- Fast food
Hazel tells her patients to follow an 80/20 diet - eating well 80 percent of the time and allowing for treats in moderation - and claims ultra-processed foods can "increase" mental health issues.
She said: "I tend to tell patients to try to eat well 80 percent of the time and have foods they enjoy 20 percent of the time.
"It's not maintainable to eat super healthy all the time. In moderation, things like an ice cream can be connected to a memory and it's important that we enjoy life.
"80 percent of time makes sure you enjoy in moderation."
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