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On a Sunday evening, you’re aimlessly scrolling through your Instagram feed, tired from weekend partying and bored with fast food. Suddenly, at the dinner table, you see a bowl of your favourite salad, and a smile creeps across your face. See how this home-cooked meal changed your mood from listless and slow to happy and energetic! Do not be surprised; the food you eat can affect your mood. Come, let’s decode the link between fiber and mental health.
Today, people battle several mental health concerns; if one is constantly stressed about the job, others struggle with feelings of loneliness. Surely, therapy and medications help with extreme psychological disorders, but what if there was a solution that’s less expensive and has minimal side effects?
If you’ve never paid heed to the food on your plate, now is the time to think. There’s a fascinating connection between the gut and the brain, and fiber wears the crown and rules over its subjects, called the gut bacteria. So, let’s understand how fiber and mental health are related and see a few tips for eating fiber and improving your mood!
Related: How Does Dietary Fiber Affect Life Expectancy?
Does fiber affect your mood?
Fiber has long been a friend of our gut—from keeping our digestive system on track to preventing stomach woes—its role is irreplaceable. However, to piece together fiber and mental health, you must first understand what happens to the fiber we eat if it doesn’t get digested in our body:
- The undigested fiber moves from the stomach and small intestine to the colon.
- Many gut bacteria reside in the colon, and they feed on the fiber, ferment it, and create molecules like short-chain fatty acids.
It’s these gut bacteria, fuelled by fiber, that might influence our mood. Research suggests that people with depression or anxiety often have different gut bacteria than those who feel happy and healthy. By eating a diet rich in fiber, we might be able to change the balance of bacteria in our gut, promoting the growth of more beneficial ones. These good bacteria can even produce chemicals that chat with our brains, potentially reducing feelings of anxiety and depression.
Isn’t the connection between fiber and mental health amazing? Let’s continue unravelling the mental health benefits of eating fiber-rich foods. If you're curious about adding more fiber to your diet, The Good Bug’s prebiotic fiber bars can be a great starting point. Our co-founder tells you why it’s a super nourishing and filling snack for you. Click the link to listen -
How does including fiber benefit mental health?
Eating fiber offers a lot of benefits—from boosting your digestion to maintaining blood sugar levels—it guards your health in many ways. But are these physical health benefits the only gain? Though we've talked about the relationship between fiber and mental health, you might be eager to know how it specifically improves your everyday mood. Let’s look at how a fiber-rich diet can be a game-changer for your mental well-being:
- Reduces stress: Stress is part and parcel of our lives, but you can overcome it with the right food. A high-fiber diet can lessen the impact of stress, as the gut bacteria and brain engage in a happy chat and promote a calmer state of mind.
- Enhances mood: Sometimes, there’s no particular reason that makes you feel low, and you end up eating the wrong food when you’re down. There's a better option! Research shows that people who consume more fiber tend to have a more positive outlook. It’s because high-fiber foods trigger the production of the happy hormone, serotonin, and lifts your mood.
- Sharpens mind: Worried about keeping your brain sharp? Fiber might be your secret weapon! Studies suggest a link between fiber intake and delayed brain ageing. It is due to the anti-inflammatory properties of short-chain fatty acids produced by gut bacteria fuelled by fiber.
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Let’s bid bye to all our physical and mental health troubles with a simple, nutritious choice: fiber. Having established the relationship between fiber and mental health, it’s time to see a few foods high in fiber to include in your diet for a lighter and more energised you! You can also try out The Good Bug’s prebiotics for a quick boost.
Fiber-rich foods for mental health
From being a friend to your gut, fiber has proved to be a trusted companion for your shifting moods as well! With this understanding between fiber and mental health, let’s gear up to increase fiber intake. But how much of this magical stuff should you be aiming for, and what are the best ways to get it?
Most adults should strive for around 25-35 grams of dietary fiber per day. And as to fiber sources, below is a list that will guide you towards choosing the right foods. Stock your pantry with these fiber champions and embrace the good changes:
- Prebiotic foods: These foods feed your good gut bacteria
- Artichokes
- Asparagus
- Onions
- Garlic
- Chicory root
- Probiotic foods: These foods contain live bacteria that can benefit your gut
- Yoghurt with live cultures (check the label)
- Kimchi
- Sauerkraut
- Kombucha (unsweetened varieties)
Need an alternate solution for nurturing gut bacteria besides food? Try The Good Bug’s probiotics, as they help balance your gut flora and improve your overall health.
- Fiber foods: These are simply packed with fiber goodness
- Fruits (berries, apples, pears)
- Vegetables (broccoli, Brussels sprouts, sweet potatoes)
- Whole grains (oats, quinoa, brown rice)
- Beans and lentils
- Nuts and seeds (almonds, cashews, chia seeds, flaxseeds)
Now, don’t make haste by including all these foods in your diet. Yes, you need fiber, but you must be cautious not to overdo it. Too much fiber can obstruct your gut and lead to unwanted issues like gas, bloating, or constipation. So, let’s see how you can eat fiber-rich foods without harming your health.
Related: Types and Sources of Roughage in Food
Tips and considerations while increasing fiber intake
The connection between fiber and mental health is an exciting area of research, but it's important to approach it with a clear head. Let's delve into some practical tips to help you incorporate more fiber into your diet, while also acknowledging some key considerations to keep in mind on your journey to achieve a calm and better mood:
- Start small: Don't overload your system right away. Gradually increase your fiber intake over a few weeks to avoid discomfort.
- Fiber first: Make fiber-rich options the foundation of your meals. Build your plate with plenty of vegetables, whole grains, and fruits.
- Snack smart: Ditch sugary snacks and opt for fiber-rich alternatives like fruits, nuts, or veggie sticks with hummus.
- Breakfast boost: Start your day with a fiber punch! Add chia seeds or flaxseeds to your oatmeal, or top your yoghurt with berries and granola.
- Bean bonanza: Beans and lentils are high in fiber and protein. Aim to incorporate them into your meals a few times a week.
Even though studies show a link between fiber and mental health, you must not indulge in eating these foods, thinking you will wake up feeling energised and cheerful the next morning. Indeed, eating more fiber is found to be good for your mental health, but it does not guarantee a long-lasting effect; other reasons could also influence your mood change, such as sleep, physical activity, and overall diet.
So, ensure to follow a healthy, balanced diet and manage stress. If you’ve any concerns, consult your doctor, as they can guide you better.
Has the connection between fiber and mental health astounded you? Now that you have an answer for your grumpy moods and anxious minds, let’s strive to control them with the power of fiber. Get started with your fiber adventure at The Good Bug, as we’ve numerous products aimed at enhancing your guts and moods. Visit our website to book your free consultation and get on with a fiber-filled journey!
References
https://foodandmoodcentre.com.au/2023/12/the-latest-on-fibre-as-fuel-for-your-mind-and-mood/
https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuad143/7451171
https://www.medicalnewstoday.com/articles/324367
https://pubmed.ncbi.nlm.nih.gov/36692989/
https://www.sciencedirect.com/science/article/pii/S0965229920318884
https://www.matherhospital.org/weight-loss-matters/fiber-up-for-mental-health/
