The Gut-Brain Connection - Food Affects The Mind

The Gut-Brain Connection

When we are feeling down, it doesn't necessarily mean that we have unfinished psychological trauma still to process - food allergies or sensitivities might be a contributing factor. In 2010, a study conducted by researchers at the University of Bergen in Norway found that people with symptoms of food sensitivities and allergies were more likely to suffer from anxiety and depression, as well as gastrointestinal difficulties.

This research substantiates findings from the University Hospital of South Manchester in the U.K. back in 2004, which discovered that when patients with irritable bowel went on a low-allergy diet, they experienced both a reduction in digestive problems as well as a significant drop in anxiety and depression.

The more we learn about food allergies and sensitivities, the more we begin to see that what happens in our gut doesn't just effect our gut -- it effects both our mind and body. Foods that lead to allergies and sensitivities cause increases in inflammatory chemicals, such as histamine, cytokines, and prostaglandins, which then can effect both the digestive tract, the heart and the nervous system in a negative way.

While it is different for each individual as to what foods may cause digestive, immune and mood problems, some common problem-foods are grains (especially those containing gluten, such as wheat), eggs, dairy foods, nightshade-family vegetables including tomatoes, eggplants, capsicums and chilies. The only really effective way of determining whether you have a sensitivity to such foods is by eliminating them one by one for a couple of weeks, and then re-introducing them back into the diet to see if it makes any difference in the way you function and feel.

The Missing Nutrients

When talking about food, a lot of focus is placed on carbohydrates, fats and proteins. But while the brain does indeed need glucose, amino acids and polyunsaturated fatty acids, it also requires micronutrients like vitamins, minerals and antioxidants to stay healthy and keep moods balanced.

According to The British Dietetic Association, there are several key nutrients that can affect mood in human beings. B-vitamins, such as B12, thiamin, niacin and folate, are important for preventing fatigue, anemia, irritability and depression. Folate may be particularly important for warding off depression as well as poor brain function in the elderly. Iron, too much or too little, can result in feelings of fatigue, lethargy, and weakness, and a suspected iron deficiency should be checked by a blood test before supplements are sought.

The mineral Selenium is required only in very small quantities but an insufficient amount can result in feelings of depression and low mood. While dietary supplements are available, many of these nutrients are found naturally in nuts, seeds, nutritional yeast, dark green vegetables, and whole grains.

What's the Conclusion?

Of course, not every one of our emotional difficulties is the result of our food choices, but there is a growing body of evidence that emotions such as anxiety and depression have a direct relationship to the foods we consume.

Nutrition is not the whole picture, of course, but it is an undeniable fact that far too many people on a Western diet, with its processed foods high in fats and simple sugars and low in nutrients, miss out completely on the foods essential for mental and emotional stability and robust good health.

Understanding which foods have the greatest impact on how you feel and how your brain functions will give you important knowledge on how to best support your nervous system when you need support the most.

IMPORTANT NOTICE: This information is not intended to replace medical opinion or advice from your doctor. Any person with a condition requiring medical attention should consult a qualified medical practitioner or suitably qualified therapist. If you are taking prescription medication be sure to consult with your doctor before attempting to reduce or discontinue its use.