What we choose to eat and what we choose not to eat directly affect the way we feel both physically and mentally. Food choices are connected to the health of our mood and overall outlook on things due to how our gut microbes either benefit or suffer from the dietary choices we make, a connection known as the gut-brain axis. For example, the probiotics in fermented foods, such as kefir, are increasingly showing that they are vital for optimal mood support by supporting a healthy microbiome.
Other foods provide important nutrients to feed the gut and brain which contribute to good mental health. These include protein, omega-3 fatty acids, fiber, vitamins, minerals, and important antioxidants. The more these nutrients come from natural whole foods, the better.
The Benefits of Eating Good Foods for Your Mood:
During the year as seasons change and schedules shift, it’s always a great idea to be conscious of your diet and keep a check on things to make sure you’re taking care of your brain health and mood. Eating well during the year helps your heart, supports a healthy metabolism and weight, and keeps your energy levels and sleep in best shape, but eating for mood support often gets put to the back burner. That’s why we’re here to help.
To help you choose optimal foods that support mood and gut health, we’ve compiled a list of seven our favorite gut and mood-boosting foods, and we’re sharing two of our favorite easy smoothie recipes that fit the bill for both mood and gut health.
7 Beneficial Foods for Your Mood to Enjoy
1. Berries- These antioxidant powerhouse fruits promote cardiovascular health by protecting the lining of blood vessels, and they contain a wealth of fiber for gut health, along with anti-inflammatory nutrients that protect the brain. Berries also help the body produce healthy levels of serotonin by the way they support the microbiome where serotonin is largely produced. These delicious fruits help your gut produce short chain fatty acids (SCFAs) that contribute to better mood as a result. Try them out in our Blueberry Avocado Kefir Smoothie, or our Strawberry Spinach Kefir Smoothie for just two easy ways to enjoy.
2. Flax, Hemp, and Chia Seeds– All of these heart-healthy fiber-rich seeds contain omega-3s that target the brain and protect neurological health by reducing inflammation; in doing so, they also improve mood. Flax, hemp, and chia seeds also contain all essential amino acids making them complete plant proteins. Furthermore, they’re excellent sources of essential minerals that protect the brain and promote a healthier mood, including magnesium and iron.
3. Bananas, Mangoes, and Avocados – All three of these fruits are loaded with potassium, magnesium, and B vitamins. This triumphant trio of fruits are also high in prebiotic fiber that protects the gut by supporting the growth of good bacteria found in Lifeway Kefir. When your body has healthy levels of prebiotic fiber and natural probiotic foods like kefir, they’re fully supported to do what they need to do to keep you feeling great. They also taste delicious and pair well with other foods in this list making them easy go-to ingredients to put into healthy smoothies.
Try This Blueberry Avocado Kefir Smoothie
4. Nuts – Almonds, cashews, walnuts, pecans, and pistachios are all packed with heart-healthy fats that support a healthier mood and brain; they’re also rich in antioxidants that ward off inflammation and they can support the gut by contributing to the production of short-chain fatty acids that protect the microbiome. Because when your gut is happy, so are you! Nuts like almonds, cashews, walnuts, and pecans are also good sources of magnesium and vitamin E, both of which support a healthy mood and hormone levels. While they can be dense in calories, a serving or two a day of nuts or nut butter makes an excellent addition a brain-healthy diet.
5. Coffee and Dark Chocolate – Both coffee and dark chocolate (cacao) contain antioxidants that support and protect the brain and ward off inflammation that can harm mood and memory. They also both help your brain produce adequate levels of dopamine, the neurotransmitter related to motivation, drive, and focus. Even better, both coffee and chocolate support your body’s production of three vital feel-good compounds, including oxytocin, the “love chemical”, theobromine that contributes to a healthier gut and a healthier brain, and phenylethylamine, another compound that contributes to mood and a sense of well-being due to how it helps produce serotonin in the gut and brain. These two foods are also rich in magnesium that supports a calm and balanced mood. If you’re sensitive to caffeine in coffee, not to worry; all these benefits are found in decaf coffee too!
6. Lifeway Kefir– Kefir translates to the meaning, “good feeling,” in Turkish and is an excellent food to support a healthy mood. Lifeway Kefir contains live and active probiotics that support a healthy microbiome, gut function, and immune system, which are all directly linked to mood and overall health. Kefir also contains natural tryptophan from milk, which is an amino acid that is a precursor to the development of serotonin in the body, a feel-good neurotransmitter, kefir directly supports the gut-brain axis that we learn more about the importance of every passing year. It may be one of the most promising foods for improving mood and gut health through this direct correlation.
7. Leafy Greens and Green Vegetables – All green veggies and leafy greens protect the brain and support a healthier mood due to how they fight off inflammation; they’re also rich in magnesium that helps support a calm, cool mind. Greens and green vegetables also contain minerals like calcium, potassium, and small levels of iron that can contribute to better energy levels and a healthier mood by the way they influence red blood cell health, blood pressure, and blood sugar levels. Mix some in your next smoothie, or enjoy any of our other recipes using leafy greens!
Try This Strawberry Spinach Kefir Smoothie
How to Make Better Choices for Mental Health:
When the option to have fruit, veggies, healthy nuts and seeds, and fermented foods with high-quality protein is available, always choose those. Blend up a smoothie with our plain kefir and some fruit, protein powder or collagen, and a handful of greens for an easy on-the-go smoothie. Or, mix it up in a bowl of overnight oats or chia pudding.
Other easy ideas for kids or days out include eating a piece of fruit with one of our ProBugs pouches for kids, or enjoying one of our 8-ounce bottles of low-fat kefir on-the-go to get a dose of probiotics and protein in one. Or, pair our creamy Farmer Cheese with some cut veggies and add your favorite seasonings as an alternative to more processed dips and chips.
Limiting foods high in refined sugars and flours, ultra-processed foods, and fried foods is also important as well. These foods can contribute to unhealthy blood sugar levels, metabolism, gut health, and mental health and replace key nutrients our bodies need. Alcohol and excessive stimulants found in energy drinks have also been shown to have negative effects on mental health. The takeaway? Take care of your gut by eating for good health and a healthy mood so it can take care of you.
Check out all our recipe ideas here for plenty of delicious probiotic choices!