Is there a noticeable lack of sync between your body and mood? If yes, then one of the potential reasons might be your gut health. There is a two-way communication network, the microbiota-gut-brain axis, that links an individual’s intestinal microbes with their immune and nervous systems. If you are currently dealing with stress, it can eventually upset your gut. Dysbiosis and gut inflammation are responsible for influencing your anxiety, mood, and cognition. The good news is that working on your diet plan can solve the given situation. All you have to do is get in touch with a dietician in Gurgaon, and they will prepare customized diet charts based on your needs. Let’s explore more relevant information through this article.

Gut Health and Mental Health - A Brief on the Science

  • Depression Risk Is Connected to Your Diet Quality: According to several studies, it is quite evident that your depressive symptoms can be reduced via Mediterranean->
  • Probiotics Can Improve Your Life>: There are some systematic reviews that encourage the use of probiotics for reducing anxiety and depressive symptoms. The results often vary by duration, dose, and strain. Core care like exercises, adequate sleep, medication, and therapy are important for optimal results.
  • Fermented Food Diet Calms Your Inflammation: According to a Stanford trial, it has been noticed that diets including fermented food items lower inflammatory markers and boost microbiome diversity.
  • Healthy Diets Are Foundational Clinical Guidelines: If your mental health is unstable at the moment, your clinical guidelines will include the importance of incorporating a healthy diet, alongside therapies for mood support.

Science doesn't emphasize the statement that a proper diet can replace the necessary treatment required. However, a well-planned diet can definitely improve the situation and make things easier for you.

Tips to Follow While Eating for a Healthier Gut and Mind

If you want your gut (and mind) to be healthy, you must focus on shaping your diet in the first place. Here are some essential tips you can follow:

Opt for a Mediterranean Style Platter

  • This platter can typically include:
  • Fruits and vegetables
  • Whole grains like red rice/brown rice, oats, and millets
  • Seeds/nuts
  • Mustard oil or olive oil
  • Eggs and fish (if you are a vegetarian)
  • Processed foods and red meats can be eaten occasionally.

Fermented Foods on a Regular Basis Are Important

The list includes:

  • Dahi / yogurt
  • Dosa / idli
  • Chaas
  • Kefir
  • Kimchi
  • Pickled vegetables
  • Kombucha
  • Sauerkraut

You can serve this once or twice a day.

Fiber Is a Must in Your Diet

Your diet must include at least 25-35 grams of fiber/ day. Fibers are fermented into short-chain fatty acids by your microbes. It, in return, contributes to dampening neuro-inflammation and supporting the gut lining.

Make Your Diet Plan Polyphenol-Rich

Consider including these few items to make your diet polyphenol-rich:

  • Pomegranate
  • Berries
  • Spices like cinnamon, turmeric, etc
  • Coffee
  • Tea
  • Leafy and dark greens

Omega-3s Must be Prioritized

Omega-3s can help you combat anti-inflammatory concerns. They are available in:

Plant sources like flax, chia seeds, and walnuts

Fatty fish such as sardines and salmon

Limit Your Consumption of Added Sugars and Ultra-Processed Foods

If you are into the consumption of added sugars or ultra-processed food items, they have a negative impact on your mental health. That’s why you must avoid them as much as possible.

Customized Diet Plans to Choose From

Here are some customized diet plans preferred by the best dietitian in Gurgaon:

Diet for a Busy Schedule

  • Breakfast: Masala oats/vegetable upma, dahi; overnight oats along with berries and flax seeds.
  • Lunch: Roti/millet, rajma/chana, kachumber salad, and fermented pickle made at home
  • Snack: Fruits, roasted chana, salted chaas, and kefir
  • Dinner: Brown rice and vegetable sambar; palak paneer with salad and quinoa

Combination of Indian and Mediterranean Style Diet

  • Breakfast: Poha with peanuts and peas, yogurt; omelet with tomatoes, spinach, onions, and whole-grain toast.
  • Lunch: Egg curry or grilled fish, brown rice/quinoa, and vegetables stir fried in mustard oil or olive oil.
  • Snack: Hummus with cucumber sticks or carrots
  • Dinner: Millet roti and chole along with salad

Diet for IBS-prone or Sensitive Gut

  • Breakfast: Coconut chutney and rice idlis
  • Lunch: Lemon rice paired with carrot/ zucchini; grilled tofu/chicken with spinach and white rice
  • Snack: Peanuts, lactose-free yogurt, and a banana
  • Dinner: Moong daal khichdi combined with sauteed carrot/eggplant.

The Bottom Line

These are some of the personalized diet plans that will take care of your gut health, and of course, your mental health too. Contact your dietitian in Gurgaon without any further delay, and let them know about every problem you are facing. They will suggest a plan that suits your needs and improves your gut health quite instantly.