Do you ever feel depressed? Full of anxiety, stressed, moody, or just plain down? It can be frustrating when you can't seem to figure out the reason. While there may be many contributing factors one that often goes overlooked is the health of the gut.
Did you know that 90% of serotonin is manufactured in the digestive tract?
At all times we have good bacteria & bad bacteria in our gut which play a role in how our immune responses are regulated. If we are chronically stressed, eat processed foods, have a food intolerance or allergies, and a heavy toxic load this can cause inflammation and imbalances which can lead to low mood.
If you are chronically feeling depressed or having issues with digestion I highly suggest focusing on your gut health. It can make a world of difference in how you feel, think, look, metabolize and absorb your foods.
Here are some tips to help you improve your gut:
Work with a Professional: The absolute best way to improve your gut health is to work with a trained professional to identify imbalances in your gut. Getting to the root cause is essential to help improve gut health which will support a healthy mood.
I see so many people trying to self-diagnose their gut issues or change their eating patterns in the hopes it will clear up. This never works. If you do not have a clear picture of what type of gut issues you have you could be making matters worse.
For example, if you have Candida, a common gut imbalance, and you consume a lot of probiotic-rich foods or fruits you may be feeding the overgrowth and making it worse. Many people assume they can simply change their diet but you must first identify your unique gut imbalance with testing to ensure you don't consume the incorrect foods and feed the "bad bacteria" in your gut.
I always say, "Test don't guess." Guessing is like shooting in the dark and hoping for the best.
Working with a trained professional who can order lab testing, a thorough stool test that shows a clear map of your gut bacteria, is essential for achieving balanced gut health.
I recommended functional doctors. They are highly trained and can get to the root cause with a holistic approach. Also, working with a holistic nutritionist who can create a targeted meal plan is essential to help you stay on track and to get well.
Limit Processed Foods
Processed foods are full of sugar and additives which can increase inflammation and aggravate the gut lining. Processed foods also feed the bad bacteria in your gut which can contribute to depression and anxiety.
Instead, incorporate more healthy whole foods as much as possible. Nutrient-dense foods are rich in vitamins and minerals that will have a positive influence on your mood.
Foods rich in magnesium are especially beneficial for supporting reduced stress and anxiety levels when consumed regularly. The average American is very deficient in magnesium due to the depleted levels in the soil and foods so supplementing can be very helpful.
From my research magnesium bicarbonate is one of the most absorbable and readily available forms. It is a game changer!
Consume Bone Broth Daily
Bone broth is full of gut healing nutrients such as glutamine and glycine. It will help to strengthen the gut lining which will have a positive influence on the mood.
When I healed my gut health I consumed bone broth three times a day. It worked incredibly well to strengthen my gut health and improve my mood.
You can purchase bone broth from most grocery stores these days however, I suggest making it yourself at home. It is much more cost-effective and nutrient-dense.
You can find my easy bone broth recipe
HERE: How to Make Bone Broth
Pro Tip: Bone broth is also incredibly beautifying for the hair, skin, and nails. It is my favorite beauty food.
Eat Probiotic Rich Foods
Food such as goat Kefir, sauerkraut, and probiotics will help to increase the good bacteria in your gut.
However, make sure you are working with a trained professional before consuming a lot of probiotic rich foods. Otherwise you could make matters worse.
You may need to remove all probiotic-rich foods for a short time period and then introduce them slowly. Check with your doctor and nutritionist first.
Consume Healthy Fats
Healthy fats will will nourish your body and your brain which is essential for recovering from depression and other stress related disorders.
Did you know that the human brain is composed of 60% fat? A diet low in healthy fats can contribute to anxiety and depression. Incorporate foods such as nuts, seeds, fatty fish, grass-fed butter and ghee, egg yolks, and meats as much as possible to support your brain and gut health.
Gut Supportive Herbs
Slippery Elm
Licorice Root
Marshmallow Root
Turmeric
Tulsi (aka Holy Basil)
Natural Mood Supportive Herbs
Tulsi (aka Holy Basil)
Turmeric
Ashwagandha
Rhodiola
Schizandra
Lemon Balm
Chamomile
The health of your gut is essential for a healthy mood and overall wellness.
Remember to test, not guess. Work with a trained professional to identify gut imbalances along with a nutritionist to help you create a meal plan that works for your individual needs.
Want to learn more about how you can improve your gut health?
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