The Gut-Stress Tango: How Food Impacts Your Mood

Have you ever felt nauseous, hungry, bloated, constipated, or the urge to go to the bathroom when under a lot of stress? There is a connection between stress and how our bodies respond, specifically how our guts respond to stress. This connection is known as the gut-brain axis, which is a complex communication network between the gut and the brain. It helps our body maintain neural, hormonal, and immunological regularity, affecting our emotional state.  

Furthermore, chronic stress and recurrent stress affect how our gut responds- for example, people who are exposed to stress and anxiety throughout life are more likely to have a mood disorder like depression or anxiety. There is a correlation between mood disorders like anxiety and depression among individuals diagnosed with functional gastrointestinal disorders, which are a group of disorders characterized by chronic or recurrent symptoms related to any part of the gastrointestinal tract, including irritable bowel syndrome. More specifically, studies assessing stress responses in people with IBS compared to healthy individuals demonstrate more severe self-reported gastrointestinal symptoms, increased colonic motility, and delayed recovery in autonomic regulation. 

So, the question remains: what can we do to improve our stress levels and gut health?

Food as Medicine: Nourishing Your Microbiome to Tame Stress

Prebiotic Powerhouses: Fiber-Rich Foods to Feed Your Friendly Gut Bacteria

Consuming a diet high in prebiotic-rich fiber foods is a terrific way to feed the healthy gut bacteria and build good levels of healthy gut bacteria that will keep you healthy and in a great mental state. Great examples of prebiotic-rich foods are leafy greens, berries, whole grains, legumes, onions, and garlic. You can even incorporate all of these in one meal if you’d like! 

Make a nice summer salad with mixed greens, berries (blueberries and strawberries are delicious this time of the year), fresh red onion, carrots, and homemade balsamic dressing (I really like this simple recipe from Walder Wellness). Pair this salad with the Real Food Dietitians' honey garlic chicken over brown rice for a prebiotic-filled meal.

Fermented Friends: Probiotic-Rich Foods to Restore Balance in Your Gut

Probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut, and kombucha are also great ways to replenish healthy bacteria back into your body. Look for yogurts with live cultures- great brands are Stonyfield Organic, Siggi’s, and Too Good. If you need dairy-free, try CoCo June and Siggi’s coconut yogurt- they are yummy! 

You may also try kefir in smoothies, sauerkraut on the side of a pork chop or steak, or as a delicious topping to a sandwich. Kimchi is a delicious addition to any Asian-inspired meal. Kombucha could be a refreshing drink on a hot day- just be mindful of sugar content and try to find one that has no added sugars. If you have health concerns and are unsure if you can have probiotic foods, consult your doctor or registered dietitian.

Omega-3 Excellence: Fatty Fish & Nuts for Gut & Brain Health

Omega-3 fatty acids are a Key Ingredient for Brain Health! You can get these wonderful nutrients from fatty fish like salmon, sardines, tuna, and other fish. Consuming fish twice weekly is a great way to mix up the dinner menu. You can also grab some dry-roasted mixed nuts as a snack or throw some chia seeds and ground flaxseeds into a smoothie! Cooking with olive oil is a great option as it is chock-full of omega-3 fatty acids. Just beware: it is not the best oil for high-heat cooking methods.

Colorful Comfort: Antioxidant-Rich Fruits & Vegetables to Reduce Inflammation

Finally, a wide variety of colorful fruits and vegetables ensures you are getting the antioxidants, vitamins, and minerals your body needs to reduce inflammation. Check to see what produce is in season and get adventurous with new veggies and fruits. Try the Real Food Dietitians' take on Taco-Stuffed Peppers, or make a yummy summer salad with fresh berries, peppers, onions, tomatoes, avocados, and grilled chicken or salmon. 

Beyond the Plate: Holistic Strategies for Gut & Stress Management

There’s more to stress management than eating healthy—the environment in which we eat and live is also important. Here are some great reminders on how to create a calm space and promote overall well-being.

Mindfulness Through Meals: Eating with Intention for Reduced Stress

Take time to enjoy your meal and limit distractions. Avoid sitting in front of your desk or eating on-the-go in the car. Find a spot to sit at a table and focus on what you’re eating. Use all your senses to capture the beauty of the food you eat. Chew foods well- the longer you chew your food, the easier it is for digestion and for the gut microbes to break down the nutrients you eat. If you choose, eat with people who bring joy to your life, family, and friends! Take a break and enjoy some alone time if you are at work. Easy walking following a meal is also helpful to promote digestion.

Hydration Hero: Drinking Water for Optimal Gut Function

Staying hydrated is essential! Drinking plenty of water helps transport nutrients throughout your body. Ideally, most people should aim for about 80 oz of water per day. If plain water isn't your preference, try non-sugar-sweetened beverages like 100% fruit juice or add fruit to your water for extra flavor. While choosing your drinks, it's good to be mindful of artificial sweeteners, as they may affect your gut microbes.

Quality Sleep Hygiene: Creating Habits for Restful Nights

Get adequate rest! Aim for at least 7-9 hours of restful sleep. Prepare your body for sleep by reducing blue light exposure for 1-2 hours before bed. Read a book, take a warm bath with magnesium salts, try magnesium lotions, or consider a melatonin supplement to help prepare your body for that deep sleep.

My hope is that you will find calm through nourishing your body and giving it adequate rest. Food is the best medicine! Please share your tips and experiences below with the rest of the Foodguides family.

1. _{Bear, T., Dalziel, J., Coad, J., Roy, N., Butts, C., & Gopal, P. (2021). The Microbiome-Gut-Brain Axis and Resilience to Developing Anxiety or Depression under Stress. Microorganisms, 9(4), 723.}
2. _{Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. PubMed, 28(2), 203–209.}
3. _{Hassing, S. (2023, May 15). Stuffed peppers recipe - a twist on the classic. The Real Food Dietitians.}
4. _{Schaper, S. J., & Stengel, A. (2022). Emotional stress responsivity of patients with IBS - a systematic review. Journal of Psychosomatic Research, 153, 110694.}
5. _{Staudacher, H. M., Black, C. J., Teasdale, S. B., Mikocka-Walus, A., & Keefer, L. (2023). Irritable bowel syndrome and mental health comorbidity - approach to multidisciplinary management. Nature reviews. Gastroenterology & hepatology, 20(9), 582–596.}
6. _{Walder, C. (2023, October 11). Healthy Homemade Balsamic Vinaigrette Dressing: Walder Wellness, RD. Walder Wellness, RD | Simple, Healthy Whole Food Recipes.}