Popular diets or even health professionals may tell you to “eat this” and “not that” as a general rule to avoid anxiety. This idea may work to an extent for some, but to fully take control of your mood concerns, you’ll need a holistic approach tailored to your genes and gut microbiome.
As you may have read in our other blogs, the gut and brain communicate with each other via the gut-brain axis. Some types of gut bacteria create neurotransmitters that influence mood (like GABA, serotonin, dopamine, and other substances). Half of your dopamine (a pleasure messenger) and almost all (90%) of your serotonin are produced in the gut.
There are ways to influence your gut bacteria and therefore improve their behavior so you can reap the best rewards (with optimal health!).
In this blog, we discuss 5 innovative ways to manage your anxiety through gut health.
#1 – Avoid Processed Foods (they are not your friends!)
Unfortunately, processed foods are a staple of the Western diet and can contribute to “leaky gut.” This happens when the intestinal barrier wall becomes permeable and bacteria can leach into the bloodstream. Inflammation ensues and your health is affected negatively, to say the least.
What Can You Do About Processed Food?
Your Digbi Food Guide will outline some common examples of processed foods to avoid. Some everyday examples include processed carbohydrates like bread (I know, ugh!), cookies, chips, and crackers.
Sometimes processed food is hard to avoid, so we include a precise guide on the nutrient-dense meal options you’ll have at restaurants, popular food chains, and meal delivery companies. If you have questions about how this works, you can email us Ask@digbihealth.com.
Your Results
Processed foods contribute to your risk of diseases like anxiety with other inflammatory and metabolic disorder comorbidities. Digbi programs focus on weight loss through targeted care plans personalized to your distinctive genes and gut microbiome. For those who had the most severe anxiety in our programs, almost all reduced their symptoms.
#2 Increase Fiber Intake
One of our Digbi meal tenets is: Improving Fiber Diversity. We recommend meals that provide different types of fiber to give your gut microbiome the diversity it needs. If you’re eating the same vegetable types every week, you’re not giving your gut biome enough variety for optimal fitness.
What Can You Do?
New data shows that an unhealthy diet may increase the chance of anxiety. Current research shows that a nutrient-rich diet with ample fiber is connected with less risk for inflammatory diseases and anxiety. You can find fiber in plant-based foods like fruits, veggies, and whole grains.
Conveniently, certain types of gut bacteria digest fiber for us and turn it into short-chain fatty acids (SCFA). Only certain microbes are qualified for this job. That’s why it’s important to foster these specific bacteria.
At Digbi, we delve into your specific DNA and current gut bacteria to see what they need specifically.
#3 Enjoy Anti-Inflammatory Meals
Another Digbi tenet to manage anxiety is: Managing Inflammation. The meals recommended at Digbi do not contain inflammatory foods that work against your unique biology (based on your genes and gut biome).
Research shows that a flourishing microbiome is essential for optimal health, especially for people suffering from anxiety. Mental illness is correlated with inflammation (your body’s response to infection and illness) in the central nervous system.
Short-chain fatty acids are integral to reducing inflammation, and researchers have observed increased butyrate in those with higher gut bacteria diversity. Butyrate reduces inflammation and may also protect against colon cancer. At Digbi, we analyze your levels of short-chain fatty acids (like butyrate) to reduce your risk of inflammation. We also evaluate your levels of other helpful substances like polyamines because they are essential for your cells’ proliferation, existence, and regeneration.
#4 Increase Prebiotic & Probiotic Levels
Probiotics are valuable bacteria (live microorganisms) that our gut biome craves. They help our bodies soak in nutrients. Probiotics alleviate anxiety because they can restore a thriving microbial balance. There is a link to dysbiosis (a lack of beneficial gut bacteria) and anxiety. Probiotics have the power to lessen symptoms. New research shows that probiotics had a similar positive effect on anxiety as prescription medications.
You Eat Probiotics, But What Do Probiotics Eat?
Prebiotics play a role in feeding probiotics and therefore are essential to good mental health as well. Studies show that prebiotics stabilize the level of positive gut bacteria and reduce anxiety.
Examples of Probiotics
Fermented dairy: like kefir and cottage cheese
Other fermented foods: like sauerkraut and miso
Special Tip: Even broth is probiotic!
Examples of Prebiotics
Dark chocolate (yes!)
Certain plant-based oils
Distinct spices like black pepper.
If you want to find out more, sign up to get your food guide. Your coach will tell you exactly how much you should have and how often.
#5 GI Disorders (Co-morbidity with Anxiety)
There are many factors involved in GI (gastro-intestinal) issues (like IBS), similar to anxiety disorders. Anxiety and gut issues are intrinsically linked. Your stomach may actually “react” due to stress and anxiety.
The Signs…
Stomach cramps, diarrhea, constipation, and nausea are just a few signals that you are experiencing anxiety. Your gut health is probably off-balance.
If the above symptoms sound familiar, you may have low gut bacteria diversity (not enough types of gut bacteria). You could also be feeding your body the wrong foods and therefore promoting pro-inflammatory bacteria. (Hint: this predisposes you to GI disorders.)
Ways You Can Reduce Your Risk:
- Add probiotics/prebiotics to your diet.
- Avoid inflammatory foods.
- Stay away from processed food.
- Look out for food sensitivities.
Your coach can guide you in these protective practices and many others. Take care, and start building a healthier version of YOU, with Digbi Health.