Today’s guest post by Juliana Weiss-Roessler of Weight Loss Triumph.
Last year, researchers found evidence that the kind of bacteria we have in our gut actually influences our brain chemistry and how we act. And what determines the types of bacteria that reside in our stomach and gastrointestinal tract? Food.
Translation: psychologically speaking, we are what we eat.
For years we’ve been aware of some kind of association between anxiety and things like irritable bowel syndrome, but now we know there’s a microbial component that may be involved in any number of mood disorders.
The harmful bacteria that can lead to these problems isn’t necessarily created by the things that we eat, but certain types of foods help it to thrive and overpower the bacteria that keeps us healthy and on an even keel.
So, how can you maintain a balanced level of good and bad bacteria? What should you eat and avoid? The answers are more straight-forward than you might imagine.
Foods to avoid
Refined sugars and starches. If you only cut one item out of your diet, make it refined sugar. Harmful bacteria are powered by sugar the way Popeye gets his strength from spinach. Get rid of sugar and greatly reduce the amount of starch in your diet and you’ll be metaphorically cutting the bacteria’s legs out from under it.
Fried foods. It’s not going to be easy, but say goodbye to those French fries and chicken fingers that you love. Not only do they have ridiculously little nutritional value, fried foods are hard for your body to digest, typically have too many omega-6 fats and trans fats because of the oils they’re cooked in, and they play a large role in the heart problems of many people. Basically, your body doesn’t process them very well.
Foods that cause acid to form. What’s wrong with acid? Experts believe that it’s related to the level of magnesium in our bodies, and that magnesium at least contributes (if it doesn’t outright cause) anxiety in many people. Try not to eat too much of foods like liver, sour cream, eggs, pickles, or yogurt, or drink wine excessively. And while we’re on the subject of wine…
Alcohol. Everyone knows that drinking does nothing good for us nutritionally and a whole lot of bad, but still we partake because of the feeling it brings – even if that’s usually incredibly short-lived. Well, now there’s yet another reason to avoid alcohol, because it actually has the ability to cause you to suffer physical symptoms from the toxins in your body that help trigger attacks of anxiety.
Dairy. While dairy products aren’t bad for you in and of themselves, an excess of them can put you in a more anxious state by raising your levels of adrenaline. Take care that you eat and drink dairy in moderation and you should be fine.
Coffee. Drink too much coffee and you’re likely to experience an increase in your heart rate, as well as several of the other sensations that are known to create panic attacks. Obviously coffee doesn’t cause most people to experience anxiety or it wouldn’t be as popular as it is, but it is known to be an anxiety stimulant when taken to excess.
Foods to seek out
Traditional fats. While no one would call them “good” for you, natural fats like lard, coconut oil, and butter are far better than using processed oils in your cooking. Omega-3 fats. In recent years there’s been more and more talk about good fats and bad fats – well, omega-3s, generally speaking, are the good guys. Find them in things like grass-fed animals, wild fish, and more.
Protein for breakfast. Lean protein is pretty much always a positive thing, and if you eat it as part of your breakfast, it will help to keep you energized. Fermented foods. By making a food with natural fermentation, you create good bacteria that can help re-balance what’s in your gut. Pickles, chutneys, buttermilk, and even yogurt and sour cream can be great as long as they ferment naturally. Just be sure to eat dairy products in moderation.
Complex carbohydrates. When you do eat starchy foods, go for whole grains and eschew simple carbohydrates. Not only is this better for your gut, complex carbs are believed to release calming serotonin, which can help to relieve anxiety.
Soups and stocks. Really want to help your intestinal lining to heal improve digestion? Use animal bones and cartilage to create homemade stocks.
Obviously, worrying about how to get and prepare the right foods is something else that can add to your stress, but you can relieve that by using a home delivery diet plan that allows you to clearly define the foods you want.
Sarah says
Hi
So, is yogurt good or bad?
I touhgt good. Same for milk and magnesium.
I’m confused.
It’s in your book too.
“Keep in mind that you are what you think and eat. At least for the short term, you should consider adding these foods to your diet:
Fruits (especially bananas) Vegetables
Chicken Turkey Beans
Wholegrain foods
Yogurt
Tuna
Milk (if you can tolerate it)
Brown rice
Fish
Fish oil
B vitamins
Vitamin C
Magnesium
Whey protein
Blueberries“
Sylvia says
Wow, I do agree we are what we eat. And the normal flora (bacteria) in our guts are much needed for homeostasis. Getting an overgrowth of one can upset the balance and cause many problems. For example; antibiotics kill good bacteria along with bad bacteria, in the gut affecting the normal C-diff allowing it to over-grow and cause bloody diarrhea, the antibiotics also do the same with yeast in our bodies and on our skin.
Removing all processed foods would be ideal, but that isn’t reality for most Americans.
Severely decreasing refined sugars is an excellent start. My dad uses canola oil to kill ants, to me, it is a pesticide and I won’t consume it.
Magnesium is needed for calcium to be used by bone. (Also need the other vitamins, as in nature, vitamins don’t work alone) It is needed to help keep muscles relaxed, including those of the heart and blood vessels. It is used for anxiety. You NEED magnesium to survive. Chronic stress can deplete your body of magnesium. https://integrativemed.kumc.edu/school-of-medicine/integrative-medicine/health-topics/the-benefits-of-magnesium.html 1/4 cup raw pumpkin seeds gives you about 190mg of magnesium (govt recommends about 400mg/day-most people don’t get half of that) (getting your vitamins from food is best and hard to over-dose)
There are studies and Anecdotal observations from people in regards to adverse reactions from the chemicals added to processed foods. MSG is a good example of an additive for causing diarrhea. Some say it also causes anxiety and panic attacks.
The least processed and without added chemicals is best. People are fighting the labeling laws so they know what is in/on their foods.
Paul Dooley says
Hey all, please note that I think yogurt is actually a good thing when it comes to dealing with anxiety. This is true for magnesium as well. This is a guest article by Juliana Weiss-Roessler. I believe Juliana mentioned an “excess” of these foods could be a drawback.
sterri says
I just read this article – parts of it were interesting although as other readers have pointed out, some of it was confusing. I have to agree wholeheartedly with her comments about refined sugars. They seem to have so many drawbacks and not a lot going for them.
I’s amazing to me how often people don’t make a connection between what they put into their bodies and their physical and mental states. Anxiety feeds off stress we place on our bodies as well as stressful events in our lives. At the top of anybody’s list of dietary “supplements” for anxiety should be water. Dehydration is so common – some ridiculous percentage of us is dehydrated on a regular basis. Dehydration places stress on our physical processes which in turn causes anxiousness.
jul_weiss says
Sterri – I could not agree more about water! I feel so much better mentally and physically when I’m drinking water regularly. Soda is my biggest struggle. I love the stuff, but it always makes me feel miserable.
Sarah – Sorry for the confusion! Yogurt can be good or bad (like many foods), but an excess of yogurt, particularly yogurt made with whole milk, can cause acid which can trigger anxiety symptoms for some people. Hope that helps clarify a bit.