Understanding the Gut-Brain Connection. How to Boost Your Mood Naturally + 1 Week Meal Plan
The connection between your gut and brain is an amazing area of research that has reshaped our understanding of mental health and overall well-being. The gut plays a significant role in how we think and feel, and as your Mood-Boosting Nutritionist, I am here to help you understand that connection better, as well as what foods can support it, so you can feel your best!
The Gut-Brain Axis is an intricate communication network that highlights how gut health directly influences mood, stress levels, and even mental clarity. Think of it as a continuous loop connecting your gut to your brain, constantly communicating with one another. I have gathered some of my favorite scientific studies and evidence to share the facts, explore the best foods to nourish this connection, and provide you with a practical 7-day meal plan to get started. Think of this as a refresh for your gut health and your mood. If you’re feeling a little down and out, following this plan could be just what you need to put a pep in your step and truly boost your mood!
The Science of the Gut-Brain Connection
The gut and brain are linked through the vagus nerve and a network of chemicals and hormones that allow them to send messages back and forth. Here are some key mechanisms involved:
Microbiota: Your gut is home to trillions of microorganisms (collectively called the gut microbiome) that produce neurotransmitters like serotonin, dopamine, and GABA. All critical for regulating mood and anxiety. In fact, about 90% of serotonin, often called the “happiness hormone,” is produced in the gut.
Inflammation: Poor gut health can lead to chronic inflammation, which has been linked to depression and anxiety. A healthy gut helps control inflammation, supporting both physical and mental health.
Stress Response: A stressed gut can send signals to the brain that worsen feelings of anxiety or sadness, while a stressed brain can disrupt digestion, creating a vicious cycle. Maintaining gut health can help break this cycle.
Supporting Studies
A 2019 study published in Nature Microbiology found that individuals with higher levels of specific gut bacteria, such as Bifidobacterium and Lactobacillus, reported better mental well-being.
The 2021 SMILES Trial demonstrated that dietary interventions focusing on gut-friendly foods significantly reduced symptoms of depression in participants compared to those receiving social support alone.
Research in Psychological Medicine (2020) revealed that probiotics, live beneficial bacteria could help reduce symptoms of anxiety.
Top Gut-Friendly Foods to Boost Mood
Incorporating these foods into your diet can help support a thriving gut microbiome and a balanced mood:
Fermented Foods: Kimchi, sauerkraut, miso, yogurt, and kefir. All rich in probiotics to promote healthy gut bacteria.
Prebiotic Foods: Bananas, garlic, onions, asparagus, and oats. These foods feed the good bacteria in your gut.
Omega-3 Fatty Acids: Fatty fish like salmon, sardines, and mackerel. They reduce inflammation and support brain health.
Leafy Greens: Spinach, kale, and Swiss chard. All rich in magnesium, which aids in stress reduction.
Berries: Blueberries, strawberries, and raspberries. Berries are packed with antioxidants to reduce oxidative stress in the brain.
Whole Grains: Quinoa, brown rice, and oats. Whole grains contain fibre that supports healthy digestion and mood stability.
Nuts & Seeds: Almonds, walnuts, flaxseeds, and chia seeds. These foods provide essential nutrients like zinc and magnesium for mood regulation.
Bone Broth: Rich in collagen and amino acids like glutamine to support gut lining health.
1-Week Gut-Brain Meal Plan to Boost your Mood!
Here’s a practical plan to kick-start your journey toward better mood and gut health:
TO START THE DAY: Upon waking consume 40mL of Pure Aloe Vera Juice followed by 250mL of warm water with lemon juice (to kick start your digestion)
TO END THE DAY: Before bed, consume 1 tsp psyllium husk, 1 tsp slippery elm bark in 250mL of water. Mix well and drink (this isn’t pleasant tasting so throw it back quickly and follow with water)
All the above products can be purchased from Goodness Me - Use the code MALISSA for discount.
Day 1
Breakfast: 2-3 eggs, cooked your way served with avocado and sauerkraut
Lunch: Pearl Cous Cous Salad - Click Here for the recipe
Snack: Handful of walnuts and a banana.
Dinner: Grilled salmon with roasted asparagus and sweet potato.
Day 2
Breakfast: Porridge with almond butter, sliced banana, and a sprinkle of flaxseeds.
Lunch: Rainbow Tofu Cold Rolls - Click here for recipe
Snack: Kombucha and a boiled egg.
Dinner: Simple Chicken & Cashew Nut Stir Fry with Veggies served over quinoa. - Click Here for Recipe
Day 3
Breakfast: Smoothie with spinach, kefir, frozen berries, and a spoonful of flaxseeds.
Lunch: Lentil soup with a slice of whole-grain bread.
Snack: Celery sticks with hummus.
Dinner: Mood Boosting One-Tray Meditterannean Baked Fish - Click Here for Recipe
Day 4
Breakfast: Avocado toast on whole-grain bread with a poached egg and sprinkle of chili flakes.
Lunch: Salad with sauerkraut, grilled chicken, mixed greens, and olive oil dressing.
Snack: Handful of almonds and an apple with nut-butter
Dinner: TMood Boosting Mexican Stuffed Sweet Potato - Click Here for the Recipe
Day 5
Breakfast: Chia pudding made with almond milk, topped with fresh strawberries and pumpkin seeds.
Lunch: Spinach and kale salad with grilled salmon, olives, and roasted sweet potato.
Snack: A small handful of dark chocolate (70% or higher) and walnuts.
Dinner: Mood Boosting White Bean & Kale Stew - Click Here for the Recipe
Day 6
Breakfast: Scrambled eggs with spinach and a side of sauerkraut on whole-grain toast.
Lunch: Buddha bowl with quinoa, roasted veggies, hummus, and tahini dressing.
Snack: Yogurt with a drizzle of honey and a few blueberries.
Dinner: Mood Boosting Baked Barramundi Parcels - Click Here for the Recipe
Day 7
Breakfast: Smoothie bowl with kefir, frozen berries, spinach, and chia seeds, topped with granola.
Lunch: Grilled vegetable and goat cheese wrap with a side of mixed greens.
Snack: Kombucha and a boiled egg.
Dinner: One-Pan Coconut & Lime Chicken - Click Here for the Recipe
Key Tips for Success
Stay Hydrated: Drink plenty of water and consider adding herbal teas like chamomile or peppermint to support digestion. Aim for 2-3L per day
Chew Your Food: Properly chewing aids digestion and reduces stress on the gut. Eat Mindfully, not on the go and in a rush.
Limit Processed Foods: Minimise all sugar, refined and ultra-processed foods, and artificial additives that harm gut health. Take a whole-foods approach.
Practice Mindfulness: Stress management techniques like meditation, yoga, or deep breathing can improve gut-brain communication. Prioritise one practice per day that works for you.
Use the Good Day Wellness Journal: Journaling is an excellent tool to help you keep on track, maintain progress and identify what works for you. The Good Day Journal has been designed to support your health goals and boost your mood making it an excellent tool to help you on your way! Click here to grab yours!
By nurturing your gut health, you’re also nurturing your mental well-being. Use this guide to make simple, delicious changes to your diet that will have you feeling more balanced, energised, and happy!
My Favourite GUT-LOVING Products:
All of these products can be purchased from Goodness Me - Use the code MALISSA for discount. Simply click on the image and it will take you directly to the website. I have linked evetything for you to make it easy!
