When feeling stressed, you may instinctively reach for junk food, which is often high in fat.
However, a new study at the University of Colorado Boulder revealed that consuming high fat foods might actually worsen anxiety symptoms. Researchers believe this is happening due to the connection between gut bacteria and brain chemicals that regulate anxiety levels.
Experts recommend supporting the gut microbiome and signaling pathways through healthy eating and reducing high-fat and overly processed food intake. Consider incorporating the following foods into your daily diet:
- Foods with omega-3 fatty acids: Fatty fish, flaxseeds, chia seeds, walnuts and avocado
- Foods rich in fiber: Beans, lentils, sweet potato and whole grains
- Fermented foods: Kimchi, miso, tempeh, kombucha, kefir and yogurt
- Prebiotic foods: Garlic, onions, asparagus, bananas and oats
- Dark leafy greens: Spinach, kale, arugula, Swiss chard and collard greens
- Berries: Raspberries, strawberries and blueberries
Not all fats are bad; they can actually be good for your brain, so try to prioritize the consumption of healthy fats.
Consider these food swaps:
- Replace full-fat dairy products with low-fat or nondairy alternatives.
- Choose whole grains instead of refined grains.
- Swap high-sugar desserts for a small piece of dark chocolate with at least 70% cocoa content.
- Substitute butter with olive or avocado oil.
These findings about the mind body connection emphasize the need to consider dietary choices beyond weight management.
For guidance on nutrition and mental health, contact a qualified medical provider.