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OPEN SOCIETY INSTITUTE - BALTIMORE
How the foods you eat affect how you feel
Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain.
Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal
tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of
your digestive system don’t just help you digest food, but also guide your emotions. What’s more, the
function of these neurons — and the production of neurotransmitters like serotonin — is highly
influenced by the billions of “good” bacteria that make up your intestinal microbiome. These bacteria
play an essential role in your health. They protect the lining of your intestines and ensure they provide a
strong barrier against toxins and “bad” bacteria; they limit inflammation; they improve how well you
absorb nutrients from your food; and they activate neural pathways that travel directly between the gut
and the brain.
Studies have shown that when people take probiotics (supplements containing the good bacteria), their
anxiety levels, perception of stress, and mental outlook improve, compared with people who did not
take probiotics. Other studies have compared “traditional” diets, like the Mediterranean diet and the
traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25%
to 35% lower in those who eat a traditional diet. Scientists account for this difference because these
traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to
contain only modest amounts of lean meats and dairy. They are also void of processed and refined foods
and sugars, which are staples of the “Western” dietary pattern. In addition, many of these unprocessed
foods are fermented, and therefore act as natural probiotics. Fermentation uses bacteria and yeast to
convert sugar in food to carbon dioxide, alcohol, and lactic acid. It is used to protect food from spoiling
and can add a pleasant taste and texture.
This may sound implausible to you, but the notion that good bacteria not only influence what your gut
digests and absorbs, but that they also affect the degree of inflammation throughout your body, as well
as your mood and energy level, is gaining traction among researchers. The results so far have been quite
amazing.
What does this mean for you?
Start paying attention to how eating different foods makes you feel — not just in the moment, but the
next day. Try eating a “clean” diet for two to three weeks — that means cutting out all processed foods
and sugar. Add fermented foods like kimchi, miso, sauerkraut, pickles, or kombucha. You also might
want to try going dairy-free — and some people even feel that they feel better when their diets are
grain-free. See how you feel. Then slowly introduce foods back into your diet, one by one, and see how
you feel.
When my patients “go clean,” they cannot believe how much better they feel both physically and
emotionally, and how much worse they then feel when they reintroduce the foods that are known to
enhance inflammation. Give it a try!