How does intuitive eating support mental health?
Some nuance and caveats to consider before diving into this blog:
If you have a history of disordered eating and/or are in recovery from an eating disorder, please discuss any dietary changes with your dietitian first. Nutrition is all about abundance and permission, so make sure you are approaching food from a place of addition, rather than cutting anything out. The information in this post is not prescriptive, as everyone’s relationship with food is unique.
Keep in mind that mental health is a complicated mix, and no single food, diet or supplement has the power to “fix” a mental health concern like depression or anxiety alone, just as no single food or diet alone has the power to cause mental health concerns. Think of food as another tool in your mental health toolbox that includes a combination of professional support from a licensed therapist or psychologist, self care, quality sleep hygiene and quality, medications as necessary, etc. The bottom line when considering food for supporting mental health is that we are consistently getting enough food, including a wide variety of foods, not restricting, and allowing for fun, spontaneous eating experiences. Before we consider “novel” foods and gentle nutrition, we need to establish enoughness. A malnourished or underfed brain is going to have a hard time processing difficult emotions no matter how “clean” we are eating. And having a disordered relationship with food can create unnecessary stress and preoccupation, which can contribute to poor mental health outcomes.
Over the past year and a half, since COVID-19 put the world at a standstill, mental health has been a major topic of news headlines and conversation. We witnessed decorated olympian Simone Biles drawing both praise and backlash for prioritizing her mental health, eating disorder cases doubling, and the continuing effects of a collective trauma and isolation. It has been a heavy time for many, and folks are placing more importance on their mental health, and for good reason.
We know that the foods we eat can impact how our bodies feel and function but did you know that nutrition has an impact on our mental wellness, too?
Studies have found that what we eat can affect our moods and the reverse is true too. You may have felt this effect yourself. When we are feeling down or overly stressed we often reach for sweet, salty, or fatty foods (highly palatable, comforting foods). In the short term they might make us feel a little better but in the long run an eating pattern that displaces or limits other foods over time can make us feel depressed, anxious, and irritable, due to blood sugar crashes and inadequate nutrient intake. Research studies have found that people with depression can improve their mood by making thoughtful additions to their diets. Eating more fruits, vegetables, fish, and legumes helped improve mood in some depressed patients according to a study published in the BMC Medicine journal. Furthermore, lack of essential nutrients has been found to contribute to poor mental health status. Remember: this is about addition, not restriction. Folks who are struggling with difficult emotions and things like depression are also at higher risk for disordered eating and eating disorders. Dr Paula Quatromoni at Boston University was quoted saying, “Eating disorders are mental health diagnoses, so as emotional well-being deteriorates, eating disorder risk escalates.” In so many ways, emotions and food go hand in hand.
More nuance:
We are not demonizing sweets/ fun foods or any food group for that matter, however the more variety our bodies have, the more access to all kinds of micronutrients they get. Just like we could run into trouble if we are eating a predominance of concentrated sweets, we can run into trouble if we are relying heavily on fiber filled “healthy” foods like vegetables. We need to balance out our eating patterns as a whole, cookies and kale alike.
Wondering how our food affects our mood?
The gut microbiome is one answer. The gut microbiome is a colony of bacteria and other microbes that live in our large intestine. They help us break down some of the foods we can’t and send signals all throughout the body based on what kind of foods we are feeding them. A happy gut microbiome makes for a happier brain and body, according to emerging research.
Now we know that foods definitely affect our moods….what can we do to support our mental health with our diets? Choosing satisfying and nourishing foods with enough calories and a wide range of nutrients allows us to support our mental wellness.
And how does Intuitive Eating impact psychological health?
Diet culture robs people of not only their time and money, but also has a detrimental impact on overall mental and emotional wellbeing. Participating in diet culture or disordered eating can wreak havoc on overall mental health. Often, this can lend to under-eating or restricting foods, which can create energy and nutrient insufficiency and an unhealthy preoccupation with food. This precious brain space could be dedicated to positive self care and other interests that are more meaningful and fulfilling.
Restricting calories or foods of course creates physical symptoms of stress in our bodies, but also fuels unnecessary mental and emotional stress. If the pursuit of physical health negatively impacts mental health in the process, its probably not-so health promoting, after all.
One study in teens showed that those who dieted as teens were more likely to struggle with depression or an eating disorder later on. “Teens who initially scored higher in intuitive eating and those who became more intuitive eaters over the course of the study were found to experience less depressive symptoms, low self-esteem, body dissatisfaction, unhealthy or extreme weight control behaviors, and binge eating in adulthood”.
Additionally, “high scores for intuitive eating were found to protect most strongly against binge eating, reducing the odds of doing so by up to 74%”.
Making peace with food and your body can foster physical wellbeing and alleviate mental and emotional stress caused by under-eating, dysregulated eating or emotional agony over food choices.
Studies also show that intuitive eating improves several markers of psychological wellbeing including improved body dissatisfaction, reduced prevalence of depression and protection against harmful dieting messages.
Adopting a more positive relationship with food is a fantastic way to support your mental health.
So what foods are the best for our mental wellness?
Carbohydrates
Our brains run on carbohydrates so it is very important that we are eating enough of them to keep our brain functioning at its best. Our brain's preferred source of energy comes from glucose in carbs. This can include bread, pasta, bagels, pretzels and crackers, pancakes, and all of the other delicious carbs out there. Additionally, eating carbs throughout the day, when combined with proteins or fats, helps keep our blood sugar from spiking and crashing. Blood sugar crashes can lead to anxious and irritable moods. Repairing your relationship with food may help widen the selection of foods you feel comfortable eating, and your body will thank you! Diet culture loudly demonizes carbs, but they aren’t the enemy. Making peace with all foods can help you feel comfortable and confident eating perfectly good foods that will add variety and enjoyment to your diet. A variety of carb rich foods like breads, pastas, fruits, veggies, and even sweets help your brain function at it’s best to support your mood.
Fats
Fats, AKA essential fatty acids, help support our brains, cells, and hormones so it is important to include them in our diets. These fats help calm excess inflammation and lessen feelings of depression. Unsaturated fats like olive oil, avocado, nuts, and seeds support our physical and mental health by providing energy, omega-3’s, and micronutrients.
Protein
Proteins that we eat are used to make neurotransmitters (among many other things). These are the signals used in the brain so a lack of protein can contribute to poor moods. Including plenty of foods like beans, fish, and eggs in our diets ensures we have enough protein to make neurotransmitters (like serotonin) and support our mental wellness.
Fiber
Our gut microbes eat fiber (“prebiotics”) and produce neurotransmitters and other signals. These get sent throughout the body to help us regulate our moods. Make sure the microbiome is well fed with fruits and vegetables (especially leafy greens) and supported with fermented foods like yogurt and sauerkraut to improve mood. Focus on including whole grains, vegetables, and fruits in your diet. When it comes to fruits and veggies, more does not mean better! We want to find the sweet spot (think an emphasis on variety rather than quantity). Not too much, not too little, the Goldilocks amount right in the middle.
Fermented Foods
The microbiome loves the fiber we feed it but fermented foods help us add mood supporting microbes (“probiotics”) to our guts! Foods that are fermented contain living microbes that take up residence in your large intestine when you eat them. A little bit goes a long way where fermentation is concerned so try adding a bit of yogurt, sourdough, kimchi, or sauerkraut to your favorite dishes. These foods are delicious sources of microbes that can support our best moods.
Vitamins and Minerals
Last, but certainly not least, is vitamins and minerals. We need an adequate amount to support our physical and mental wellness because these are vital in all sorts of functions in the body and mind. To ensure we are getting all our vitamins and minerals it is important to eat a wide variety of different foods. Each kind of food has different levels of vitamins and minerals so a mix of rainbow colored foods is key. A few specific nutrients that can help support mental health are vitamin D, omega 3’s, and minerals like zinc.
Including mood boosting foods in your life
New nourishing foods can be exciting but also challenging. Trying new recipes and learning how foods fit in your life can take energy that not all of us have. When struggling with anxiety or depression, it is important to evaluate barriers to getting enough food. If someone is experiencing lethargy, low executive functioning, apathy, etc. consider seeking out the support of a dietitian to help you evaluate how to navigate these barriers.
Here are some tips and tricks for adding mood boosting foods to your life:
Try out a grocery delivery
Meal kits like Hello Fresh, Freshly, Blue Apron, Sunbasket, Purple Carrot etc to make assembling meals and trying new recipes easier
Take out/ delivery meals from new places or new options from old favorites
Packaged, processed foods (yeah, we said it!) to make food prep more convenient and efficient
Frozen meals (non-diet to ensure adequacy)
Include one new mood booster in your tried and true favorite meal
Try mood boosting foods with an open mind and without judgement to find the ones that are right for you
Lots of foods help support better moods and a happier mind
Try for yourself how including truly ENOUGH food and a variety of foods like fruits, vegetables, whole grains, starches, beans, nuts, and fermented foods influences the way you feel. Intuitive eating and a bit of exploration might just help you find new foods that boost your mood!
If you have any concerns regarding your relationship with food, reach out for support! You and your brain deserve it.
Need support on your nutrition journey? That is what Liberated Nutrition is here for. This blog post is not a substitute for individualized medical nutrition therapy, rather a resource for a broad audience. Ultimately, you are the expert of your own body, and every body has unique needs and preferences that should be honored.
Sources:
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
https://www.apa.org/monitor/2017/09/food-mental-health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
https://www.nutritionist-resource.org.uk/articles/nutrition-and-mental-health.html
https://www.bu.edu/articles/2021/how-eating-competence-and-intuitive-eating-can-improve-your-relationship-with-food/
https://www.sph.umn.edu/news/intuitive-eating-during-teenage-years-linked-to-better-mental-health-and-eating-behaviors-in-adulthood/
