Fibre

There are numerous documented health and brain benefits to increasing fibre consumption. This is particularly true if you are consuming a standard western diet with a reasonable portion of your daily calories coming from processed foods. Making this switch from ultra processed to whole foods rich in nutrients and fibre could drive improvements in your mood as well as other health benefits. 

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Fibre can: 

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• Feed the microbes living in your gut that promote beneficial health outcomes

• Increase the diversity of beneficial microbes in your gut when you eat a wide range of plant foods 

• Increase the production of helpful metabolites that regulate the central nervous system (1)

• Increase the production of short chain fatty acids which have a neuro-protective effect; modulate the immune system and tryptophan metabolism (which impacts serotonin production and re-uptake) (2)

• Play a roll in the health and maintenance of the gut lining 

• Play a role in maintaining a healthy blood brain barrier 

 

By including 1-3 more pieces of fruit, vegetables or servings of nuts, seeds or whole grains, you could experience improvements in your mood and well-being through reduced inflammation (neuro and systemic), enhanced neural, endocrine and immune function. 

 

By increasing our fibre intake through the consumption of whole fruits, vegetable, nuts, seeds and whole grains we are also increasing our consumption of brain boosting vitamins, minerals and phytonutrients. 

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There are numerous studies that have found a connection between the consumption of ultra-processed foods and poor mental health outcomes. Increasing your consumption of whole foods rich in fibre and nutrients will hopefully also lead to the decrease in consumption of these UPF's by leaving you more satisfied and more nourished.  

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