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    KASHISH BIJAI
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    This document discusses the links between diet, gut health, and mental health. It summarizes research showing that overall diet quality is associated with better mental health across all life stages. Specifically, people with gastrointestinal disorders like irritable bowel syndrome have higher rates of depression and anxiety. The document recommends a diet high in vegetables, fruits, legumes, whole grains, seafood, and healthy fats like olive oil. It suggests avoiding ultra-processed and high sugar foods. Quick tips are provided for meal planning and choosing easy to prepare healthy options.

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    This document discusses the links between diet, gut health, and mental health. It summarizes research showing that overall diet quality is associated with better mental health across all life stages. Specifically, people with gastrointestinal disorders like irritable bowel syndrome have higher rates of depression and anxiety. The document recommends a diet high in vegetables, fruits, legumes, whole grains, seafood, and healthy fats like olive oil. It suggests avoiding ultra-processed and high sugar foods. Quick tips are provided for meal planning and choosing easy to prepare healthy options.

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    © All Rights Reserved
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    Flag for inappropriate content
    Download as pdf or txt
    1 views2 pages

    Food and Mood Consumer Resource

    Uploaded by

    KASHISH BIJAI
    This document discusses the links between diet, gut health, and mental health. It summarizes research showing that overall diet quality is associated with better mental health across all life stages. Specifically, people with gastrointestinal disorders like irritable bowel syndrome have higher rates of depression and anxiety. The document recommends a diet high in vegetables, fruits, legumes, whole grains, seafood, and healthy fats like olive oil. It suggests avoiding ultra-processed and high sugar foods. Quick tips are provided for meal planning and choosing easy to prepare healthy options.

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    © All Rights Reserved
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    of 2

    FOOD FOR

    BETTER MOOD foodmoodacademy@deakin.edu.au

    DIET, GUT AND MENTAL HEALTH

    At a glance A growing body of evidence has linked overall diet


    What we eat may quality with mental health across different life stages -
    support our mental from early life to later years.

    health
    Research also points to strong links between the gut and
    mental health. For example, the prevalence of common
    mental health disorders such as depression and anxiety is
    higher in those with gastrointestinal disorders such as
    RECOMMENDED FOODS
    irritable bowel syndrome.

    EATING FOR BETTER MOOD

    So what is a better quality diet?

    Diets HIGH in a diverse range of vegetables, fruit,


    legumes & beans, whole-grains, with optimal
    consumption of proteins, such as seafood, and quality
    fats, such as olive oil.
    Diets LOW in ultra-processed foods and foods high in
    added sugar, salt and saturated and trans fats.

    Prepare. Use our Eating for Better Mood Quick


    1
    Tips to help you prepare for your week.

    Shop. Use the Recommended Foods list as a


    2
    shopping guide.

    Adapted from: Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised Create. Use our healthy plate guide to make
    controlled trial of dietary improvement for adults with major
    depression (the ‘SMILES’ trial). BMC Med 15, 23 (2017).
    3 quick high quality meals!
    https://doi.org/10.1186/s12916-017-0791-y

    IT'S NOT ABOUT BODY WEIGHT - IT'S ABOUT BETTER WELLBEING!

    © Deakin University 1
    QUICK TIPS TO A
    HIGHER QUALITY DIET

    Use our healthy plate as a guide to what to include on yours!

    HEALTHY WHOLE
    FATS GRAI NS

    PROTEI NS
    VEGETABLES

    QUICK TIPS: EATING FOR BETTER MOOD Learn more about Food and Mood in
    our Free online course. Scan below
    and sign up - no need to pay!

    Plan your meals. Spending 30min each week


    will save you a lot of time, money and
    unplanned food decisions.

    Buy 'mixed' varieties of ready-to-eat or easy to


    cook foods like grains, lattice leaves, pre-cut
    salads, stir-fry and soup mixes.

    Select plants that are easy to prepare and the


    ones that you actually like and will eat.

    Listen to your body and do what is best for


    you.

    Individual nutritional requirements may vary. Consult your health provider or an © Deakin University 2
    Accredited Practicing Dietitian for recommendations suited for you.

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