{"id":8199,"date":"2020-11-28T21:59:37","date_gmt":"2020-11-28T21:59:37","guid":{"rendered":"https:\/\/dev.mindforlife.org.au\/staging_test\/?p=8199"},"modified":"2020-12-01T01:54:42","modified_gmt":"2020-12-01T01:54:42","slug":"how-does-microbiome-affect-your-mood","status":"publish","type":"post","link":"https:\/\/dev.mindforlife.org.au\/staging_test\/how-does-microbiome-affect-your-mood\/","title":{"rendered":"How Does Microbiome Affect Your Mood?"},"content":{"rendered":"\t\t
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\n\t\t\t\t\t\t\tNutrition\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\tHOW DOES MICROBIOME
\nAFFECT YOUR MOOD?\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\tBy Nilofar Dorani\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\tAccredited Practicing Dietitian, Nutritionist\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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“The scientific link between our gut and our
moods and why we truly are what we eat! “<\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\tDid you know that our gut microbiome has a huge impact on our mood\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\tGut microbiome, or gut bacteria plays an essential role in our overall health including\nmental health and well-being. As the evidence suggests, the good bacteria living in\nour gut is linked to everything from type 2 diabetes to irritable bowel syndrome (IBS),\ndepression, mood fluctuations and even our immunity. So often we focus on the\nbenefits of individual foods, hailed as superfoods, when actually it’s the bigger picture\nthat matters. Your overall dietary pattern is more important than any individual food\nyou do or don’t eat. Especially when it comes to your plant foods, diversity is king. \u2800\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\tThere are trillions of good microbes, mainly bacteria, that call our gut home. When it comes to food, there are ideally five key elements that keep these good bugs in our\ngut happy.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\tProbiotics are the good gut bugs living inside our gut. In adequate amounts, they\nmay have a beneficial effect on our overall health.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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2<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\tPrebiotics are the food that feeds our gut\u2019s good bugs \u2013 without them,\nprobiotics just wouldn\u2019t survive. The major sources of prebiotic-rich foods that\nfeed these bacteria (probiotics) in our gut are:\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  • \n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\tSugars found in fructans ( Wholebran, muesli, barley, baked beans, kidney beans, seeds, nuts, onion, garlic, leek, asparagus, brussel sprouts, tofu and pasta).<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t
  • \n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\tGalacto-oligosaccharides (pumpkin, beetroot, green peas, chickpeas, soy and oat milk, dairy products with added prebiotics).<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t
  • \n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\tResistant starch (rolled oats, unripe banana, cooked and cold rice and potato and beans).<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    3<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tPostbiotics include non-viable or dead probiotics (gut bacteria) as well as by-products produced as a result\nof the pre and probiotics\u2019 activity that feed and ferment the food in our gut. Postbiotics may be responsible for many of our gut\u2019s health benefits as well.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tFibre is the indigestible part of plant foods such as in fruit, vegetables, wholegrains, nuts, legumes and seeds. All these types of foods help to keep us regular, balance our blood sugar levels, as well as lower cholesterol by preventing fat\nabsorption through the gut wall.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    5<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tFluid to keep our gut moving regularly which evidently fibre 5 works best with.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tDifferent plants give you a diverse range of nutrients, phytochemicals and fibre types\nand the result is a diverse microbiome that is associated with a healthier gut, mind\nand body.\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    So here are some food suggestions that can keep your gut bacteria smiling:<\/strong>\nIncluding a balanced diet, along with at least 30 serves of these food varieties each\nweek will maintain a thriving environment for your gut bacteria and help lift your\nmood everyday.<\/div>\n\nBelow are some illustrated examples of how to prepare these foods and have them\neveryday as part of your healthy gut diet to maintain a happy mind and body.\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tRemember:<\/strong> Make sure you include foods from the five foods groups mentioned in\nthe Australian Guide to Healthy Eating (AGHE) next to a variety of different coloured\nvegetables to maximise nutrient intake at each meal. The easy way to remember this\nis the more colourful your meals are, the more nutrients they contain.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tHere are some healthy meal suggestions and how to prepare them to help inspire\nyou. Just remember: There is no hard and fast rule as you can include any variety of\nfoods you wish. The sky\u2019s the limit!\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tBreakfast ideas :
    <\/strong>\nA bowl of low sugar, high protein and wholegrain cereal, whole grain\ntoast and baked beans.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tMorning Tea ideas :<\/strong>
    \n\nBanana Smoothie with oats and low fat yoghurt.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tLunch ideas : <\/strong>\n\nSalsa with added kidney beans, couscous, barley, veggies,\nbrown rice and kidney beans, Assortment of vegetables\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    Afternoon Tea ideas :<\/strong><\/div>\n
    Low fat yoghurt. Hummus\nwith vegetables as a dip.<\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tDinner ideas :<\/strong><\/br>\n\n\nPasta salad, next to a small\nportion of protein (red meat,\nchicken or fish).\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tSo make sure you eat a variety of nutritious foods to help keep your\ngut microbiome healthy, balanced and functioning optimally!\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tHELP US HELP YOU\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\tSubmit the application below and an accredited health professional\nwill contact you at their earliest availability.\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    [wpforms id=\"7434\"]<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

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