How to Heal Your Gut for Better Mental Health

We’ve all heard of getting butterflies in your stomach when you feel nervous, so it should be no surprise that when you’re taking care of your mental health, good gut health is a must. After all, our gut is our second brain. There’s so much to explore when it comes to the connection between gut health and mental health, including the connection between gut health, Autism, and ADHD. So, if you are neurodiverse, gut health is something you should definitely monitor. Our gut health plays a crucial role in our overall well-being, including our mental health. Here are some practical tips on how to heal your gut for better mental health:

1. Eat a Healthy Diet: Consuming a balanced diet rich in fiber, fruits, vegetables, lean proteins, and healthy fats can promote a healthy gut. Avoid processed foods, sugar, and artificial additives, as they can negatively impact gut health.

   • Consuming foods containing prebiotics and probiotics—such as onions, garlic, leeks, bananas, yogurt (containing live cultures), sourdough bread, and fermented vegetables

   • Limiting high-sugar foods where possible

   • Replace refined grains with whole grains (as these provide dietary fiber, which acts as food for good bacteria)

   2. Stay Hydrated: Drinking plenty of water is essential for gut health. It helps with digestion, nutrient absorption, and overall gut function. Aim to drink at least 8-10 glasses of water per day.

   3. Include Probiotics & Prebiotics: Probiotics are beneficial bacteria that promote a healthy gut microbiome. You can find probiotics in fermented foods like yogurt, kefir, sauerkraut, and kimchi. Alternatively, you can take a probiotic supplement.

   4. Reduce Stress: Chronic stress can disrupt the balance of bacteria in the gut and lead to digestive issues. Practice stress-reducing activities like yoga, meditation, deep breathing exercises, or spending time in nature.

   5. Get Quality Sleep: Lack of sleep can negatively impact gut health and increase inflammation in the body. Aim for 7-9 hours of quality sleep each night to support a healthy gut and better mental health.

   6. Exercise Regularly: Physical activity is not only good for your physical health but also for your gut health. Regular exercise can help maintain a healthy gut microbiome and reduce the risk of digestive problems.

Bonus Tip for Parents:

It’s so important that we monitor the ingredients of our kids’ food and even some of the foods we consume. Red Dye 40, which is in many foods marketed to kids, is linked to an increase in hyperactivity in kids with ADHD. Monitoring snacks might help with behavior and reduce stress for the entire family.

By following these tips and making small changes to your lifestyle, you can heal your gut and improve your mental health. Remember, a healthy gut is key to overall well-being, so prioritize taking care of it.

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What do you do to keep your gut health in check? Feel free to drop tips in the comments!