To improve mental health, gradually swap refined carbs for whole grains, increase vegetables, fruits, legumes, nuts, seeds, and fish, and incorporate olive oil, while reducing junk and processed foods. This dietary shift led to over 30% remission in major clinical depression within 12 weeks in the SMILES trial.
Consume a wide variety of plant foods, including vegetables, fruits, whole grains, legumes, beans, and lentils, because a diverse diet leads to a more diverse gut microbiome, which is a marker of gut health.
Eat plenty of fibrous plant foods like vegetables, fruits, whole grain cereals, legumes, beans, and lentils, as your gut microbes break these down through fermentation to produce beneficial metabolites crucial for overall health.
Understand that diet is the most important factor affecting your gut microbiota, and you can change your gut microbiota and gut health within days by altering your diet.
The degree of positive dietary change correlates closely with the degree of improvement in depression, indicating that more significant dietary shifts can lead to greater mental health benefits.
A whole-foods based diet, as recommended for mental health, was found to be significantly cheaper than the typical diet people were consuming, demonstrating that healthy eating does not have to be expensive.
Consider changing your diet for potential mental health benefits, as the worst-case scenario is no improvement, with no reported downsides.
Incorporate AG1, a daily health drink, into your routine to support digestion with five strains of gut bacteria and provide plant-based compounds that act as food sources for beneficial bacteria.
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