Low levels of serotonin in the body can affect mood, contributing to anxiety and depression. That’s one of the reasons selective serotonin reuptake inhibitors (SSRIs) are prescribed to ease symptoms of moderate to severe depression. They work by blocking the reabsorption of serotonin into neurons, increasing the levels of this natural chemical in the brain.
Serotonin and Your Gut
Many people don’t realize that 95% of serotonin in the body is produced in the gut, according to Rachel Daddio, MS, RDN, a registered dietitian at Princeton House’s North Brunswick outpatient site.
“The microbiome in the gut has a delicate balance that’s impacted by many factors, including the foods we eat,” says Daddio. “Over time, inflammation in the GI tract – such as that caused by too many processed foods – can alter the microbiome and the production of serotonin. While research is ongoing, it stands to reason that this may in turn affect mood.”
Nutrition Advice for Patients
Because good nutrition can be an effective part of the mental health toolbox, Daddio recommends asking about food intake and incorporating nutrition tips into therapy, regardless of a patient’s appearance. She offers this advice for doing so:
- Good nutrition doesn’t have to be an all-or-nothing approach. An 80/20 rule – where 80% of what you’re eating is healthy – means more flexibility and less pressure.
- Small changes over time add up.
- Avoid the term “clean eating,” since there aren’t really clean or dirty foods. Rather, it’s better to focus on reducing the intake of processed foods. The fewer ingredients on the label, the better.
- Shopping for groceries on the perimeter of the store is a good approach for incorporating more fresh produce and fewer processed foods.
- Probiotic-rich foods like yogurt are beneficial for gut health. Patients can also check in with a physician about taking a daily probiotic supplement.
- If a patient’s appetite is affected by mental health symptoms, small snacks throughout the day – or even any intake of food – may be beneficial.
“It’s important to enjoy the foods we’re eating without overindulging, and sometimes people forget that,” adds Daddio, who provides individual meal guidance and facilitates a virtual meal group with Princeton House patients. “Exploring different types of nutritious foods can be satisfying while also contributing to overall health.”
