A 2018 study of 17,000 adults found that people with higher fiber intake of 21 grams per day were less likely to possess symptoms of depression than those who ate less. The recommended intake is 25 to 34 grams daily; however, Americans eat 15 to 18 grams per day, on average. We need to intake 10 to 16 grams more per day!
Interestingly, science shows that a low fiber intake affects/changes gut microbiota, reducing good bacteria and weakening intestinal tissue, which increases infections and inflammation. Gut bacteria also influences mental health, affecting not only depression, but Alzheimer’s Parkinson’s, schizophrenia, and more.
Consider this sample shopping list for healthier gut microbiota and mental health. Some may already be your favorites!
Fruits
- Raspberries
- Pears
- Avocados
Vegetables
- Green peas
- Broccoli
- Turnip greens
Grains
- Whole-wheat spaghetti
- Barley
- Quinoa
Beans & Legumes
- Split peas
- Lentils
- Black beans
Source: Live Naturally, Summer 2019
Veganista 