Ministering to our minds through food
By Dave Nelson
We’ve all heard the saying “you are what you eat.” Ongoing research in food and nutrition is giving us deeper insights into how profoundly our food choices affect not just our physical health but also our mental well-being. The foods we consume daily have the power to influence our mood, cognition, and overall mental state in significant ways.
Enter the growing field of nutritional psychiatry, where the way we eat is recognized as a powerful means to minister to our minds.
Nutritional psychiatry is an emerging sub-discipline that focuses on nutrition as a key component in helping people improve their mental health. There’s a strong connection between how we feel, how we act, and how we eat.
For instance, certain nutrients have been shown to influence neurotransmitter production, hormone regulation, and neural inflammation—all of which play crucial roles in our mental state.
Omega-3 fatty acids and fibre are two such nutrients and can be added to any diet to enhance the health of our minds.
Omega-3s are essential fats that are critical components of neuronal cell membranes and are involved in cell signalling and gene expression in the brain. Studies have shown that these fats are linked to reduced symptoms of depression and anxiety, improved cognitive function, and better overall brain health.
Another powerful yet underappreciated ally in mental health support is fibre. Fibre helps promote the production of beneficial signalling molecules in the gut. In fact, the gut microbiota ferment dietary fibre to produce these short-chain fatty acids, which can cross the blood-brain barrier and influence brain health.
These molecules, particularly short-chain fatty acids, have a profound impact on brain function through the gut-brain axis. Fibre also helps decrease inflammation in the body, including the brain. Emerging science is connecting certain types of fibre with the regulation of the indole pathway in the gut—a critical pathway for feeling good and sleeping well.
The simple act of eating well and supplementing when necessary is one of the most effective ways we can minister to our minds. It’s about more than just ticking off your daily servings of fruits and veggies, omega-3s or fibre; it’s about being intentional with our food choices across a range of nutrients.
We also need to remember that whether we’re enjoying a family dinner, blending up greens in the morning, or spending time outdoors surrounded by nature, we’re nourishing our bodies and minds in a holistic way—it’s all connected. Engaging in mindful eating practices can further enhance this connection, allowing us to appreciate the taste, texture, and nourishment that food provides.
The way I like to think about it is the more we embrace a holistic approach to nourishment, the more we can thrive—mentally, physically, and emotionally. By making conscious choices about what we put into our bodies, we’re not only feeding ourselves but also fostering a foundation for long-term mental well-being.