Kiddipedia
We all know a change in weather can result in a change of mood. Between the darker days and the freezing winds to stop you from venturing outdoors, it’s no surprise that the temperature outdoors can affect what’s happening inside us. But did you know that what you eat can actually help support overall wellbeing?
Emerging research is proving just how the food in our gut can impact on our mood. Nutritionist, UNCLE TOBYS Ambassador and Founder of The Right Balance, Kathleen Alleaume explains why one of the keys to happiness this winter may be through your stomach.
Why is the gut so important to our health?
There are trillions of reasons to love our guts – in fact, over 10 trillion to be exact. That’s the number of microbes living in our guts which may influence a wide range of important processes in our body, including nutrient absorption, hormonal regulation, inflammation, immune support and even our mental health, such as depression and anxiety.
The gut-brain connection
Often referred to as the “second brain” the gut is the only organ to house its own nervous system.
And when we consider the connection between the brain and the gut, it’s important to know that up to 90% of serotonin – a key happiness neurotransmitter – is produced by our gut bacteria. So, it makes sense that a happy gut may also mean a happy brain.
Fibre – the forgotten ingredient
A recent Australian study, known as the SMILES trial showed that the quality of people’s diets was linked to the size of their hippocampus – a region of the brain thought to be central to cognition, memory and mood.
The study showed that those who had higher intakes of fibre from plant-rich foods had larger hippocampi compared to people eating more highly refined and processed foods. High-fibre dietary patterns were also linked to the participants’ risk of depression over time.
Why fibre?
Fibre isn’t just a bulking agent to ease your daily bowel movement. It’s also a vital source of sustenance for beneficial bacteria in your gut to survive and thrive and improve gut flora diversity.
The sad truth is dietary fibre consumption is generally below-par in Australia. Yet, this is not surprising considering the rise in highly processed and fast food consumption, both of which have exchanged whole foods for refined versions featuring far too much added sugar, fat, and animal protein. It’s recommended for adults to consume at least 30 grams of fibre every day from whole foods, most of which can be found in plants.
Simple ways to build a high fibre-diet for the whole family
- Make sure a form of carbohydrate such as a whole grain cereal like UNCLE TOBYS CHEERIOS or multigrain bread are included in your meals. Carbs are the body’s preferred source of fuel and are key to ensuring the little ones stay energised. Top tip – opt for whole grain varieties as they typically dish up more fibre compared to refined grains.
- Snack on fruit, dried fruit, nuts or a muesli bar made with at least 40% whole grains for a snack. My kids and I are loving the new UNCLE TOBYS Honey & Oat Slices at the moment.
- Add a serving of high-fibre fruit and veg to your meals to get your five a day. The fibre from seasonal fruit and vegetables helps with digestive health.
- Nuts and seeds are a great addition to add to cereals and can even be sprinkled across your peanut butter toast in the morning for that extra dose of fibre. A handful of nuts (provided no allergy) can put your kids in good stead to reaching their daily fibre quota.
Article Photo by Brooke Lark on Unsplash
Kathleen Alleaume is a nutritionist and exercise physiologist, mum of three and founder of The Right Balance. With a degree in Exercise Science and a master’s in nutrition, Kathleen develops and delivers fresh and cutting-edge health content, which is meaningful and practical to help Aussies maximise their health and wellness. As a trusted voice in the nutrition and fitness fields where she regularly writes for national publications and appears regularly on TV and radio, Kathleen’s honest down-to-earth approach to balanced nutrition makes her an unrivalled nutrition expert.
