.jpg?width=4201&height=1487&name=GettyImages-1495380431%20(1).jpg)
"In a fast-paced world that constantly demands more from us, it’s easy to lose touch with our own needs. But true nourishment begins when we slow down, listen deeply, and honor the needs of our body, mind, and spirit. When we eat with purpose—choosing foods that sustain not just our physical health but our whole being—we cultivate balance, resilience, and the ability to truly flourish."
— Katheryn Lu, Registered Dietitian
March is Nutrition month, and this year’s theme, Nourish to Flourish, reminds us that food is more than just fuel—it’s the foundation for a thriving body and mind. The choices we make every day affect not only our energy levels and digestion but also our mood, mental clarity and emotional wellbeing.
One of the most powerful ways to support overall health is by taking care of the link between our digestive system and brain, the gut-brain axis. When we nourish our gut, we also nourish our mind, promoting better digestion, improved mood, and long-term wellbeing.
Why your gut health matters
Inside your digestive system lives a vast community of bacteria known as the gut microbiome. These microbes help break down food, produce essential vitamins, and even influence brain chemistry and mood. Ninety-five percent of serotonin, the “feel-good” chemical that plays a key role in mood and sleep, is made in your gut.
Changes in gut microbes can directly impact mood and mental health. An unbalanced gut microbiome — disrupted by stress, too many processed foods, or poor digestion—can contribute to bloating, fatigue, inflammation and even symptoms of anxiety or depression. But the good news is that small, intentional changes in your diet and lifestyle can heal your gut and support your health.
Four ways to nourish your gut and mind
Nourishing your gut with a diverse, whole-food diet isn't just good for digestion – it's a powerful way to support your mental wellbeing too.
|
Gut-friendly food tips |
Why? |
Food choices |
|
Fuel your microbiome with fibre |
Fibre nourishes beneficial gut bacteria, aiding digestion, immune function, and brain health. |
Leafy greens (spinach, kale, arugula), whole grains (quinoa, oats, barley), beans and lentils, nuts and seeds (chia, flax, almonds) |
|
Eat more fermented and probiotic foods |
Probiotics support gut balance, reduce inflammation, and enhance mental wellbeing. |
Yogurt with live cultures, kefir, sauerkraut, kimchi, miso and tempeh |
|
Prioritize whole foods |
A variety of whole foods can help prevent gut imbalances and provide essential nutrients for brain and digestive health. |
Fresh fruit instead of candy, nuts or dark chocolate instead of sugary granola bars, whole grain toast with avocado instead of packaged pastries |
|
Stay hydrated and add bone broth |
Hydration supports digestion and gut lining health, while bone broth provides collagen and amino acids for gut repair. |
Water (at least 8 cups daily), bone broth for gut healing and reduced inflammation |
Small steps, big impact
Taking care of your gut doesn’t have to be overwhelming—every small step adds up. By eating more fibre, incorporating probiotics, including a variety of whole foods and staying hydrated, you’re setting the stage for a healthier, happier you.