Eating kimchi, kefir, and beans may be more effective in treating depression and anxiety than taking antidepressants.
So says renowned nutrition scientist Professor Tim Spector, founder of the popular ZOE diet app.
The healthy eating guru, who sells a £300 personalized nutrition programme, made a bold claim in the popular good company podcast, hosted by radio DJ Jamie Laing, and advised those struggling with mental illness to “try” dietary changes before other interventions such as medication.
“The first and safest thing is to try to review your diet and keep your gut microbes happy,” he said. And he added that following the diet recommended by his ZOE app can improve mood and energy levels.
Not eating a diet rich in “gut-friendly” foods could also make antidepressants less effective, he said.
“If you have more severe depression and you take antidepressants, a third of them don’t work at all because you have the wrong gut microbes inside you.
“They are breaking down the antidepressant chemicals, so they inactivate them.”
Professor Spector theorized that the gut is the “second brain,” meaning that everything we eat has a direct effect on our emotional health.
Speaking on Jamie Laing’s ‘Good Company’ podcast, Professor Tim Spector (pictured) explained that our gut and brain are connected and what we put into our body will ultimately affect how we feel.
“It has the second largest set of nerve cells,” he said on the podcast.
‘Our microbes are always talking to nerve cells. That’s why we have hunches or butterflies in our stomach.’
He highlighted studies that have shown that improving the diet of depressed people can alleviate their symptoms to the same extent as antidepressants.
“It’s mind-blowing, but if you think about what microbes do, they are basically chemical factories, they produce thousands of chemicals and some of them affect the brain,” he added.
Around 8 in 100 people in the UK suffer from depression and anxiety, according to mental health charity Mind.
One third of people with a common mental health problem will receive treatments such as medication and psychotherapy.
But diet is not typically talked about as an option for treating anxiety and depression, Professor Spector said.
“Many of our mental health problems, and there is an epidemic of them right now, are because we have an abnormal number of gut microbes that produce the wrong chemicals and our brain misinterprets these signals and thinks we are sicker than we think. we really are.” .’
Around 8 in 100 people in the UK have depression and anxiety, according to mental health charity Mind.
“Unfortunately, when you go to see your GP, they don’t recommend a change in diet, so you have to do it yourself,” he added.
“It’s particularly difficult because if you’re in that state of depression or anxiety, often your brain turns off that interest in food, so you really see it as fuel.”
“It’s important for friends and family to help someone in that state eat better.”
The NHS urges people to talk to their doctor before stopping any medication.
Stopping antidepressants cold turkey can trigger debilitating withdrawal symptoms, including stomach problems, anxiety, restlessness, and trouble sleeping.
Although Professor Spector credited his ZOE diet plan for its potential to improve mood, he emphasized that there are other ways to eat a healthy diet that improves mood.
ZOE is a nutrition app that provides personalized advice on what users should eat, based on gut health and blood fat test results and 14 days of blood sugar monitoring.
Health-conscious Brits spend £299.99 on the tests, followed by a one-year membership costing £299.88.
It encourages people to eat a variety of fruits, vegetables, grains, nuts, and fermented foods like kimchi and yogurt to help increase diversity in the microbiome, the healthy bugs that live in the gut.
“If you can’t afford ZOE right now, just experiment with different breakfasts and see how you feel three hours later,” Professor Spector said.
“Keep in mind, if you’re feeling lethargic or energized, just listen to your body.”
“For 40p you can buy a can of beans and you get protein, fiber and nutrients in a way that takes minutes to cook and eat,” he added.
Several studies have previously found that a healthy diet can improve mood.
one 2019 study analyzed data from nearly 46,000 people and found that weight loss, nutrient-increasing, and fat-reducing diets could reduce symptoms of depression.
Eating ultra-processed foods, such as plant-based meat, may also increase your chance of developing a bad mood.
The scientists compared mental health symptoms in vegetarians who eat plant-based meat alternatives, such as vegan sausages, with those who eat more plant-based homemade foods.
The results, published in the medical journal Food Frontiers, revealed that those who ate meat substitutes were 42 percent more likely to suffer from depression compared to those who did not.
The NHS urges those who experience depression for most of the day, every day for more than two weeks, to speak to a GP.