3 Dishes That Raise Your Spirits (through The Gut-brain Axis)
Certain foods favor that the community of intestinal bacteria (microbiota) is in good condition and, thus, favor a healthy state balanced mood, as intestine and brain influence each other.
The properties of certain foods make them contribute positively to the health of the intestinal microbiota and, consequently, to mental health. There is a gut-brain axis that relates both organs through the nervous and endocrine systems.
They are foods with prebiotic fiber, resistant starch, live bacteria (probiotics), antioxidant polyphenols, omega-3 fatty acids or amino acids such as tryptophan, among other nutrients. A diet that includes them in abundance can prevent and combat symptoms of discouragement, stress, anxiety or fear.
3 dishes that make your life happy
Including them in the usual menus is an investment in well-being because they mix foods that are especially beneficial for our intestinal microbiota and, therefore, for our mind.
Porridge with flax seeds
Ingredients:
- 2 tablespoons flax seeds
- 50 g oat flakes
- 1 red apple
- 1 handful of walnuts
- 2 apricot dried apricots
- ½ teaspoon cinnamon
- Plant-based oat or almond milk
preparation:
- Grind the seeds. Chop the apple and apricots.
- In a saucepan, heat the oat flakes with the vegetable milk to taste and the apricots over low heat for 5 minutes. Heating apricots increases their sweetness, they are more digestive and more comforting. Store it in the fridge for at least 4 hours.
- Mix with the rest of the ingredients in a bowl and crush them. Rectify the amount of vegetable milk until you get the consistency that you like best.
Basmati rice with mushrooms and tempeh
Ingredients:
- 4 handfuls of brown rice
- 2 tablespoons olive oil
- Vegetables and mushrooms to taste
- 1/2 block of tempeh
For the sauce:
- 2 tablespoons of tamari
- 2 tablespoons apple cider vinegar
- 2 tablespoons agave syrup or xylitol
- 1/2 teaspoon turmeric
- Black pepper to taste
- A jet of water
preparation:
- Cook the rice in water for 15 minutes. Strain and reserve in the fridge for at least 4 hours.
- In a frying pan or wok, sauté the tempeh, cut into squares, for three minutes. Withdraw and reserve.
- In the same oil, sauté the vegetables and mushrooms cut into thin slices for 3 minutes. Add the reserved tempeh and mix.
- Mix the sauce ingredients well and add it to the vegetables and tempeh. Cook 2 more minutes and add the rice.
Sauerkraut salad with vegetables
Ingredients:
• 300 g of sauerkraut
• 1 grated carrot
• 1 piece of chopped celery
• 1 grated apple
• 1 chopped spring onion
For the vinaigrette:
• 1 tablespoon of mustard
• 4 tablespoons of olive oil
• 1 tablespoon of soy sauce
• 1 tablespoon
of lemon juice
• 1 tablespoon
of apple cider vinegar
• black pepper
preparation:
1. Arrange all the ingredients in a bowl.
2. Prepare the vinaigrette by mixing and whisking all the ingredients.
3. Drizzle the dressing over the salad, mix and marinate for 15 minutes.
How to take care of the microbiota?
Many factors affect the composition and variability of each person’s microbiota.
- Vegetable diet. The plant-based diet, very rich in fiber, is favorable for the microbiota. On the other hand, the excessive consumption of meat and ultra-processed foods makes pathogenic bacteria proliferate.
- Consume fermented. They increase the diversity and quantity of beneficial bacteria. Some healthy fermented foods are yogurt and kefir, sauerkraut, kimchi, or kombucha.
- Avoid sweeteners. Synthetics such as aspartame or saccharin alter the microbiota and promote the growth of undesirable bacteria, according to a study by the Weizmann Institute in Israel.
- Be careful when taking medication. The indiscriminate use of antibiotics destroys a large part of the microbiota. Also corticosteroids, laxatives and antidepressants.
- Avoid toxins. Like tobacco, alcohol, and drugs.
- Birth and breastfeeding. The microbiota of an adult is conditioned by the type of birth and the first feeding. It is favored by vaginal delivery and breastfeeding.
