A Plant-Based Diet Can Improve Your Mental Health

Important reasons to include more plant-based foods in your diet

In terms of adequate health and nutrition, it is possible for pregnant moms to follow a plant-based diet. Some people do so for health reasons, like an allergy to dairy products or for personal reasons. Plant-based diets also help to protect the planet and help fight climate change. By including more plant-based foods in your diet, you will feel like you are making a difference and contributing to positive change. Vegetarian diets are plant-based but include animal products like milk, eggs and honey. Vegan diets comprise of plant sources only, without the inclusion of any animal products.

Anyone can decide to include more plants in their diet and there are a number of foods to choose from, like fruits, vegetables, legumes (peas, beans and lentils), grains, nuts and seeds, as well as food items that are processed from plants, like juices, plant-based milks, breads, cereals and pasta. You don’t have to make a drastic diet change to feel the benefits. Make small changes, like implementing meatless Monday, or choosing one plant-based meal per day.

Plant-based diets have several physical health benefits including lower risks for heart disease, diabetes and hypertension (high blood pressure). Following a plant-based diet during pregnancy can reduce the risk for preeclampsia (a serious complication characterised by high blood pressure and protein in the urine) and gestational diabetes (high blood sugar in pregnancy). There are also several mental health benefits for following a plant-based diet.

Mental Health Benefits

A few research studies have been completed to link the foods we eat with mood and mental health. Scientists agree that while we need food to fuel our bodies and stay healthy, the foods we eat have an impact on the structure and functioning of the brain, and therefore on mood. The right foods can boost energy levels and decrease stress, anxiety and depression.

Eat more whole foods.

These foods aren’t processed (fresh fruits, vegetables etc.) or minimally processed (without the inclusion of chemical additives like colourants and preservatives). A study published in the British Journal of Psychiatry revealed that people who ate more whole foods and less processed foods reported fewer signs of depression. The study was conducted with 3,486 participants over a five-year period.

Eat more leafy greens and fermented foods.

Studies show that these foods can help lower cortisol levels in the blood. Cortisol is a stress hormone that has an important function – to help us in certain scenarios, but only over short periods for time. When the level remains elevated, it can lead to a number of health problems.  Together with other stress hormones, elevated cortisol can increase the risk for anxiety, depression, concentration difficulties, headaches and sleep problems.

Eat fruits and vegetables to boost vitamin and mineral intake.

A study in New Zealand showed higher levels of mental health and wellbeing among study participants (422 young adults) who ate more fresh fruits and vegetables. The researchers attributed this to higher levels of vitamin C and B vitamins in their diets.

Eat more plants to increase your intake of antioxidants and phytochemicals.

Plants, especially fruits and vegetables, contain antioxidants (substances that slow damage to cells caused by molecules that can be harmful to the body) and phytochemicals, of which there are thousands of different types. These chemicals give plants their colour, taste and smell and keep them safe from insects and animals (so they don’t get eaten) and to fight viruses, bacteria and other pathogens.

A diet that includes a wide variety of fruits, vegetables, whole grains, herbs and spices in a rainbow of colours provides the body with vitamins, minerals, antioxidants and phytochemicals that have good physical and mental health benefits. Psychological stress can increase inflammation in the body which researchers believe can have a negative effect on mental health, causing more inflammation in the body. Both phytochemicals and antioxidants have anti-inflammatory properties that may provide a direct benefit to reduce inflammation. Scientists continue to study these chemicals and believe they may also decrease the risk for certain diseases like heart disease, hypertension, diabetes and certain types of cancers. Foods high in phytochemicals include, among others, broccoli, pears, carrots, spinach, olives, kale, apricots, seeds, apples and lentils.

Include more probiotic and prebiotic foods in your diet.

Probiotic foods, like yogurt (with live bacteria cultures), sauerkraut and kimchi (fermented cabbage) add good bacteria to the gut (large intestine), while prebiotic foods (like beans and lentils) are a source of food for beneficial bacteria. The good bacteria that thrive on a plant-rich diet, together with other microorganisms, make up the gut microbiome. Researchers have linked balanced gut health with good mental health. The gut and brain are linked physically and chemically – messages are taken from the gut to the brain via nerves, hormones and the body’s chemical messengers called neurotransmitters. A balanced microbiome can help you cope with stress but an unbalanced one (called dysbiosis) can impact on mental health. When bad bacteria are prevalent in the gut, inflammation occurs. This inflammation has been linked to depression. By including more probiotic and prebiotic foods in your diet, you can improve the health of your gut microbiome.

Final Word

It is important to note that plant-based diets can be lacking in important nutrients that pregnant moms need, like protein, iron, calcium and vitamin B12 (cobalamin). However, a well-planned plant-based diet will provide all the nutrients you require, both during your pregnancy and while breastfeeding. This means eating a big variety of plant-based foods. It is also important that you take a prenatal multivitamin supplement. Speak to your healthcare provider if you aren’t yet taking one.

If you are a vegetarian or vegan or are considering eating more plant-based foods during your pregnancy, review your diet with your healthcare provider or midwife to ensure that you are getting adequate nutrition.

Contact your midwife or healthcare provider for support, advice and counselling.

Resources:  https://www.mayoclinic.org/; https://www.healthline.com/; https://www.webmd.com/; https://www.ucl.ac.uk/; https://www.ifm.org/; https://www.health.harvard.edu/; https://atlasbiomed.com/; https://stanfordhealthcare.org/; https://www.mind.org.uk/; https://journals.plos.org/; https://www.nbcnews.com/; https://www.vegetariantimes.com/; https://www.sciencedirect.com/; https://www.nytimes.com/; https://www.medicalnewstoday.com/; https://mhanational.org/;https://www.healthline.com/; https://www.science.org/; https://www.pcrm.org/