In 2017, researchers at Columbia University’s Mailman School of Public Health and Albert Einstein School of Medicine studied the link between childhood anxiety and food allergies. They discovered that there is a higher incidence of childhood anxiety in children with food allergies than not. FAACT discusses the link between anxiety disorders and allergies and the importance of awareness.

That said, do food sensitivities and intolerance have the same effect on mood?

The Gut-Brain Axis

Gut feelings, gut reactions … those expressions are pretty spot on. The Gut-Brain axis is a term that describes the two-way communication that takes place between the digestive tract and our brains. And a growing body of research is showing the influence our gut health has on our brains.

Our bodies are pretty incredible. Our gut communicates with our brains through our endocrine system (hormones), immune system, and central nervous system. Just a note: the gut is the largest endocrine organ in our body. It synthesizes and secretes over 20 hormones. And the gut provides about 95% of the serotonin in our bodies. Serotonin is a key mood regulating hormone.

All of these systems are under the control of the bacteria in our guts. And this bacteria depends on many factors including environment, medications, stress, and what we eat.

You knew we’d get there!!

So, it goes to reason the kind of bacteria we have in our guts will influence the kind of messaging our brains get. How our bodies react to certain foods (if we have allergies, intolerances, and sensitivities) will affect our microbiome (the place where all these bacteria live). This, then, can affect our mood.

What are food sensitivities?

In short, food sensitivities are uncomfortable reactions or discomfort experienced by the body after consuming certain foods. Navigating food sensitivities can be complex. Symptoms vary. Your body might react with joint pain, fatigue, rashes, or that notorious “foggy brain” feeling—a medley of discomfort that leaves you searching for answers.

And the timing? Unlike allergies, which strike swiftly, sensitivities can rear their heads anywhere from 24 to 72 hours after you’ve eaten something. Plus, sensitivities aren’t only about what you eat but also how much. This is why they are so hard to detect.

These same uncomfortable symptoms, though, might be caused by something else. This begins with a thorough test of your gut microbiome.

How to test the gut microbiome?

We use The Gut Zoomer test. This is a dry-stool, at-home test that can assess bacteria, yeast, viruses, and parasites in the gut microbiome, alongside relevant digestive and inflammatory markers. The panel measures hundreds of species of microbes at once. At this time, it is the most comprehensive digestive health test on the market. This test provides much-needed answers for our patients and gives us the information we need to tailor nutrition interventions to help improve your uncomfortable symptoms.

How to test for food sensitivities?

After assessing the health of your microbiome with the Gut Zoomer, we offer patients the Food Sensitivity Pinnertest, when necessary. This is a pin-prick blood test that tests whether your body is reactive, non-reactive, or moderately reactive to over 100 different foods, additives, and chemicals.

Can food sensitivities cause anxiety?

Food sensitivities might be one of a number of reasons someone experiences anxiety, but so far science doesn’t tell us that they can be the cause of anxiety. Gut health plays a key factor in mental health. When our microbiome is out of whack, we might experience inflammation. Inflammation can lead to leaky gut, a compromised BBB (blood brain barrier), and  studies show there is a link between chronic, low-grade inflammation and depression.

Working toward a healthy gut microbiome is the first step toward feeling better. As functional dietitian nutritionists, it’s important to start looking at the WHY of what’s going on in your body. Anxiety is just one symptom of an unhealthy gut microbiome, but we’ll want to dig deeper.

That’s why we recommend first, the Gut Zoomer, then, when needed the Pinnertest. Based on your results, we can tailor a diet plan to help you begin to heal.

What to eat for a healthy gut?

Though every body is different, there are some diets and nutrients that promote gut health.

Unfortunately, the Western diet that we’ve become accustomed to is a high-fat, high-sodium, high-sugar plan and can be highly toxic. There are many ways to eat for a healthy gut without losing out on flavors and favorite foods. Some simple adjustments can go a long way toward improving wellness, reducing inflammation, and regulating your mood.

• Boost your magnesium intake to combat anxiety-related behaviors. Nuts, legumes, leafy greens like Swiss chard, and whole grains are all rich sources of this essential mineral.
• Don’t overlook zinc—it’s not only vital for your immune system but also aids in battling anxiety. Load up on foods like liver, beef, egg yolks, and cashew nuts to get your dose of zinc.
• Omega-3 fatty acids aren’t just for depression—they can also help alleviate anxiety. Fill your plate with fatty fish like salmon, incorporate fish oil into your diet, or sprinkle some flaxseed onto your meals for a hefty dose of Omega-3s.
• For optimal gut health, embrace both prebiotics and probiotics. Prebiotics, derived from plant fibers, and probiotics, naturally occurring bacteria found in fermented foods, work together to support your gut. Try pairing an apple or oats with unsweetened yogurt, enjoy kefir with oats, whip up a mango and berry smoothie with kefir and chia seeds, or savor the combination of onions and feta cheese atop your favorite leafy greens. Indulge in a flavorful mix of garlic-roasted vegetables, green olives, and aged cheeses, or opt for the delightful pairing of dandelion greens and Manchego cheese for a tasty treat.
• Antioxidants aren’t just for your immune system—they also play a role in reducing anxiety. Load up on antioxidant-rich foods like beans, fruits, berries, nuts, and vegetables to keep your anxiety in check.

Plant-forward diet plans like the Mediterranean Diet, DASH diet, and Nordic diet are foolproof plans to improve your wellness, reduce inflammation, and may, in turn, help you reduce anxiety.

Though food sensitivities might not be the only cause of anxiety, depression, and poor mental health, they certainly can contribute to them. Start to feel better with a diet plan that helps your body heal.

We look forward to working with you.

Start your day with a healthy, anti-inflammatory breakfast!

Overnight Oats with Greek Yogurt and Berries:

Ingredients:
Rolled oats
Greek yogurt (unsweetened)
Berries (blueberries, strawberries, raspberries)
Chia seeds
Flaxseed
Almonds (for zinc)
Honey (optional, for sweetness)

Instructions:
In a jar or container, mix together rolled oats, chia seeds, and flaxseed.
Add Greek yogurt on top of the oats mixture.
Add a layer of mixed berries on top of the yogurt.
Sprinkle some almonds on the berries for extra zinc.
Optionally, drizzle with honey for sweetness.
Seal the jar/container and let it sit in the fridge overnight.

Salmon and Avocado Toast with Fermented Vegetables:

Ingredients:
Whole grain bread
Smoked salmon
Avocado
Kimchi or sauerkraut (for probiotics)
Microgreens or spinach (for antioxidants)
Pumpkin seeds (for zinc)
Olive oil
Lemon juice
Salt and pepper to taste

Instructions:
Toast the whole grain bread until crispy.
Mash the avocado and spread it evenly on the toast.
Layer smoked salmon on top of the avocado.
Add a serving of fermented vegetables like kimchi or sauerkraut on the side for probiotics.
Garnish with a handful of microgreens or spinach for antioxidants.
Sprinkle pumpkin seeds over the toast for extra zinc.
Drizzle with a little olive oil and lemon juice.
Season with salt and pepper to taste.
Serve your gut-healthy breakfast with a side of fermented vegetables for a boost of prebiotics, omega-3 fatty acids from salmon, probiotics from fermented vegetables, zinc from pumpkin seeds, and antioxidants from greens. Enjoy!