We are living in a world where people consume too much fatty food to relieve stress. These junk foods, high in calories, sugar, salt, and unhealthy fats but low in essential nutrients like vitamins, minerals, and fiber, can potentially put our health at stake.
A recent study found that a high-fat diet can derail gut bacteria, alter behaviour, and influence brain chemicals which can lead to fuel anxiety. The researchers from the University of Colorado experimented on rats to find out that a high-fat diet influences brain chemicals.
Everyone knows that these are not healthy foods, but we tend to think about them strictly in terms of a little weight gain. If you understand that they also impact your brain in a way that can promote anxiety, that makes the stakes even higher.
said lead author Christopher Lowry, a professor of integrative physiology at CU Boulder.
The researchers split adolescent rats into two groups where one group received a standard diet with 11 percent fat for 9 weeks and others got a high-fat diet of 45 percent fat, mostly from animal products. According to the British Nutrition Foundation’s data, the current average fat intake in UK adults is 35 percent.
The tests that rats underwent showed no surprise, compared to the controlled group, the rats on a high-fat diet gained weight. Notably, they had less variety of gut bacteria, which Lowry says is linked to better health. They also had far more Firmicutes bacteria and fewer Bacteroidetes bacteria. A higher Firmicutes to Bacteroidetes ratio is linked to a typical industrialized diet and obesity.
The rats on the high-fat diet also displayed the increased activity of three genes (tph2, htr1a, and slc6a4) that play roles in producing and signalling the neurotransmitter serotonin. This was especially noted in the brainstem area called the dorsal raphe nucleus (DRN), which is linked to stress and anxiety.
While serotonin is often described as a “feel-good brain chemical,” Lowry points out that specific groups of serotonin neurons can induce anxiety-like responses when activated in animals. Importantly, increased tph2 (tryptophan hydroxylase) expression in the cDRD has been linked to mood disorders and increased suicide risk in humans.
“To think that just a high-fat diet could alter expression of these genes in the brain is extraordinary. The high-fat group essentially had the molecular signature of a high anxiety state in their brain,” remarked Lowry.
“If you think about human evolution, it makes sense. We are hard-wired to really notice things that make us sick so we can avoid those things in the future,” Lowry stated.
Lowry also emphasizes that not all fats are harmful, healthy fats, such as those in fish, olive oil, nuts and seeds can be anti-inflammatory and beneficial for the brain.
It’s always important to keep a healthy nutritious diet for the long run. To maintain a healthy microbiome try consider adding the following foods to your diet:
Fiber-Rich Foods
Fruits and Vegetables: Apples, bananas, berries, artichokes, asparagus, broccoli, and leafy greens.
Legumes: Lentils, beans, and chickpeas.
Whole Grains: Oats, barley, quinoa, and brown rice.
Fermented Foods
Yoghurt: Especially for those with live and active cultures.
Kefir: A fermented milk drink rich in probiotics.
Sauerkraut: Fermented cabbage that is high in probiotics.
Kimchi: A spicy fermented vegetable dish.
Kombucha: A fermented tea drink.
Miso: Fermented soybean paste used in soups and dressings.
Prebiotic Foods
Garlic and Onions: Contain inulin and other prebiotics that feed beneficial bacteria.
Leeks: High in prebiotic fibre.
Asparagus and Jerusalem Artichokes: Excellent sources of inulin.
Bananas: Contain resistant starch that feeds gut bacteria.
Healthy Fats
Olive Oil: Rich in anti-inflammatory properties.
Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds
Polyphenol-Rich Foods
Berries: Blueberries, strawberries, and raspberries.
Dark Chocolate: In moderation, as it contains beneficial polyphenols.
Green Tea: Rich in catechins and polyphenols.
Red Wine: In moderation, as it contains resveratrol.
Lean Proteins
Fish: Rich in omega-3 fatty acids.
Poultry: Such as chicken and turkey.
Plant-Based Proteins: Such as tofu, tempeh, and legumes.
In general, to maintain a healthy gut lining and balance good bacteria, keep yourself hydrated and reduce foods high in sugar, unhealthy fats, and additives, as they can negatively impact gut health.