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One diet can significantly improve your mental health, lowering symptoms of anxiety and depression, according to a nutritional therapist. Kerry Beeson at meal prep service Prep Kitchen has

explained the foods that can make you feel worse - and the foods you should be eating instead. Kerry said: “The gut-brain axis is a complex communication system between the gastrointestinal

tract and the brain, and it plays a vital role in mood regulation. The connection between the gut and the brain hinges on the fact that the good bacteria living naturally in our gut play a

significant role in the synthesis of neurotransmitters like GABA and serotonin, which have a positive effect on our mood. “Good gut bacteria are increasingly recognised as being very

important for good health and wellbeing. An unbalanced gut microbiota, called 'dysbiosis', can be caused by a poor diet high in ultra-processed foods and sugar, as this feeds bad

rather than good bacteria. Other factors like the use of antibiotics and steroids, smoking can also disrupt the delicate balance of the gut bacteria populations. “Consequently, gut dysbiosis

has been associated with poor mental health and is thought to be a factor in anxiety and depression. Diets rich in fibre and fermented foods, such as plant-based or Mediterranean diets,

support microbial diversity and emotional wellbeing. Good sources of natural probiotic foods to support the microbiome include yoghurt, kimchi, sauerkraut, kombucha, brined pickles, and

miso, plus high-fibre foods which help to feed the good bacteria. “A high consumption of ultra-processed foods has been shown to disrupt the gut microbiota. A diet high in ultra-processed

foods has been associated with a higher risk of anxiety symptoms and other mental disorders. “The cause of this is likely to be due to a variety of factors, including inflammation, poor gut

health, nutritional deficiencies, and poor sleep quality. These foods often contain artificial additives, low dietary fibre, and poor nutrient density, characteristics that negatively

influence gut microbiota and increase systemic inflammation. A growing body of research confirms that a poor diet and mental health often go hand in hand, particularly in Western populations

with high ultra-processed food intake. “Although different diets will suit different people, there are some diets which are consistently associated with better wellbeing. A good example is

the Mediterranean diet, a way of eating based on traditional foods from countries around the Mediterranean Sea, rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and

moderate amounts of meat, fish and dairy. “There is a strong and positive association between the Mediterranean diet and mental health, with research suggesting that following a

Mediterranean diet may significantly reduce the risk of depression. This eating pattern is rich in fruit, vegetables, protein, antioxidants, omega-3 fatty acids, polyphenols, and fibre, all

of which support good gut health, combat oxidative stress, and reduce inflammation.