3 dishes that lift your mood (through the gut-brain axis)

Certain foods favor that the community of intestinal bacteria (microbiota) is in good condition and, with this, favor a balanced mood, since 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 links 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 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 apricots
• 1/2 teaspoon cinnamon
• Oat or almond vegetable milk

Preparation:

1. Grind the seeds. Chop the apple and apricots.
2. In a saucepan heat over low heat for 5 minutes the oat flakes with vegetable milk to taste and apricots. When heating apricots increases their sweetness, they are more digestive and comfort more. Store in the fridge for at least 4 hours.
3. Mix with the rest of the ingredients in a bowl and crush them. Rectify the amount of plant-based milk until you get the consistency you like best.

BASMATI RICE WITH MUSHROOMS AND TEMPEH

Ingredients:

• 4 handfuls brown rice
• 2 tablespoons olive oil
• Vegetables and mushrooms to taste
• 1/2 block tempeh

For the sauce:

• 2 tablespoons tamari
• 2 tablespoons apple cider vinegar
• 2 tablespoons agave or xylitol syrup
• 1/2 teaspoon turmeric
• Black pepper to taste
• A jet of water

Preparation:

1. Cook the rice in water for 15 minutes. Strain and reserve in the fridge for at least 4 hours.
2. In a frying pan or wok, sauté the tempeh for three minutes, chopped into squares. Withdraw and reserve.
3. In the same oil, sauté the vegetables and mushrooms chopped into thin slices for 3 minutes. Add the reserved tempeh and mix.
4. 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 sauerkraut
• 1 grated carrot• 1 piece chopped celery• 1 grated apple

• 1 chopped
spring onion

For the vinaigrette:

• 1 tablespoon mustard
• 4 tablespoons olive
oil• 1 tablespoon soy
sauce• 1 tablespoon lemon juice
• 1 tablespoon apple
cider vinegar

• black pepper

Preparation:

1. Arrange all ingredients in a bowl.
2. Prepare the vinaigrette by mixing and beating all the ingredients.
3. Drizzle the dressing over the salad, mix and let 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, excessive consumption of meat and ultra-processed foods proliferates pathogenic bacteria.
• 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 favor the growth of undesirable bacteria, according to a study by the Weizmann Institute in Israel.
• Eye when medicating. 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 lactation. The microbiota of an adult is conditioned by the type of birth and the first feeding. It is favored by vaginal delivery and breastfeeding.