Authors: Tyler Phillips (Research Psychologist & Research and Content Consultant) and Dr Etienne van der Walt (neurologist and CEO & founder of Neurozone®)
As the holidays approach, many of us indulge in festive treats, leaving our regular diets by the wayside. A little indulgence isn't necessarily harmful, but if you're looking to reset and eat for better physical and mental health in the new year, recent research provides valuable insights into how nutrition supports resilience.
A Healthy Gut for a Healthy Brain
Scientists have discovered a strong connection between gut health, brain function, and psychological resilience. In a recent study, researchers assessed over 100 adults, measuring their psychological resilience, examining their brain activity via MRI scans, and analyzing the bacteria in their gut microbiomes.
They found that people with high resilience showed greater activity in brain regions involved in emotional regulation and cognitive tasks. Their gut microbiomes also indicated lower levels of inflammation and a strong gut barrier, which is essential for absorbing nutrients and keeping toxins out.
Conversely, those with lower resilience showed less activity in those brain regions, as well as weaker gut barriers and higher levels of gut inflammation. This connection between gut health and mental health isn't surprising, given that many neurotransmitters—like serotonin, which helps regulate mood—are primarily produced in the gut.
When Gut Health Declines, Stress Levels Rise
An unhealthy gut doesn’t just affect your digestion—it disrupts the brain-body system’s ability to manage stress. Some gut bacteria are critical for regulating our stress-response system by interacting with our circadian rhythms.
For instance, one key stress-regulating bacterium, Limosilactobacillus reuteri, helps manage the production of cortisol, the body’s main stress hormone. Typically, cortisol levels are highest in the morning and gradually decline throughout the day. When L. reuteri and other beneficial bacteria are absent, this rhythm can falter, leading to low cortisol in the morning (causing fatigue) and high cortisol at night (leading to restlessness).
This misalignment affects more than energy—it can make stress responses erratic. People may fail to react when stress is appropriate or become overly stressed in situations that don’t warrant it.
The Mediterranean Diet: A Recipe for Resilience
The Mediterranean diet—a mainly plant-based eating pattern—offers a rich source of gut-supporting foods, including those containing L. reuteri. So, it’s unsurprising that this diet is not only linked to better physical health but also to reduced stress and improved mental well-being.
One study of over 1,500 adults found that those who frequently consumed processed and high-glycemic foods reported higher levels of stress and mental distress. In contrast, participants who followed a Mediterranean diet—or ate a diet resembling it—reported lower stress and fewer mental health challenges.
Another study focused on older adults (aged 60+), confirming similar benefits. Those who ate more Mediterranean-style foods and avoided sugary beverages experienced less stress and anxiety, regardless of age, gender, sleep quality, or body weight. It therefore seems that this is one nutrition plan that can support healthy gut bacteria, brain performance, and psychological resilience.
What to Eat for Resilience
The Mediterranean diet emphasizes:
- Plenty: whole grains, nuts, seeds, fruits, vegetables, healthy fats (like olive oil), seafood, and legumes.
- Small portions: lean proteins, dairy, and eggs.
- Occasional indulgences: red meats, processed foods, sugary snacks, and high-glycemic items.
While enjoying holiday treats is perfectly fine—after all, pleasure is part of well-being—returning to (or adopting) Mediterranean-style eating afterward can significantly benefit your gut health, reduce stress, and enhance resilience.
Conclusion
What we eat plays a crucial role in how well we cope with stress and recover from challenges. A resilient mind depends on a healthy body, and a healthy body starts with a nourished gut. As you plan for the new year, consider adopting the Mediterranean diet to support your gut microbiome and promote greater physical and psychological resilience. Small, consistent changes can lead to big, lasting benefits.